Squat Every Day

Thoughts on Overtraining and Recovery in

Strength Training
by Natt Perryman
Ioi oLhei goodIes, vIsIL
www.myosyhLhesIs.com
Squat Every Day: Thoughts on Overtraining and Recovery in Strength Training.
CopyiIghL ¡ 20lS by MuLL Peiiymuh. Some iIghLs ieseived. ThIs woik Is ieIeused uhdei u
CieuLIve Commohs ALLiIbuLIoh-NohCommeicIuI-ShuieAIIke S.0 IIcehse. ThIs IIcehse
peimILs hoh-pioIIL shuiIhg, dowhIoudIhg, uhd iepioducLIoh oI LhIs book us uh uhbiokeh
uhIL, piovIded LhuL uLLiIbuLIoh Is piopeiIy ussIghed.
To vIew u copy oI LhIs IIcehse, vIsIL hLLp://cieuLIvecommohs.oig/IIcehses/by-hc-su/S.0/
MyosyhLhesIs
IIisL EdILIoh: Muy 20lS
Contents
PieIuce
DoIhg IL AII Wiohg
PART ONE: Disturbing the Status Quo
1. The Case for Nore
2. The Overtraining Nyth
PART TWO: Recovery Natters
S. How You IeeI Is u LIe
4. HuidguIheis uhd Respohdeis
5. Neives oI SLeeI
PART THREE: How to Squat Every Day
6. PiucLIce, NoL PuIh
7. The LohgLuIIs SLiuLegy
8. SquuLLIhg Eveiy Duy
º. ReuIILy Checks
l0. The EmpLy LIIe
NoLes
ßIbIIogiuphy
Preface
ThIs book sLuiLed us uh expeiImehL I dId oh myseII. Lohg
-
LIme ieudeis oI my bIog uL
MyosyhLhesIs.com wIII khow LhuL I sLuiLed LIhkeiIhg wILh duIIy squuLLIhg buck Ih euiIy
20l0. I hudh`L IhLehded Lo do uhyLhIhg buL Liy IL ouL Ioi uwhIIe, }usL Lo see whuL wouId
huppeh. I hohesLIy expecLed u ciush-uhd-buih IhsIde u Iew weeks.
ßuL IL hevei cume. Ih IucL, IL sLuiLed Lo IeeI IIke Lhe exucL opposILe. The squuL humbeis
kepL goIhg up us Iohg us I kepL LuihIhg up. I expecLed moie Ih}uiIes, buL Lhose hevei
muLeiIuIIzed eILhei. IhsLeud, my Iohg
-
uchIhg }oIhLs uhd soie spoLs, some oI whIch I`d
LhoughL weie cuieei-ehdeis, sLuiLed Lo IeeI beLLei.
I sLuiLed LukIhg hoLes, sIILIhg Lhiough ieseuich pupeis, uhd LiyIhg Lo nguie ouL why
LhIs wus huppehIhg. ßused oh eveiyLhIhg I LhoughL I khew uL Lhe LIme, my body shouId
huve beeh sLiessed Lo Lhe bieukIhg poIhL ― uhd IL }usL wush`L. I bIogged ubouL whuL wus
goIhg oh, uhd I wus cohLehL Lo Ieuve IL uL LhuL.
I dIdh`L huve uhy IhLehLIoh oI wiILIhg u book ubouL IL. AILei uII, IL`s ohe LhIhg Ioi u
Lop
-
cuIIbei uLhIeLe Lo LiuIh eveiy duy, muILIpIe LImes uL LhuL. They huve Lhe skIII, Lhe
bodIes, uhd Lhe IhcehLIve. IL dIdh`L seem IIke Lheie wouId be uhy uppeuI Ioi piogiummIhg
LhuL specIuIIzed, iequIiIhg LhuL much oI u LIme commILmehL uhd dedIcuLIoh, Ioi Lhe
iecieuLIohuI IIILeis uhd bodybuIIdeis LhuL I wiILe Ioi. I`m Iui Iiom u Lop
-
LIei uLhIeLe, uhd
whIIe I IIke Lo LIhkei wILh sLiuLegIes LhuL I`d hevei ¨oIncIuIIy" iecommehd, IL dIdh`L occui
Lo me LhuL Lheie`d be uhyLhIhg oI ieuI IhLeiesL heie, beyohd Lhe hoveILy oI IL.
The moie I LhoughL ubouL IL, Lhough, Lhe moie I ieuIIzed LhuL whuL I`d sLumbIed upoh
wush`L }usL ubouL squuLLIhg Lo u mux eveiy duy. Theie wus moie heie, poLehLIuIIy much
moie, hIddeh uwuy Ih Lhe ussumpLIohs we uII muke ubouL oui bodIes, ubouL oui LiuIhIhg,
uhd how IL uII huhgs LogeLhei behIhd Lhe scehes. AL Lhe LIme, I`d beeh IoIIowIhg }ohh
ßioz`s IIILeis, ieudIhg hIs LhoughLs oh Lhe ¨ßuIguiIuh" sysLem he used, uhd wuLchIhg Lhe
piogiess vIdeos oh YouTube. I wus IoIIowIhg }umIe LewIs`s Chuos U PuIh bIog, ieudIhg
hIs expIoILs Ih Lhe Iuhd oI exLieme LiuIhIhg. Theie wus u puLLeih uL pIuy heie ― u puLLeih
LhuL Liuhscehded Lhe usuuI excuses oI geheLIcs uhd sLeioIds ― uhd I wuhLed Lo nguie ouL
whuL IL wus.
IL wus ubouL u yeui IuLei wheh I wus cohvIhced Lo wiILe u book ubouL Lhe LopIc. ßy LhuL
poIhL I`d puL Ih my owh LIme wILh Lhe sysLem, come up wILh some good ieusohs Lo suppoiL
IL, uhd IiuhkIy I wus soId. NoL us u piogium oi eveh u ¨woikouL sysLem", buL us u dIIIeiehL
wuy oI IookIhg uL IILhess, uL sLiehgLh-buIIdIhg, uhd Lhe piocess oI iecoveiy.
So heie we uie.
Those oI you IumIIIui wILh my oIdei woik wIII hoLIce LhuL I huve mude u shuip
depuiLuie Iiom my usuuI ¨scIehLInc" uppiouch. Ih Lhe IusL Iew yeuis, my vIews oh scIehce,
especIuIIy scIehce`s ioIe Ih esLubIIshIhg ¨LiuLh" Ih nLhess uhd huLiILIoh, huve chuhged so
much LhuL IL quuIIIIes us u compIeLe bieuk.
The IhLeiheL hus deveIoped whoIe commuhILIes who beIIeve LhuL nLhess uhd sLiehgLh
cuh be ieduced Lo humbeis uhd cupLuied Ih mIcio
-
IeveI IucLs ubouL bIochemIcuIs uhd
ceIIuIui bIoIogy. The cohcIusIohs diuwh uie TiuLh gIveh by Lhe uuLhoiILy oI ScIehce. The
moie obIIque ieIeiehces IIsLed, Lhe moie scIehLIIIc. LeL`s cuII LhIs ¨Pubmed ScIehce".
IL souhds good, buL LhIs sLyIe oI LiuLh
-
seekIhg Is us myLhIcuI us Lhe gym
-
iumois IL
uIms Lo couhLei. CombIhg ubsLiucLs Ioi bIochemIcuI IhIoimuLIoh oi Lhe hoimohuI
iespohses oI uLhIeLes oi some such LiIvIu iemoves you Iiom Lhe ieuIILIes oI ucLuuIIy IIILIhg
u weIghL. IL sLiIps uwuy uII Lhe cohLexL uhd cieuLes mock
-
quoLe ¨IucLs" Ih u vucuum. Ih Lhe
ubsehce oI uhy giouhdIhg, IL`s eusy Lo cohsLiucL u whoIe ieuIILy ouL oI Lhose ¨IucLs", ohe
whIch hus IILLIe Lo do wILh Lhe woiId we IIve Ih.
Pubmed ScIehce Is moie IIke LeIIIhg u sLoiy, ciuILIhg u beuuLIIuI huiiuLIve ouL oI
scIehLInc IucLoIds. IL gIves you LhuL sLoiy we uII heed Lo LeII ouiseIves, LhuL we khow whuL
Is goIhg oh uhd, moie Lo Lhe poIhL, LhuL we huve cohLioI ovei IL. I`m uII Ioi Lhe suIeLy
bIuhkeLs oI IIIusIohs, buL hoL wheh Lhe IIIusIoh Is heId up us u supeiIoi, ob}ecLIve, hoh
-
bIused uccouhL oI ieuIILy.
My sLiuLegy heie Is hoL so hoveI, uhd wIII piobubIy seem IIke commoh sehse Lo muhy
oI you. WhuL I`m doIhg heie Is shIILIhg Lhe piIoiILy uwuy Iiom Lhe ubsLiucL LheoieLIcuIs
uhd IhsLeud giouhdIhg my Ideus Ih Lhe piucLIcuI.
Ahy piucLILIohei, wheLhei we`ie LuIkIhg Lhe IIhe LechhIcIuh who keeps Lhe phohe
IIhes woikIhg oi Lhe MD who keeps you heuILhy, hus moie khowIedge Lhuh Is ImmedIuLeIy
evIdehL Iiom LheIi educuLIohuI buckgiouhd uhd IoimuI LiuIhIhg. Theie Is uh uhspokeh ―
uhd uhspeukubIe ― eIemehL Ih Lhe DoIhg. The Leim Ioi LhIs Is tccit knowleJçe.
DeuIIhg wILh Lhe cohLIhgehcIes uhd uhceiLuIhLIes oI ReuIILy meuhs LhuL we }usL cuh`L
wiILe dowh eveiy IusL deLuII, oi eveh u IoimuI IIsL oI iuIes uhd good Ideus. Some LhIhgs uie
goIhg Lo iemuIh Iuzzy, uhd you`II huve Lo muke }udgmehL cuIIs bused oh hecessuiIIy
IhcompIeLe IhIoimuLIoh.
Pubmed ScIehLIsLs see LhIs us u piobIem, expecLIhg LhuL uII quesLIohs ubouL IIvIhg
bodIes wIII huve dIsLIhcL, ob}ecLIve, ¨Liue" uhsweis. I doh`L beIIeve LhuL eILhei Is Lhe cuse.
ßIoIogIcuI sysLems IuigeIy woh`L huve cohcieLe uhsweis oI Lhe soiL you`d nhd Ih physIcs oi
chemIsLiy ― buL, weII, so whuL? I beIIeve IL`s wiohg
-
heuded Lo expecL Lhose uhsweis Ih
Lhe nisL pIuce, uhd oh Lhe oLhei huhd, Lhe IuzzIhess woiks Ih oui Iuvoi becuuse we doh`L
heed cohcieLe uhsweis uL uII. Oui }udgmehL ubouL ¨whuL hexL?" Is oILehLImes beLLei Lhuh
uhy ¨scIehLIIIc" iepIy.
Ih LhIs book, I sLuiL wILh Lhe ussumpLIoh LhuL DoIhg Lukes piecedehce ovei Lhe
ubsLiucL LheoiIzIhg oI Pubmed ScIehce. Ih sLiehgLh LiuIhIhg, IL Is geLLIhg Ih Lhe gym,
puyIhg uLLehLIoh Lo youi body, uhd keepIhg iecoids LhuL Ioims oui sLuiLIhg poIhL. I sLuiL
wILh Lhe piemIse LhuL hoL huvIhg u piecIse uhswei Is ho piobIem uL uII. The Ideu Is Lo use
LhuL khowIedge you umuss whIIe DoIhg uhd Ieuih how Lo deuI wILh uhceiLuIhLy.
WILh LhuL giouhdIhg oI peisohuI khowIedge Lo sLuiL wILh, Lheh ― uhd ohIy Lheh ― we
Iook Lo Lhe ieseuich Lo gIve LhuL khowIedge cohLexL. IoimuI ieseuich Is wohdeiIuI Ioi
expIuIhIhg why some obseivuLIohs mIghL be huppehIhg, uhd LhuL Is Lhe meLhodoIogy I
huve used. The scIehce heie Is Ih Lhe seivIce oI whuL I suw huppehIhg Ih Lhe gym, hoL Lhe
oLhei wuy uiouhd.
WhIIe LhIs Is, oIncIuIIy, u book oh sLiehgLh LiuIhIhg uhd nLhess, Lhese Lhemes oI LucIL
khowIedge, uccepLuhce oI uhceiLuIhLy, uhd ie}ecLIoh oI ieducLIohIsL Pubmed ScIehce IIe
beheuLh eveiyLhIhg you`ie ubouL Lo ieud, uhd I wouId suggesL LhuL you ieud IL wILh LhuL Ih
mIhd.
IIhuIIy, besIdes Lhe usuuI dIscIuImeis ubouL geLLIhg medIcuI cIeuiuhce beIoie
begIhhIhg uhy such piogium uhd such, I wouId udd LhuL hoLhIhg wiILLeh heieIh Is
IhLehded us Lhe IusL woid oh uhy sub}ecL. ThIs Is u iecoid oI uh expeiImehL I cohducLed oh
myseII uhd wILh Lhe IhpuL oI ucquuIhLuhces who decIded Lo Lhiow Ih uhd see whuL wouId
huppeh.
CohsIdei LhIs Lhe sLuiLIhg poIhL oI u dIuIogue iuLhei Lhuh Lhe uh uuLhoiILuLIve nhuI
woid oh Lhe muLLei.
Doing It All Wrong
¨Whenever yon jinJ yonrselj on the siJe oj the mcjority, it is time to pcnse cnJ rejlect."
―Muik TwuIh
¨It is impossible to beçin to lecrn thct which one thinks one clrecJy knows."
―EpIcLeLus
IL wus oh Muich 5Lh, lº4º wheh u wIiy Iuimei sLuhhed Lhe ciowd Ih }ohhsoh CILy,
Tehhessee wILh u deudIIIL oI 725 uhd ohe
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huII pouhds. Ah ImpiessIve humbei Ih ILs owh
iIghL, LhIs IeuL wus uII Lhe moie umuzIhg Ioi Lhe sIze oI Lhe muh hoIsLIhg Lhe buibeII. Oui
Iuimei weIghed uII oI l80 pouhds, uhd LhuL 725 pouhd deudIIIL seL u iecoid whIch sLood
Ioi ovei 20 yeuis.
ßob PeopIes wus ohe oI Lhe mosL gIILed IIILeis oI Lhe 20Lh cehLuiy uhd ohe oI Lhe
sLiohgesL meh Lo evei Louch u buibeII. No sLiuhgei Lo huid woik, PeopIes spehL hIs duys Ih
Lhe IocuI LexLIIe mIII uhd oh hIs Iuim, someLImes LiuIhIhg us IuLe us 2um uILei u Iohg duy,
someLImes mIssIhg mohLhs oI LiuIhIhg due Lo woik uhd oLhei obIIguLIohs.
WhuL mIghL suipiIse you eveh moie Lhuh u 700
-
pIus pouhd deudIIIL by uh l80 pouhd
muh ― wILh u doubIe oveihuhd giIp, ho Iess ― Is how he uiiIved uL LhuL kIhd oI sLiehgLh.
Ih u lº52 uiLIcIe wiILLeh Ioi Peuiy Rudei`s Iron McnmuguzIhe, PeopIes summuiIzed
Lhe huLs uhd boILs oI hIs LiuIhIhg. HIs meLhods weie sImpIe, II dIveise, uhd he uIwuys
cume buck Lo Lhe oId sLuhdby whIch hud seived hIm besL: ¨LhuL Is, duIIy LiuIhIhg wILh u Iew
exeicIses uhd woikIhg up Lo IImIL pouhduges uhd S Lo 5 ieps."
l
AILhough IL`s cIeui Iiom hIs wiILIhgs LhuL he LiIed muhy dIIIeiehL sysLems uhd
meLhods ovei hIs cuieei, PeopIes uIwuys cume buck Lo heuvy, Iow
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iep LiuIhIhg dohe eveiy
duy oI Lhe week. Woik scheduIe oi hoL, wheh ßob PeopIes LiuIhed, he LiuIhed. DeudIIILs Ih
excess oI 600 Ibs uhd squuLs ovei 400 Ibs Ioi seLs oI S
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5 ieps ― euch uhd eveiy duy ― uie
Lhe iuIe iuLhei Lhuh Lhe excepLIoh Ih hIs iecoided woikouLs. Ahd LhIs, despILe u giueIIhg
woik scheduIe uhd u busy IIIe Ih Lhe commuhILy.
ßob PeopIes LiuIhed us heuvy us he couId uhd us oILeh us he couId muke IL huppeh.
NoL Ioi Lhe suke oI uhy LiuIhIhg
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dogmu. Ih Lhe lº40s Lheie weie ho IhLeiheL Ioiums uhd
buieIy u hIhL oI Lhe muss
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medIu cIicus LhuL wouId become Lhe pubIIc Iuce oI sLiehgLh uhd
nLhess. He LiuIhed duIIy becuuse, Lhiough LiIuI uhd eiioi, he Iouhd LhuL LhIs wus Lhe mosL
pioducLIve wuy Lo geL sLiohgei. Ioi hIs eIIoiLs he wus ubIe Lo puII ovei 700 uhd squuL ovei
500 whIIe weIghIhg weII shy oI 200 pouhds.
IL`s huid Lo ImugIhe LhuL kIhd oI woikouL scheduIe Lhese duys. CuiiehL LhIhkIhg Ih Lhe
sLiehgLh uhd nLhess woiId doesh`L uIIow Ioi IL. Eveiyohe khows LhuL LiuIhIhg eveiy duy Is
ieckIess, couhLeipioducLIve, duhgeious. UhsusLuIhubIe wILhouL diugs. OhIy good Ioi
geheLIc Iieuks. WoikIhg wILh u modeih
-
duy peisohuI LiuIhei oi couch, PeopIes wouId be
udvIsed Lo cuL buck oh hIs woikouLs Ih oidei Lo hIL Lhe gym Iiesh uhd uvoId oveiLiuIhIhg
hImseII.
ßob PeopIes IIved uhd LiuIhed Ih u LIme uhd u pIuce wheie sLeioId use wouId huve
beeh uhLhIhkubIe. }ohh ZIegIei wouIdh`L syhLhesIze meLhuhdiosLehoIohe ― DIuhuboI ―
uhd kIck oII Lhe sLeioId eiu Ioi uhoLhei decude. PeopIes IIved u busy IIIe IuII oI muhuuI
Iuboi, wILh ho ieseuich, ho bIogs uhd ohIy u huhdIuI oI nLhess muguzIhes Lo LeII hIm he
wus LiuIhIhg sub-opLImuIIy uhd IIkeIy oveiLiuIhIhg.
Ahd yeL he sLIII LiuIhed eveiy duy he couId uhd deudIIILed weIghLs LhuL mosL peopIe
wIII hevei see Ih ieuI IIIe.
II doIhg eveiyLhIhg wiohg woiks beLLei Lhuh doIhg IL by Lhe book, Is IL ieuIIy wiohg?

AL Lhe lº88 OIympIcs, Tuikey bioughL home ILs nisL goId meduI Lhuhks Lo
weIghLIIILei NuIm SuIeymuhogIu`s specLucuIui S42.5 kIIogium LoLuI, hILLIhg u l52.5 shuLch
uhd lº0 cIeuh U }eik. Numbeis oI LhuL cuIIbei wouId giub Lhe uLLehLIoh oI muhy huLIohuI
Leums Ioi u 200 pouhd muh. SuIeymuhogIu sLood u scuhL 4`º
(
l.47m
)
LuII us he compeLed
Ih Lhe 60 kIIo IeuLheiweIghL cIuss, piopoiLIohs euihIhg hIm Lhe hIckhume ¨The PockeL
HeicuIes" us weII us u SIhcIuIi scoie oI 505 ― u scoie LhuL esLubIIshes SuIeymuhogIu us Lhe
uII-LIme besL IIILei by bodyweIghL.
ßeIoie deIecLIhg Lo Tuikey Ih lº88, SuIeymuhogIu LiuIhed Ih hIs huLIve ßuIguiIu
uhdei couch Ivuh Abud}Iev. Abud}Iev, Iiom u buckgiouhd us u humbIe buskeL
-
weuvei,
suieIy dIdh`L sLiIke uhyohe us uh IhhovuLoi wheh he nisL beguh hIs weIghLIIILIhg cuieei Ih
Lhe lº60s. The muh who wouId go oh Lo couch ßuIguiIu`s huLIohuI Leum Lo muILIpIe goId
meduIs Ih Lhe lº70s uhd 80s sLuiLed ouL us u weIghLIIILei hImseII beIoie seveiuI
embuiiussIhg dIspIuys LhuL IeIL hIm dIsgiuhLIed uhd uL odds wILh Lhe udmIhIsLiuLIoh.
As Lhe sLoiy goes, IL wus Abud}Iev`s dIsgusL wILh ßuIguiIu`s spoiLIhg sysLem, uhd Lhe
beIIeI LhuL he couId do beLLei, LhuL Ied hIm Lo Luke ovei Lhe Lop couchIhg sIoL. IhspIied by
piucLIces oI AmeiIcuh weIghLIIILeis oI Lhe pievIous geheiuLIoh, Abud}Iev`s soIuLIoh wus uL
ohce sImpIe uhd IhLImIduLIhg: hIs IIILeis wouId cIeuh, }eik, shuLch, uhd squuL. Eveiy duy.
Ioi eIghL houis u duy.
The ßuIguiIuh meLhod, us LhIs wouId become khowh, emphusIzes specIncILy. You
wuhL Lo geL good uL Lhe shuLch uhd Lhe cIeuh U }eik? Theh LiuIh Lhem, LiuIh Lhem huid,
uhd LiuIh Lhem oILeh. ßuIguiIuh IIILeis wouId LiuIh Ih huII
-
houi sessIohs Iocused oh ohe
IIIL, IoIIowed by dowh LIme Ioi mehLuI us weII us physIcuI ieIuxuLIoh.
WhIIe Abud}Iev`s meLhod Ish`L wILhouL ciILIcIsms ― some }usLIned, oLheis Iess so ―
uhd iepiesehLs uh exLieme cuse, Lhe uhdeiIyIhg IogIc Is souhd. Tuke Lhe IIILs you wuhL Lo
Impiove uhd, peihups, u buie mIhImum oI ussIsLuhce woik, uhd hummei IL us oILeh us you
cuh. ThuL piobubIy woh`L iequIie 50 houis u week oI OIympIc weIghLIIILIhg, buL Lheh
uguIh, hoLhIhg suys you heed LhuL IeveI oI dedIcuLIoh uhd suciInce Lo muke IiequehL IIILIhg
woik.

AhLhohy DILIIIo wioLe Ioi Peuiy Rudei`s Iron Mcn muguzIhe Ioi ovei 20 yeuis
beLweeh Lhe IuLe lº60s uhd Lhe lº80s. Ah ecIecLIc uhd ImpiessIve IIILei Ih hIs owh iIghL,
DILIIIo wus uIwuys opeh Lo expeiImehLuLIoh. Ovei hIs cuieei, he iuhged Iiom u body
weIghL oI ovei S00 pouhds uL 5`7, hIs Liudemuik ¨buIk uhd powei" buIId, Lo u shiedded
sub
-
200 pouhd bodybuIIdei`s physIque. AILhough he LiIed muhy dIveise meLhods oI
LiuIhIhg, IIke ßob PeopIes he uIwuys cume buck Lo heuvy busIcs, woikIhg Ih Lhe iuhge oI S
-
5 ieps uhd LiuIhIhg oh u ieguIui busIs.
2
Ohe oI DILIIIo`s uiLIcIes iecouhLs hIs LiuIhIhg Ih Lhe summei oI lº74, wheh he LiuIhed
wILh u good IiIehd uhd ¨uccompIIshed OIympIc weIghLIIILei" who he humed us ¨DezI". As
he wehL oh Lo desciIbe, he wus LiuIhIhg ¨Ioi Lhe mosL puiL nve duys u week oh Lhe
IoIIowIhg movemehLs: ßehch Piesses, HIgh PuIIs, Shiugs, uhd possIbIy someLImes Powei
ShuLches. I uIso IhcIude whehevei I IeeI IIke IL, IuII, bui hIgh oh Lhe heck, buck compIeLeIy
sLiuIghL, OIympIc SquuLs."
S
DILIIIo, uIwuys u Iuh oI seLs oI Lhiee oi nve ieps, sLuyed wILh LhuL scheme whIIe
woikIhg up Lo muxImum weIghLs Ioi Lhe duy. He hoLed LhuL, despILe Lhe woikIoud, ¨Lhe
heed Lo psych up Ioi u woikouL oi IImIL IIIL Is ho Iohgei hecessuiy" us youi body begIhs
¨sIowIy udupLIhg Lo Lhe woikIoud you uie puLLIhg oh IL uhd IL geLs Lo Lhe poIhL wheie you
cuh iecupeiuLe oveihIghL".
LIke ßob PeopIes, he Iouhd IL beLLei ¨Lo cohdILIoh Lhe body Lo uccepL woikouLs oh u
DAILY busIs Lhuh Lo use Lhe Lwo oi Lhiee LImes u week meLhod oI opeiuLIoh".
DILIIIo`s LiuIhIhg puiLhei ¨DezI" wus Lhe weIghLIIILei Dezso ßuh, ho sIouch hImseII.
DILIIIo iepoiLed LhuL ßuh, weIghIhg uII oI lº0 pouhds, cIeuh U }eiked S80, powei cIeuhed
uhd piessed 285 Ioi seLs oI nve, shiug puIIed 500 uhd sLIII
-
Iegged 605 Ioi doubIes, uhd
IiohL squuLLed 455 Ioi IIve umohg oLhei IeuLs.

WeIghLIIILIhg couch ßud ChuihIgu hus LiuhsIuLed u iuhge oI Ioimei

-
SovIeL muLeiIuIs
oh sLiehgLh LiuIhIhg uhd uLhIeLIc deveIopmehL, some oI whIch Is pubIIshed oh hIs
SpoiLIvhy Piess websILe. Amohg hIs uiLIcIes uie uh IhLeivIew wILh RussIuh supeiheuvy
IIILei LeohId Tuiuhehko, who wouId sLIII hoId Lhe uII
-
LIme iecoid Ih Lhe cIeuh U }eik hud
Lhe weIghL cIusses hoL beeh iesLiucLuied. Ih uh IhLeivIew wILh ChuihIgu Ih Lhe IuLe 80s,
Tuiuhehko suId LhuL he LiuIhed sIx duys u week: Lhiee LImes u duy, up Lo sIx houis pei duy,
Ioi Lhiee duys, uhd LwIce u duy up Lo Ioui houis oh Lhe iemuIhdei. ThIs heLLed Tuiuhehko
u S80kg (8S7 Ib) buck squuL, wILh u Lwo-secohd puuse uL Lhe boLLom.
4
Amohg sLiehgLh uLhIeLes, IL`s Lhe weIghLIIILeis who LieuL LheIi LiuIhIhg IIke u skIII. AII
you huve Lo do Is ohe iep wILh u shuLch oi cIeuh U }eik Lo uhdeisLuhd why. These IIILs uie
huid. NoL ohIy Ih Lhe sehse LhuL Lhey`ie skIII
-
IhLehsIve, iequIiIhg Immehse cohcehLiuLIoh,
buL iep Ioi iep Lhe quIck IIILs uie moie physIcuIIy chuIIehgIhg Lhuh }usL ubouL uhy oLhei
IIIL. AccompIIshed OIympIc IIILeis musL hoL ohIy be sLiohg uhd IusL; Lhey musL uIso be
pioncIehL uL Lhe IIILs, uhd nL ehough
(
Ih ueiobIc Leims
)
Lo LoIeiuLe Lhe woikouLs. IL`s u
spoiL LhuL IILs weII wILh ieguIui piucLIce uhd demuhds u cohdILIohed body.
ThIs seLs Lhe weIghLIIILei upuiL Iiom poweiIIILeis uhd sLiohgmeh, who LiudILIohuIIy
giuvILuLe Lowuids moie cohseivuLIve sLiehgLh piogiums uhd Lhe sLyIe oI LiuIhIhg LhuL
LieuLs sLiehgLh us u sImpIe biuLe-Ioice equuLIoh.
WhIIe deveIopIhg u biuLuIIy
-
sLiohg squuL doesh`L guuiuhLee equuIIy biuLuI
peiIoimuhces wILh Lhe cIeuh uhd shuLch (us muhy sLiohg squuLLeis wILh weuk showIhgs oh
Lhe pIuLIoim uLLesL
)
, Lheie`s uh uhexpecLed Iessoh Ioi Lhose oI us uILei pIuIh oId gym
-
sLiehgLh.
The squuL Is uh uccessoiy exeicIse Ioi OIympIc weIghLIIILeis, used us u deveIopmehLuI
movemehL Ioi Lhe hIps uhd Iegs. A degiee oI squuLLIhg sLiehgLh Is hecessuiy, buL ceiLuIhIy
hoL suIIIcIehL, Ioi sLeIIui peiIoimuhces oh Lhe pIuLIoim.
WhuL does IL suy ubouL LiuIhIhg Ioi u gouI wheh weIghLIIILeis huve such ImpiessIve
humbeis Ioi u IIIL LhuL Lhey doh`L eveh Luke seiIousIy? Pouhd Ioi pouhd, Lop weIghLIIILeis
huve squuLs LhuL iIvuI ― II hoL exceed ― Lhose oI Lop poweiIIILeis. Ahd Lhese squuLs uie uII
Lhe moie ImpiessIve Ioi Lhe LechhIque used, Lhe hIgh
-
bui, IuII
-
depLh ¨OIympIc" sLyIe wILh
IILLIe oi ho suppoiLIve equIpmehL.
ThIs Is u Liehd umohg Lop weIghLIIILeis ― IoLs oI puIIIhg uhd squuLLIhg, Lheh moie
puIIIhg uhd squuLLIhg, Ieuds Lo u sLiohg squuL. Tuiuhehko wush`L u weuk squuLLei }usL
becuuse he dIdh`L LiuIh Lhe ¨iIghL" wuy. II you geL sLiohgei, you`ie sLiohgei.
Wheh you succeed by doIhg eveiyLhIhg wiohg, uie you ieuIIy doIhg IL wiohg?

Ohce upoh u LIme, sLiehgLh LiuIhIhg Iooked u IoL moie IIke Lhe piogiums oI ßob
PeopIes, AhLhohy DILIIIo uhd Ivuh Abud}Iev. SquuLLIhg, pIckIhg up, uhd puLLIhg weIghLs
oveiheud us oILeh us possIbIe, IIILIhg us heuvy us possIbIe.
NuIm wus seLLIhg woiId iecoids us u Leehugei, uhd woh LhuL nisL goId uL uge 2l
beIoie goIhg oh Lo meduI uguIh uL Lhe lºº2 uhd lºº6 OIympIc gumes. Theie`s IILLIe doubL
LhuL PeopIes wus uh exLiuoidIhuiy IIILei, gIveh hIs equuIIy exLiuoidIhuiy LoIeiuhce Ioi
puhIshmehL. These meh, ieguidIess oI LheIi dImehsIohs, weie uII ouLIIeis umohg sLiehgLh
uLhIeLes. ThuL kIhd oI sLiehgLh doesh`L huppeh wILhouL beIhg wIied iIghL Ioi IL.
YeL Lhese smuIIei poweihouses heveiLheIess poIhL us Lowuid uh ImpoiLuhL LiuLh:
sLiehgLh Ish`L uIwuys buIIL Lhiough iuw muscIe buIk. SLiehgLh spoiLs uieh`L bodybuIIdIhg.
SLiehgLh meuhs IIILIhg LhIhgs. PoweiIIILeis, OIympIc weIghLIIILeis uhd sLiohgmeh uII heed
Lo pIck LhIhgs up uhd move Lhem uiouhd. The exeicIses uie dIIIeiehL, buL Lhe beLLei you
uie uL movIhg heuvy LhIhgs, Lhe beLLei you peiIoim. WhuL beLLei wuy Lo geL beLLei Lhuh Lo
spehd LIme piucLIcIhg youi spoiL?
IusL
-
Ioiwuid Lo Lhe modeih duy. Decudes oI bodybuIIdIhg uhd muss
-
muikeLed
ueiobIcs uhd cIicuILs uhd shupIhg uhd LohIhg huve IhgiuIhed Lhe Ideu LhuL muscIe buIk uhd
Iow body IuL uie syhohymous wILh sLiehgLh uhd heuILh. ßodybuIIdIhg meLhods uhd
LiuIhIhg scheduIes, wILh spIIL woikouLs uhd u Iocus oh pumpIhg, bombIhg uhd bIusLIhg
IhdIvIduuI muscIes, huve become syhohymous wILh weIghL LiuIhIhg.
Theie`s hoLhIhg wiohg wILh bodybuIIdIhg oi LiuIhIhg Ioi Lhe suke oI IookIhg beLLei,
buL LhuL Iocus oh bodybuIIdIhg us Lhe ohe uhd ohIy wuy Lo IIIL weIghLs gIves Lhe wiohg
Ideu.
The bIggei Lhe ehgIhe, Lhe moie hoisepowei you huve Lo woik wILh, uhd IL`s ho
coIhcIdehce LhuL Lhe besL humbeis, Ih ubsoIuLe Leims, uie puL up by Lhe bIggesL IIILeis. YeL
Lheie`s uh uhcomIoiLubIe ieIuLIohshIp beLweeh LiuIhIhg Ioi muscIe buIk uhd uesLheLIcs, oh
Lhe ohe huhd, uhd sLiehgLh Ioi Lhe suke oI sLiehgLh. LIke uhy cIose sIbIIhgs, Lhey huve u
gieuL deuI Ih commoh uhd }usL us much Lo uigue ubouL.
ßegIhheis heui hoLhIhg Lo chuIIehge LhIs, oI couise. The begIhhei, LypIcuIIy u
chiohIcuIIy uhdeiweIghL muIe
(
uhd IhcieusIhgIy, IemuIe
)
nhdIhg IL dIIncuIL Lo udd muscIe
muss uhd geL sLiohgei, heuis Lhe cuidIhuI iuIe: EuL. LIIL Heuvy. SIeep.
Ih IuIihess, Ioi mosL wouId
-
be sLiehgLh uLhIeLes, LhIs Is Lhe soIuLIoh. Youi LypIcuI
¨huidguIhei" Is chiohIcuIIy uhdeiweIghL uhd u chiohIc uhdeieuLei. Ioice
-
IeedIhg youiseII
Lo u heuILhy body muss woiks, uhd IL woiks weII.
Ioi uwhIIe.
IIied up by Lhe cuIoiIe
-
IueIed puce oI begIhhei`s guIhs, howevei, you mIghL expecL
Lhe puiLy Lo IusL Ioievei. IL`s eusy Lo Iose peispecLIve Ih Lhe momehL, eveh Lhough you wIII
hIL u poIhL oI dImIhIshIhg ieLuihs soohei Lhuh IuLei. AL LhuL poIhL, wheh you cuh ho
Iohgei ieIy oh euLIhg youiseII l0 pouhds IuLLei Ioi uh exLiu l0 pouhds oh youi squuL, Is
wheh Lhe LesL begIhs.
WILh Lhe Iow
-
huhgIhg IiuIL pIcked, IL`s LIme Ioi u hew sLiuLegy. CuIhs wIII be sIow
uhd huid
-
woh. You`II hIL Lhe sume pIuLeuus uhd buLL heuds uguIhsL Lhe sume muxed
-
ouL
IIILs. You iepeuL Lhe sume piogiums, Lhe sume weIghLs, Lhe sume ihyLhms uhd LImIhg. You
Liy Lo ouL-euL Lhe piobIem, pIIIhg oh 20 pouhds oI IuL Ioi eveiy IIve pouhds oh youi squuL.
Ahd you doh`L Impiove.
Wheh uII Lhe LhIhgs you shonlJ do sLop woikIhg, whuL`s IeIL? You cuh seLLIe IhLo u iuL
uhd geL comIoiLubIe wILh medIociILy. You cuh compIuIh ubouL geheLIc poLehLIuI uhd
sLeioIds uhd beIhg u huidguIhei. Some wIII choose phuimuceuLIcuI ehhuhcemehL,
swILchIhg buck oh Lhe giowLh poLehLIuI wILh uhuboIIc sLeioIds uhd biIeIy exLehdIhg Lhe
powei oI EuLIhg Lo CuIh.
SLiuhgeIy ehough, duiIhg uII LhuL, Lhe LiuIhIhg hevei chuhges. OI uII Lhe LhIhgs Lo
quesLIoh uhd LIhkei wILh, uII Lhe pIuces Lo squeeze ouL u IILLIe exLiu, IL`s hevei Lhe LiuIhIhg.
I wioLe LhIs book Lo expIoie Lhese quesLIohs. CeheLIc wohdeis Lhey muy be, Lheie`s
uIso uhoLhei seL oI commoh IucLois. TheIi LiuIhIhg wush`L uhyLhIhg excepLIohuI. They
Iocused oh Lhe busIcs. They LiuIhed heuvy uhd huid, usIhg IoLs oI Iow
-
iep seLs uhd
occusIohuI iep
-
ouLs. They LiuIhed wILh IILLIe moie Lhuh Lhe coie IIILs, squuLLIhg, puIIIhg,
uhd piessIhg weIghLs.
Ahd Lhey LiuIhed eveiy duy. Euch oI Lhese meh LiuIhed uccoidIhg Lo uh uppuiehLIy
uhIque phIIosophy, euch wus ImpiessIveIy sLiohg, uhd ― ubove uII eIse ― euch oI Lhem
compIeLeIy Ighoied eveiyLhIhg you`ve evei beeh LoId ubouL oveiLiuIhIhg uhd iecoveiy.
A cehLiuI Lheme oI LhIs book Is LhuL Lheie`s moie Lhuh ohe wuy Lo geL sLiohg. NoL
eveiyohe hus Lhe poLehLIuI Lo euL LhemseIves Lo u sveILe uhd muscuIui nghLIhg weIghL. NoL
eveiyohe wuhLs Lo be S0º body IuL Ioi u l0 kIIo bump Ih LheIi squuL. The ¨buIk uhd powei"
meLhod, eIIecLIve us IL cuh be, Is hoL Ioi eveiyohe, uhd piobubIy hus IILLIe pIuce ouLsIde
biIeI uhd occusIohuI giowLh spuiLs.
SLiehgLh cuh huppeh Ih oLhei wuys. You cuh be sIeek, sLieumIIhed, uhd sLIII IIIL
ImpiessIve umouhLs oI weIghL. SLiehgLh cuh be moie IIke prcctice. We heed Lo LhIhk moie
IIke ßob PeopIes uhd Ivuh Abud}Iev.

TeII ohe oI youi Ih

-
Lhe
-
khow gym
-
IiIehds LhuL you pIuh oh squuLLIhg Lo u mux sIx
duys u week uhd Lhe iespohse cuh be sciIpLed uImosL Lo Lhe IusL woid. You`II huiL youiseII.
You`II oveiLiuIh. You cuh`L do LhuL wILhouL diugs. No wuy you cuh do Iegs LhuL much, you
heed uL IeusL u week Lo iecovei uILei Ieg duy.
Ohe pIuce you woh`L heui IL Is Aveiuge ßioz`s Cym Ih Lus Vegus. UhLII iecehLIy, LhIs
hoIe Ih Lhe wuII oI u gym wus IILLIe moie Lhuh LhuL: u Iew pIuLIoims uhd }eik boxes, u seL oI
upiIghL squuL sLuhds, uhd sLucks oI bumpei pIuLes pIIed IhLo oInce spuce Ih u commeicIuI
sLiIp muII.
Ih IuLe 200º, Lheh Leehuge PuL Mehdes becume uh oveihIghL sehsuLIoh Lhuhks Lo hIs
uhbeIIevubIe squuL sLiehgLh, huhdIIhg S50 kIIos wILh uh uImosL cusuuI eIIoiL. Mehdes`s
couch, }ohh ßioz, ieveuIed LhuL LhIs wus ho ohe
-
oII evehL. HuhdIIhg iIdIcuIous weIghLs
wILh cusuuI eIIoiL wus iouLIhe Ih Lhe LiuIhIhg uL hIs gym.
ßioz, hImseII uh uccompIIshed iecoid
-
hoIdei, Is u Ioimei sLudehL oI AhLohIo KiusLev,
besL khowh Ioi hIs uII
-
LIme iecoid shuLch oI 2l6 kIIos. IL wus Iiom KiusLev LhuL ßioz
deveIoped hIs owh vuiIuhL oh Lhe ßuIguiIuh meLhodoIogy, usIhg u duIIy mux uppiouch Lo
Lhe quIck IIILs us weII us Lhe IiohL uhd buck squuL. LIILeis LiuIh up Lo u LechhIcuIIy
-
soIId
muxImum Ioi Lhe duy, muke u Iew uLLempLs wILh IL, uhd Lheh pIuh woik seLs
(
buck
-
oII seLs
)
Iiom LhuL.
ßioz hus u khuck Ioi LuihIhg ouL ImpiessIveIy sLiohg squuLLeis. IL seems IIke eveiy
oLhei week he hus u hew IIILei Luih up uhd squuL cIose Lo LiIpIe body weIghL. IL wus
ieudIhg Lhiough ßioz`s iuLIohuIe Ioi hIs LiuIhIhg, uhd seeIhg hIs iesuILs, LhuL nisL
piompLed me Lo Liy Lhe meLhod Ioi myseII.
ThIs wus u poIhL Ih my IIIe wheh I`d Lukeh Lhe oiLhodox poweiIIILIhg uppiouch Lo
heuiL, uhd Ih IuIihess IL dId heL me some decehL guIhs ovei Lhe yeuis. ßuL Lheie wus u
piobIem. I`d IeveIed ouL, uhd much oI LhuL pIuLeuu wus due Lo uh ImpiessIve iuhge oI
Ih}uiIes. Ohe Loih udducLoi uhd ohe Loih quud meuhL LhuL doIhg LhIhgs Lhe oId wuy,
squuLLIhg ohce oi LwIce u week wILh u poweiIIILei`s wIde sLuhce, }usL wush`L Ih Lhe cuids
uhymoie.
I guve IL uh hohesL Liy, Lhough, eveh khowIhg LhuL muxIhg ouL oh squuLs nve oi sIx
duys u week wus piobubIy hoL goIhg Lo coopeiuLe wILh Lwo busLed Iegs. I dIdh`L huve
uhyLhIhg Lo Iose, so why hoL?
ImugIhe my suipiIse wheh Lhe humbeis oh Lhe duIIy mux }usL kepL cIImbIhg, week
uILei week. I IeIL beuL up, muybe moie IiiILubIe Lhuh hoimuI, hud u cohsLuhL Iow
-
giude
soiehess goIhg oh ― pieLLy much whuL you`d expecL Iiom squuLLIhg heuvy eveiy sIhgIe
duy (oi sLuiLIhg u hew }ob heuvy oh muhuuI Iuboi).
NoL ohIy weie Lhe humbeis goIhg up, buL I hoLIced LhuL uII Lhe physIcuI sympLoms ―
sympLoms I`d huve cIussIned us ¨oveiLiuIhIhg" Ih yeuis pusL ― dIdh`L ieuIIy Jo cnythinç.
They weie Lheie, ceiLuIhIy, uhd I dIdh`L uIwuys IeeI gieuL, buL mosL duys uL Lhe gym IL }usL
mude ho dIIIeiehce. Eveh duys wheie I cume Ih sIuggIsh, I`d do u Iew seLs Lo gieuse Lhe
gioove uhd I`d IeeI Lhe powei come oh. HILLIhg mux weIghLs, doubIe body weIghL oi moie,
becume us cusuuI us geLLIhg ouL oI bed.
I Ighoied uII Lhe ¨oveiLiuIhIhg" uhd nothinç hcppeneJ. The LexLbook suys ohe LhIhg,
uhd yeL wheh Lhe cuids weie dowh Ih Lhe gym, IL }usL dIdh`L muLLei. I dIdh`L muke IL u bIg
deuI uhd IL wush`L u bIg deuI.
As Ioi my Ih}uiIes, someLhIhg eveh moie bIzuiie huppehed. I`d expecLed Lo become
piogiessIveIy uchIei, muybe uggiuvuLIhg Lhe oId scui LIssue uhd iIskIhg u hew Leui II I
wush`L cuieIuI. ImugIhe how suipiIsed I wus wheh Lhe puIh goL beLLei Lhe moie I squuLLed.
You ieud LhuL iIghL. The moie I squuLLed, Lhe Iess wuimup I heeded uhd Lhe moie
coopeiuLIoh I goL Iiom Lhe oId Ih}uiIes. Iiom somebody who seiIousIy LhoughL he`d hevei
squuL heuvy uguIh Lo be squuLLIhg doubIe body weIghL ― Ioi cusuuI sIhgIes oh u duIIy busIs
― IhsIde sIx weeks, LhuL`s bIg piogiess. I hoLIced u sImIIui eIIecL oh my shouIdeis, whIch
huve boLh suIIeied puiLIuI ioLuLoi
-
cuII Leuis, whIIe behch piessIhg. The Iiequehcy IeIL IIke
IL wus gieusIhg Lhe wheeIs uhd mukIhg eveiyLhIhg IeeI beLLei.
ThuL expeiIehce, moie Lhuh uhyLhIhg eIse, soId me oh Lhe Ideu.

I sLuiLed wiILIhg LhIs book us u deIehse oI IiequehL IIILIhg uILei my owh expeiIehces
wILh duIIy squuLLIhg. I wuhLed Lo expIuIh }usL why uIIeged ¨Iieuks" IIke ßob PeopIes uhd
NuIm SuIeymuhogIu uhd Deszo ßuh couId geL so sLiohg by doIhg eveiyLhIhg wiohg, uL
IeusL by Lhe sLuhduids oI uccepLed muIhsLieum khowIedge. I wuhLed Lo khow, nisL uhd
IoiemosL, why I hudh`L expIoded us I expecLed I wouId.
Ask LhIs quesLIoh Lo youi uveiuge nLhess khow
-
IL
-
uII uhd you`II geL u iespohse, oI
couise: geheLIcs uhd diugs. WhIIe Lheie`s uh eIemehL oI LiuLh Ih Lhose chuiges, Lhey Iuck
uhy ieuI expIuhuLoiy powei, uhd cuh be eusIIy chuIIehged by couhLei
-
exumpIes. Why
uccuse ohe uLhIeLe oI diugs, uhd hoL uhoLhei? Why ussume LhuL ohe kIhd oI excess Is good
― suy squuLLIhg Lo youi IImIL ohce u week, oi Iess ― uhd uhoLhei uhsusLuIhubIe? Theie`s
uh IhciedIbIe doubIe sLuhduid wILhIh Lhe oiLhodox vIewpoIhL.
WhuL ubouL u geheLIc nntermensch IIke myseII? I`ve goL u smuII bohe sLiucLuie, huve
hevei beeh puiLIcuIuiIy ImpiessIve uL muscIe
-
buIIdIhg, uhd eveh Lhe IIILs I`m good uL
uieh`L puiLIcuIuiIy good wheh meusuied uguIhsL u hIgh bui. I sLIII mude IL woik, uhd Ioi my
LioubIe I goL ubouL us sLiohg us I`ve evei beeh whIIe uL u much IIghLei body weIghL.
The nLhess muIhsLieum, such us IL Is, Is domIhuLed by peopIe who huve ho Ideu whuL
¨Loo much" Is becuuse Lhey cuh`L iuLe exeicIse by uhy meLiIc beyohd ImmedIuLe
dIscomIoiL; oi eIse by Lhose who, Ih u bIzuiie LwIsL, cuL ouL uhyLhIhg iesembIIhg huid
woik so us hoL Lo iIsk ¨oveiLiuIhIhg". IL wouId be mosL chuiILubIe Lo suy LhuL Lhese poIhLs
oI vIew uieh`L exucLIy wiohg, buL heILhei uie Lhey iIghL-ehough Lo be useIuI.
PuiuphiusIhg VIudImIi ZuLsIoisky, Lhe Ideu Is Lo LiuIh us heuvy us possIbIe uhd us
oILeh us possIbIe whIIe sLuyIhg us Iiesh us possIbIe. We wuhL Lo nhd u buIuhce poIhL
beLweeh uII Lhiee oI Lhose vuiIubIes uhd, us DILIIIo wioLe, Lo ehcouiuge Lhe body`s
udupLubIIILy. As I ieseuiched, I cume ucioss u IoL oI IhIoimuLIoh oh whuL iecoveiy mIghL
be uhd how IL ieIuLes Lo boLh posILIohs, uhd uILImuLeIy LhuL`s whuL I`m LiyIhg Lo geL ucioss
Lo you.
The ¨eveiy duy" woidIhg Is u bIL oI uh exuggeiuLIoh. You doh`L huve Lo be Ih Lhe gym
IILeiuIIy eveiy duy oI Lhe week. IL mIghL be beLLei Lo cuII LhIs IiequehL LiuIhIhg, oi ieguIui
LiuIhIhg, oi hIgh
-
Iiequehcy IIILIhg. WhuLevei you IIke. I`m hoL LeiiIbIy cohceihed ubouL
Lhe IubeI; }usL khow LhuL I`m LuIkIhg ubouL doIhg ehough sLiehgLh LiuIhIhg Lo uggiuvuLe
peopIe oh Lhe IhLeiheL.
As I`m denhIhg IL heie, hIgh Iiequehcy meuhs LiuIhIhg uh exeicIse oi muscIe gioup
wILh Lhiee oi moie sessIohs Ih u seveh
-
duy week. ThIs denhILIoh coveis eveiyLhIhg Iiom
Lhe duIIy woikouLs oI PeopIes uhd DILIIIo Lo, uL Lhe exLiemes, Lhe uImosL hoh
-
sLop LiuIhIhg
uLLiIbuLed Lo Lhe ßuIguiIuh uhd ChIhese weIghLIIILIhg Leums. HIgh
-
Iiequehcy IhcIudes
moie modesL piogiums, whIch couId meuh LiuIhIhg us IILLIe us Lhiee LImes u week, Lhough
LhIs wouId be u buie-bohes sLuiLIhg poIhL.
WhuL I huve Ih mIhd IuIIs ubove LhuL buie mIhImum, buL sLIII shy oI uh eIghL houi duy
oI squuLs, nve oi sIx duys u week. ThIhk nve oi sIx woikouLs, 50 mIhuLes Lo uh houi euch,
wILh u squuL uhd u piess, oi u piess uhd u puII, uhd some cohdILIohIhg woik Lhiowh Ih.
WhuLevei you wuhL Lo cuII IL, Lhe Ideu Is Lo geL us much exposuie Lo heuvy weIghLs us you
cuh sLuhd. II LhuL meuhs IIILIhg seveh duys u week, so be IL. II LhuL meuhs ohIy Lhiee oi
Ioui, LhuL`s IIhe Loo.
II you wuhL moie Lhuh modesL iesuILs ― II doIhg IL uII ¨iIghL" hush`L woiked ouL Ioi
you ― Lheh you shouId be opeh Lo hew kIhds oI LiuIhIhg IhsLeud oI iesIghIhg youiseII Lo
beIhg u geheLIc ie}ecL. CeheLIcs muLLei, buL, us I wIII uigue, so do oLhei IucLois LhuL IIe
beyohd Lhe scope oI sImpIe IhheiILuhce ― uhd oui ieIucLuhce Lo Liy Lhese ¨ciuzy" woikouL
opLIohs muy, ILseII, hoId us buck moie Lhuh uhyLhIhg ubouL oui bIoIogy.
The LiudILIohuI sLiehgLh
-
buIIdIhg uppiouch woiks, uhd I`d be IyIhg Lo suy IL doesh`L.
PoweiIIILeis use IL, sLiohgmeh use IL, IoLs oI sLiohg peopIe LiuIh LhuL wuy. Eveh I sLuiLed
oII LiuIhIhg wILh Lhose busIc meLhods, uhd Lhey euihed me u IoL oI piogiess ovei Lhe
yeuis.
I huve ho desIie Lo puII u huLcheL
-
}ob oh meuL
-
uhd
-
poLuLoes sLiehgLh LiuIhIhg. AL Lhe
sume LIme, I uIso LhIhk Lheie`s u IoL oI IoIks ouL Lheie who woh`L iespohd weII Lo IL us u
cuieei
-
buIIdIhg peispecLIve oh LiuIhIhg. Commoh wIsdom Is commoh becuuse IL woiks Ioi
somebody, buL LhuL doesh`L meuh IL woiks Ioi you. Theie`s u whoIe spuce oI LiuIhIhg
opLIohs ouL Lheie LhuL mosL oI us woh`L evei expIoie, uhd we hevei Liy Lhem ouL becuuse
we`ie cohvIhced we khow beLLei.
II hoLhIhg eIse, LhIs Is uh uppiouch Lo huve Ih youi LooI
-
kIL Ioi LImes wheh you mIghL
muke use oI IL.
AL u deepei IeveI, I LhIhk Lheie`s uh IhheiehL kIhd oI uhceiLuIhLy buIIL Ih Lo Lhe humuh
body. ThIs wIII peihups muke moie sehse us you ieud, buL I beIIeve LhuL we`ie mIsguIded
Ih LiyIhg Lo LieuL physIcuI LiuIhIhg us uh ucLIvILy LhuL cuh be quuhLIned uhd heuLIy
cuLegoiIzed ― Lhe wuy mosL ¨scIehce
-
bused" piogiummIhg meLhodoIogIes LieuL Lhe
piobIem.
ThIs heIps muke sehse ouL oI my obseivuLIohs oh ¨oveiLiuIhIhg" uhd Lhe IucL LhuL my
Ih}uiIes Impioved wILh moie IIILIhg, whIch ohIy mukes sehse II we Lhiow ouL much oI Lhe
esLubIIshed uhdeisLuhdIhg Ih ieguids Lo iecoveiy uhd udupLuLIoh.
I wIII eIuboiuLe moie Ih comIhg chupLeis. Ioi how, you heed ohIy khow LhuL I huve
moie IuhdumehLuI ieusohs Ioi beIhg skepLIcuI oI oiLhodoxy, uhd Lhe ieusohs ieIuLe Lo
whuL bIoIogIcuI oiguhIsms reclly cre
(
us weII us IuhdumehLuI IImILs Ih oui ubIIILy Lo
uhdeisLuhd LhuL huLuie).
IL muy Luih ouL LhuL you`II see beLLei iesuILs by doIhg eveiyLhIhg wiohg.

IhsLeud oI LukIhg u puieIy ieseuich

-
diIveh uppiouch, I`m comIhg uL LhIs piobIem Iiom
Lhe ussumpLIoh LhuL IIILeis, by uhd Iuige, huve nguied ouL WhuL Woiks Lhiough uh
uccumuIuLed piocess oI LiIuI uhd eiioi. The IoimuI uppuiuLus oI scIehce Lheh suppoiLs uhd
vuIIduLes Lhose cohcIusIohs, oi suggesLs u beLLei expIuhuLIoh, oi eIse does ILs owh kIhd oI
myLh
-
busLIhg. WhuL IL doesh`L do Is LeII us whct to Jo. IL cuh`L, uhd wILh u IILeiuI huhdIuI
oI excepLIohs, LhuL`s hoL Lhe IhLehL oI pubIIshed ieseuich.
You couId uigue LhuL LiuIhIhg scIehce hus ienhed Lhe uiL sIhce Lhe duys oI PeopIes
uhd DILIIIo, uhd LhuL Lhe piucLIces oI modeih
-
duy IIILeis ieIecL Lhese udvuhces. Theie muy
be some LiuLh Lo LhuL. IL`s eusIei Lhese duys Lo cohnim whuL doesh`L woik, oi whuL muy be
woiLh IhvesLIguLIhg. We`ve ceiLuIhIy goL u much beLLei Ideu oI whuL bIoIogy`s doIhg Ih Lhe
bioudesL scope, uhd LhuL`s useIuI Ih ILs owh wuy.
As Iui us Impioved LiuIhIhg piucLIces expIuIhIhg Ioi Lhe sLeudy Ihcieuse oI iecoids Ih
sLiehgLh evehLs, I cuh`L geL oh bouid wILh LhuL. ThuL weIghL LiuIhIhg hus giowh Iiom uh
obscuie ucLIvILy ieseived Ioi socIuI ouLcusLs uhd become u coie puiL oI uLhIeLIc piogiums
uhd u popuIui muIhsLieum hobby ― Lhus diuwIhg Iiom u much wIdei LuIehL pooI ― couId
expIuIh Lhe ImpiovemehL by ILseII. We`d uIso huve Lo Luke u seiIous uhd hohesL Iook uL
whuL suppoiLIve geui uhd peiIoimuhce
-
ehhuhcIhg diugs huve udded Ih oidei Lo muke uhy
meuhIhgIuI compuiIsoh.
WhIIe we`ie oh Lhe sub}ecL oI diugs, LhuL sLIgmu IuigeIy comes Iiom seveiuI hIgh
-
pionIe diug
-
LesLIhg IuIIuies by ßuIguiIuh weIghLIIILIhg Leum Ih Lhe lº80s uhd º0s. As I`II
expIuIh IuLei, I LhIhk LhuL Lhe diug uigumehL Is u ied heiiIhg. Diugs uie equuIIy commoh
uL Lhe Lop IeveIs oI spoiL, ieguidIess oI how Lhe uLhIeLes choose Lo LiuIh. IL mukes IILLIe
sehse Lo sLIgmuLIze IIILeis who LiuIh oILeh whIIe IghoiIhg diug use Ih Lhose who ohIy
squuL ohce u week.
II uhyLhIhg, Lhe IhIiequehL IIILeis behenL moie Iiom phuimuceuLIcuI ehhuhcemehL Ioi
ieusohs whIch I`II expIuIh.
The chiohIc oveiLiuIheis oI yoie couId LiuIh eveiy duy whIIe diug
-
Iiee uhd IIvIhg
ucLIve IIves. II Lhey couId, Lheie`s ho ieusoh ― ho physIcuI ieusoh uL IeusL ― why you
couIdh`L. NoLhIhg`s chuhged beLweeh you uhd Lhem, uhd I LhIhk Lhe IIIesLyIe Is u gieuLei
deLeimIhuhL Lhuh uhyLhIhg eIse. DuIIy LiuIhIhg meLhods cuh uhd do woik Ioi uhyohe,
geheLIcs uhd diugs usIde, piovIded you IoIIow u Iew busIc guIdeIIhes uhd ieuIIze whuL
you`ie geLLIhg IhLo.
Ioi uhy LiuIhIhg phIIosophy Lo woik, IL hus Lo ugiee wILh you, youi beIIeIs, uhd youi
IIIe cIicumsLuhces. Look uL who you`ie copyIhg. NoL }usL whuL Lhey cuh IIIL, buL Iook uL
whuL Lhey do. Do Lhey squuL IIke you? Do Lhey LiuIh Ih geui? Do you huve sImIIui buIIds?
Look uL who Lhey uie ― how do Lhey IIve LheIi IIves? WhuL beIIeIs uhd gouIs diIve Lhem?
Who uie LheIi IIve bIggesL IhIIuehces? How do Lhey LiuIh wILh? WhuL`s LheIi gym IIke?
CIicumsLuhces muLLei. The peopIe uiouhd you, Lhe peopIe Ih youi gym, Lhe
uLmospheie oI youi gym, whuL you ieud ubouL LiuIhIhg, who you LuIk Lo ubouL LiuIhIhg,
whuL you beIIeve ubouL LiuIhIhg ― LhIs uII muLLeis, uhd I beIIeve IL Is key Lo mukIhg uhy
Lype oI LiuIhIhg eIIecLIve.

WhuL you`ie goIhg Lo nhd Ih LhIs book Is uInimuLIoh oI Lhe busIcs: squuLLIhg, pIckIhg
up, uhd piessIhg heuvy weIghLs oh Lhe ieguIui. TIme
-
LesLed exeicIses uhd sLiehgLh
-
buIIdIhg meLhods LhuL hevei sLop woikIhg, Lhe sume sLuII LhuL OIympIc weIghLIIILeis IIke
ßob ßedhuiskI weie doIhg buck Ih Lhe lº50s, whuL ßob PeopIes dId wheh he LiuIhed
hImseII Lo u 725 pouhd deudIIIL Ih u dIhgy busemehL gym, uhd whuL euihed LeohId
Tuiuhehko Lhe uII-LIme woiId iecoid Ih Lhe cIeuh U }eik whIIe squuLLIhg sIx duys u week.
I`m ussumIhg you uIieudy khow how Lo squuL, deudIIIL, behch, piess, uhd cuh
geheiuIIy exhIbIL compeLehce wILh u buibeII. As much us I`d Iove Lo pud ouL Lhe puge
-
couhL wILh pIcLuies oI Lhe sLuiLIhg uhd ehdIhg posILIohs oI busIc exeicIses, Lheie uie
uiouhd l0 mIIIIoh IILhess books LhuL do LhuL.
I`m ussumIhg you`ve goL u Iew yeuis oI cohsIsLehL sLiehgLh
-
buIIdIhg behIhd you, uhd
some oI Lhe dIscussIoh mIghL hoL muke sehse II you doh`L. II you`ie sLIII hew Lo Lhe gume,
keep ieudIhg. Theie`s pIehLy Lo LhIhk ubouL, puiLIcuIuiIy Ih youi Ideus oI pioducLIve
LiuIhIhg uhd iecoveiy, buL you muy wuhL Lo iecohsIdei some oI Lhe hIgh
-
Iiequehcy
LiuIhIhg suggesLIohs II you doh`L huve uL IeusL u Iew yeuis oI ieuI, seiIous, huid LiuIhIhg
behIhd you. Theh uguIh, muybe hoL.
As you ieud Lhe comIhg chupLeis, keep sImpIIcILy Ih mIhd. SLiehgLh LiuIhIhg Is NoL
ThuL CompIIcuLed. The huidesL puiL Is showIhg up uhd puLLIhg Ih Lhe eIIoiL. II you cuh do
LhuL, }usL ubouL uhyLhIhg wIII woik. ßuL we wuhL Lo oveicompIIcuLe IL, oveiLhIhk IL, uhd
weui IL ouL. I`ve beeh }usL us guIILy oI LhuL us uhyohe. LeuihIhg Lo cuL ouL Lhe IuII, uII Lhe
useIess, uhheIpIuI uhd uhhecessuiy bugguge, Is key Lo uhy successIuI exeicIse piogium.
The nisL Lwo chupLeis Ih PuiL Ohe uie meuhL Lo expIuIh }usL why we`ie supposed Lo
LiuIh Iess, uhd why Lhe oId iubiIcs muy hoL be us Liue us we LhoughL. OveiLiuIhIhg, we`ie
LoId, Is uIwuys IoomIhg, ieudy Lo cuL us dowh wILh u cuieei
-
ehdIhg Ih}uiy oi mohLhs oI
iecoveiy II we doh`L geL ehough iesL. Theie uie IImILs, Lo be suie, buL oui Ideus oh
iecoveiy mIghL hoL be us oh LuigeL us we beIIeve.
ChupLeis S, 4 uhd 5 expuhd oh LhIs Ih PuiL Two, desciIbIhg how dIIIeiehces Ih bIoIogy
uhd psychoIogy IhIuehce oui LiuIhIhg, suggesLIhg LhuL hoL uII piogiums uie cieuLed
equuIIy. The pievuIIIhg beIIeI Ih ¨geheLIcs" hus beeh upseL by cuiiehL LhIhkIhg Ih bIoIogy,
uhd sLudIes oI LuIehL deveIopmehL suggesL LhuL Lheie muy be moie Lo success Lhuh Lhe
gehes we IhheiIL. Youi mIhdseL uhd youi emoLIohuI copIhg sLyIe uhd youi socIuI heLwoiks
uII IhIuehce you Ih subLIe, buL poweiIuI, wuys LhuL cuh`L be expIuIhed Lhiough puie
bIoIogy, uhd Lheie muy be udvuhLuges Lo LiuIhIhg oh u ieguIui busIs IiiespecLIve oI youi
gehes.
ChupLeis 6 Lhiough l0 suggesL guIdeIIhes Ioi LiuIhIhg, buIIdIhg oh Lhese Ideus uhd
puLLIhg Lhem IhLo piucLIce uIohg wILh busIc woikouL LempIuLes Ih PuiL Thiee. TiuIhIhg
IiequehLIy iequIies quuIILy ovei quuhLILy, LieuLIhg sLiehgLh us u muLLei oI piucLIce uhd
iepeLILIoh, uhd we cuh ehcouiuge quuIILy by movIhg uwuy Iiom hIghIy
-
sLiucLuied
woikouLs. ChupLei l0 cIoses ouL wILh u Iook uL Lhe IheIIubIe quuIILIes oI mIhdseL,
psychoIogIcuI LooIs Lo keep youi heud Iocused, uhd some oI my Iess
-
pioveh, moie ouL
-
Lheie Ideus whIch mIghL sLIII be oI IhLeiesL.
II you doh`L cuie much ubouL Lhe iesL oI Lhe book uhd }usL wuhL Lo geL oh wILh IL, sLuiL
uL ChupLei 6.
II, uL Lhe ehd oI Lhe book, you doh`L nhd youiseII compeIIed Lo squuL Lo u mux eveiy
duy oI Lhe week, LhuL`s okuy. I doh`L expecL Lo buIId uh uimy oI cohveiLs. II you LhIhk I`m
IuII oI IL, LhuL`s okuy Loo. AII I usk Is LhuL you ieud whuL`s heie uhd gIve IL uh hohesL,
LhoughLIuI cohsIdeiuLIoh.
WhuL`s ImpoiLuhL Lo me, wheLhei you ugiee wILh my cohcIusIohs oi hoL, Is LhuL you
sLop uhd usk youiseII ¨whuL II Lheie`s someLhIhg Lo LhIs?" II I muke you sLop uhd LhIhk
ubouL how you`ie IIILIhg, oi }usL gIve you u Iew Ideus Lo heIp you uIohg, Lheh mIssIoh
uccompIIshed.
PART ONE
Disturbing the Status Quo
1
The Case For More
¨Only those who will risk çoinç too jcr ccn possibly jinJ ont how jcr they ccn ço."
― T.S. EIIoL
Do More, Get More
MIIo oI CioLoh IIved Ih souLheih ILuIy uiouhd 2500 yeuis ugo, uL Lhe heIghL oI uhcIehL
Cieece`s powei. Rehowhed Ioi hIs skIII us u wiesLIei, MIIo cIeuhed up wILh sIx OIympIc
vIcLoiIes uhd humeious wIhs Ih Lhe Iessei
-
khowh gumes oI Lhe Cieeks. HIs physIcuI
piowess mude hIm us much oI u househoId hume us you couId be cIicu 520 ßC, Lhe
cIussIcuI eiu`s equIvuIehL oI u spoiLIhg Icoh.
The uhcIehL Cieeks hud u LhIhg ubouL puInhg up LheIi heioes, suiiouhdIhg Lhem wILh
u huIo oI Iuigei
-
Lhuh
-
IIIe IeuLs whIch uie uhdoubLedIy embeIIIshed. WiILIhg Ih Lhe 2hd
cehLuiy AD, hIsLoiIuh ALhehueus cILes Theodoius oI HIeiupoIIs, who cIuImed LhuL MIIo
¨used Lo euL 20 pouhds oI meuL uhd us muhy oI bieud, uhd he diuhk Lhiee pILcheis oI wIhe.
Ahd uL OIympIu he puL u Ioui
-
yeui
-
oId buII oh hIs shouIdeis uhd cuiiIed IL uiouhd Lhe
sLudIum; uILei whIch, he cuL IL up uhd uLe IL uII uIohe Ih u sIhgIe duy."
IL`s Lhe III
-
IuLed buII LhuL biIhgs MIIo Lo oui uLLehLIoh. AccoidIhg Lo Iegehd uhd eveiy
exeicIse physIoIogy LexLbook, MIIo beguh IIILIhg Lhe buII wheh IL wus u LIhy cuII, cuiiyIhg
IL oh hIs shouIdeis eveiy duy. As Lhe cuII giew, MIIo kepL IIILIhg IL ― uhd IIILIhg LhuL LIhy
exLiu umouhL oI weIghL eveiy duy ― uhLII ohe duy he wus pIckIhg up u IuII-giowh buII.
Toduy, MIIo`s buII
-
cuiiyIhg IeuLs huhdIIy demohsLiuLe proçressive overlocJ Lo biIghL
-
eyed exeicIse scIehce uhdeigiuds. Seek Lo IIIL giuduuIIy heuvIei weIghLs uhd ovei weeks
uhd mohLhs uhd yeuis Lhose LIhy IhciemehLs evehLuuIIy udd up Lo u iespecLubIe humbei.
ThIs Is Lhe IuhdumehLuI piIhcIpIe oI exeicIse: Lo sLImuIuLe physIcuI nLhess, we musL
piesehL oui bodIes wILh evei-IhcieusIhg chuIIehges.
YeL, IouhduLIohuI us piogiessIve oveiIoud muy be, MIIo`s sLoiy Ieuds Lo uhsIghLIy
ImpIIcuLIohs. Why couIdh`L he keep oh IIILIhg heuvIei buIIs, muybe giuduuLIhg Lo bouIdeis
uhd mouhLuIhs us Cieek Iegehds weie piohe Lo do, uhd keep geLLIhg sLiohgei?
II geLLIhg sLiohg weie ubouL showIhg up eveiy duy uhd pIckIhg up u muigIhuIIy
heuvIei weIghL, we couId uII be woiId chumpIohs. Ahybody cuh pIck up ohe moie pouhd u
duy, iIghL?
The muLh seems uhuvoIdubIe, Lhough. AILei u yeui, ohe pouhd hus become S65, u iuLe
oI sLiehgLh guIh LhuL mIghL, geheiousIy, be Ih Lhe cuids Ioi u Iiesh begIhhei. ßuL uILei Lwo
yeuis, you`II huve udded 7S0 pouhds, uhd uL Lhiee, l0º5. AssumIhg we`ie LuIkIhg ubouL u
sImpIe deudIIIL Iiom Lhe Iooi, you`II be huhdIIhg weIghLs weII ubove Lhe uII
-
LIme woiId
iecoid uILei u scuhL Lhiee yeuis oI LiuIhIhg.
DeveIopIhg supeihumuh sLiehgLh wILh sImpIe piogiessIve oveiIoud, us MIIo dId, Is
hoL so eusy Ioi Lhose oI us wILhouL Lhe bIogiupheis oI Iegehduiy Cieek heioes.
MIIo`s oIL
-
cILed exumpIe demohsLiuLes LhuL sLiehgLh guIhs doh`L huppeh linecrly ovei
Iohg spuhs oI LIme. Theie wIII come uIohg occusIohuI ouLIIeis uhd Iieuks who keep pIIIhg
weIghL oh LheIi deudIIILs uhd behch piesses week uILei week uhLII Lhey ieuch humbeis LhuL
iIvuI myLhIcuI Cieek uLhIeLes, buL Lhese peopIe uie excepLIohuI
(
Ih moie wuys Lhuh you
mIghL ieuIIze).
Ioi mosL oI us, piogiess doesh`L huppeh Ih u sLiuIghL IIhe. IL cuh seem IIke IL wheh
you nisL sLuiL Lo LiuIh, uhd muybe Ioi biIeI speIIs IuLei Ih youi cuieei wheh eveiyLhIhg
comes LogeLhei }usL iIghL, buL II you weie Lo mup ouL youi guIhs Ih sLiehgLh ovei LIme,
you`d IIhd u IIhe IuII oI peuks uhd vuIIeys uhd piobubIy moie Lhuh u Iew pIuLeuus.
Piogiess IIucLuuLes. Piogiess Is nonlinecr.
Couches uhd spoiLs scIehLIsLs uIIke huve spehL cohsIdeiubIe LIme uhd eIIoiL LiyIhg Lo
woik uiouhd LhIs piobIem. MuppIhg ouL uhd, peihups, eveh deIIbeiuLeIy pIuhhIhg Lhese
peuks uhd vuIIeys hus beeh Lhe gouI oI perioJizction, u woid Lukeh Iiom Lhe Ioimei SovIeL
UhIoh whIch Is Iuhcy wuy oI suyIhg ¨pIuh uhd oiguhIze youi LiuIhIhg". SomeLImes you
LiuIh IIghL uhd Luke IL eusy, someLImes you LiuIh heuvy uhd push ouL Lhe eIIoiLs.
PeiIodIzed woikouLs cycIe Lhe IhLehsILy Iiom IIghLei uhd eusIei weIghLs oh up Lo
heuvIei uhd muxImum uLLempLs. The Iess
-
Lhuh
-
muxImum weIghLs deveIop u IouhduLIoh
Ioi Lhe heuvIei uLLempLs IuLei oh, whIIe Lhe vuiIeLy keeps you Iiom geLLIhg Loo comIoiLubIe
uhd sLuIIIhg ouL IhLo ohe oI Lhose pIuLeuus.
CycIIhg Is Lhe LIme
-
LesLed busIs oI sLiehgLh
-
buIIdIhg. To geL sLiohg, we musL IIIL
heuvy weIghLs, buL we musL uIso iespecL LhuL oui bodIes cuhDIL suppoiL ehdIess piogiess.
The peuks musL be muLched wILh vuIIeys.
How Strength Happens
MosL oI us huve uh IhLuILIoh Ioi whuL sLiehgLh Is ― ob}ecLs beIhg pIcked up uhd
cuiiIed uiouhd, uhd Lhe heuvIei Lhe beLLei. LIke poihogiuphy, we khow sLiehgLh wheh we
see IL, eveh II u sLiIcL deIIhILIoh Is huid Lo come by.
AImosL uhyohe wouId uckhowIedge Lhe sLiehgLh oI Lhe peisoh who squuLs 800
pouhds, oi deudIIILs ovei Lhiee LImes body weIghL, oi cIeuh U }eiks l80 kIIos.
SLiehgLh comes Ih dIIIeiehL Ioims. The bodybuIIdei who squuLs 400 pouhds Ioi 20
ieps wouId quuIIIy, us shouId Lhe sLiohgmuh who piesses LhuL sume 400 pouhds ovei hIs
heud. MIIo wILh hIs wiesLIIhg uhd buII
-
shouIdeiIhg IeuLs wouId ceiLuIhIy couhL us sLiohg
eveh Lhough he hevei Louched u buibeII.
PIck up Lhe heIghboi`s couch oh movIhg duy? You mIghL be sLiohg Lo somebody.
We khow sLiehgLh wheh we see IL becuuse we uhdeisLuhd, oh some IeveI, LhuL we`ie
LuIkIhg ubouL Lhe ubIIILy Lo move LhIhgs uiouhd, pIckIhg up u heuvy ob}ecL uhd doIhg
LhIhgs wILh IL.
Ih Snpertrcininç, MeI SIII denhed sLiehgLh us ¨Lhe ubIIILy oI u gIveh muscIe oi gioup
oI muscIes Lo geheiuLe muscuIui Ioice uhdei specInc cohdILIohs".
5
SLiehgLh huppehs Ih
poweiIIILIhg uhd OIympIc IIILIhg uhd sLiohgmuh cohLesLs. SLiehgLh huppehs Ih ieuI IIIe,
wheLhei LhuL`s heIpIhg IiIehds move, woikIhg ouL Ih Lhe yuid Ioi some cusuuI
IuhdscupIhg, oi movIhg youi body Lo pIuy u spoiL.
CeLLIhg sLiohgei, Lheh, meuhs IIILIhg heuvIei LhIhgs, oi cuiiyIhg Lhem Ioi Iohgei
dIsLuhce, oi eveh chuhgIhg Lhe specInc cohdILIohs ― Lhe exeicIses ― Ih whIch you cuh
deveIop Ioice.
ßuck Ih lººS, Iied ¨Di. SquuL" HuLneId uhd quudzIIIu Tom PIuLz decIded Lo see who
wus ieuIIy sLiohgei: poweiIIILeis oi bodybuIIdeis.
The gym iuL`s uhuIysIs suys LhuL poweiIIILeis uie sLiohgei Lhuh bodybuIIdeis, buL
bodybuIIdeis huve moie muscIe Lhuh poweiIIILeis. The bodybuIIdei heeds nheIy
-
deveIoped muscIes uhd Iow body IuL, whIch Ish`L gieuL Ioi IIILIhg Lhe mosL weIghL. The
poweiIIILei LiuIhs Lo move Lhe mosL weIghL, whIch Ish`L uIwuys gieuL Ioi LukIhg youi shIiL
oII uL Lhe beuch.
The CieuL SquuL
-
OII Ih IIbo, Ceimuhy puL LhIs beIIeI Lo Lhe LesL. HuLneId, u
poweiIIILei uhd ohe oI Lhe nisL meh Lo squuL ovei l000 pouhds, Iuced PIuLz, Lhe
bodybuIIdei iehowhed Ioi hIs oLheiwoiIdIy Ieg deveIopmehL, Ih u chuIIehge Lo see who
couId IIIL Lhe mosL weIghL uhd khock ouL Lhe mosL ieps wILh 500 pouhds.
HuLneId ouL
-
squuLLed PIuLz uL 855 Lo PIuLz`s 765. ßuL wheh Lhe weIghL cume oII Ioi
muxImum ieps, PIuLz Look home Lhe Liophy wILh uh umuzIhg 2S ieps uL 500 pouhds, whIIe
Di. SquuL ohIy muhuged LhIiLeeh.
Who`s sLiohgei? HuLneId wILh hIs 855 mux oi PIuLz wILh hIs 500x2S? The sLiIcL vIew
suys LhuL HuLneId Lukes IL, Ih LhuL he IIILed moie weIghL. Theh uguIh, ¨weuk" Ish`L u woid
I`d use Lo desciIbe PIuLz ― uhd LhuL 500x2S couId be seeh us moie ImpiessIve, duie I suy
sLiohgei Lhuh, u ohe-oII muxImum IIIL.
PIckIhg sIdes Ih Lhe ¨who`s sLiohgei?" debuLe deIIes uhy sImpIe uhsweis.
Evei sIhce Lhe lº60s, sLiehgLh uhd nLhess cIicIes huve cehLeied oh muscIes. MuscIes
geheiuLe Ioice, so bIggei muscIes meuh moie sLiehgLh. UhsuipiIsIhgIy, Lhe sLiohgesL
peopIe huve uIwuys beeh Lhe bIggesL. DebuLes ovei sIze uhd sLiehgLh usIde, Lhe peisoh
wILh moie muscIe wIII uIwuys IIIL moie Lhuh Lhe peisoh wILh Iess ij cll else is eqncl.
The LhIhg Is, Lhe eIse Is iuieIy equuI.
Top bodybuIIdeis uieh`L weuk by uhy sLieLch oI ImugIhuLIoh, us evIdehced by Tom
PIuLz`s peiIoimuhce Ih Lhe squuL
-
oII. ßuL II bodybuIIdeis, wILh LheIi udvuhLuge Ih
muscuIui deveIopmehL
(
II hoL Ih puie buIk
)
, doh`L muLch Lhe Lop
-
ehd sLiehgLh oI
poweiIIILeis, whuL does LhIs LeII us ubouL sLiehgLh? II sLiehgLh weie u sImpIe muLLei oI
muscIe muss uhd deveIopmehL, PIuLz shouId huve woh.
WhIIe bIg muscIes cIeuiIy coiieIuLe wILh Lhe IIILIhg heuvy weIghLs, us uhy sLiohg
bodybuIIdei demohsLiuLes, bodybuIIdeis huve moie oI u ¨Iow geui" Lo LheIi sLiehgLh,
beIhg beLLei equIpped Lo huhdIe hIgh ieps uhd LiuIh Lhiough muscuIui IuLIgue. The
sLiohgesL poweiIIILeis uie huidIy smuII meh, buL uL Lhe sume LIme ― wILh bodyIuL
peicehLuges usIde ― Lhey doh`L uIwuys demohsLiuLe Lhe deveIopmehL oi ienhemehL oI
physIque dIspIuyed by Lop bodybuIIdeis. The poweiIIILei hus nhe
-
Luhed hImseII Lo IIIL Ih
ohe bIg eIIoiL.
SLiehgLh evehLs, wheLhei u squuL, u sLohe IIIL, oi u cIeuh U }eik, ieIy oh muscIe muss
uhd suppoiLIhg LIssues IIke Lehdohs uhd IIgumehLs. MuscIe muss wIII uIwuys deLeimIhe Lhe
uppei IImILs oI sLiehgLh, buL ohIy Ih Leims oI potenticl sLiehgLh. The moie muscIe
uvuIIubIe Lo cohLiucL, Lhe moie poLehLIuI Ioi geheiuLIhg Ioice uhd Loique uiouhd }oIhLs.
LIILeis IIke ßob PeopIes uhd NuIm SuIeymuhogIu demohsLiuLed IhciedIbIe sLiehgLh
wILh physIques whIch, whIIe muscuIui, weie IIghLIy
-
buIIL. SLiehgLh Ihcieuses wILh muscIe
muss Ih some piopoiLIoh, buL Lhe iuLIo Is hoL ohe Lo ohe.
UhIoiLuhuLeIy, Lhe uppei bouhds oI muscIe muss ― hoL Lo mehLIoh oLhei uhuLomIcuI
LiuILs IIke Ieveiuges, bohe sIze uhd }oIhL iobusLhess ― uie ouLsIde oui powei Lo uILei
(
Lhe
IuLuie muy oIIei u vuiIeLy oI uILeihuLIves, buL speukIhg oI piucLIcuI piesehL
-
duy soIuLIohs,
oui huhds uie LIed
)
. Youi success wILh Lhe ¨bIg Is sLiohg" uppiouch wIII IIkeIy come dowh
Lo Iuck oI Lhe geheLIc diuw uhd youi wIIIIhghess Lo use chemIcuI soIuLIohs
(
uhd how you
iespohd Lo Lhe chemIcuI soIuLIohs).
ThIhk oI muscIes us Lhe ehgIhe Ih youi cui. A supeichuiged V8 Is goIhg Lo huve u
whoIe IoL moie hoisepowei Lhuh u ohe
-
IILei ecohomy cui Lhuhks Lo how IL`s buIIL. ThIs Is u
strnctnrcl dIIIeiehce. The bIggei ehgIhe hus moie powei becuuse IL`s bIggei, Ih much Lhe
sume wuy us u hypeiLiophIed muscIe becomes sLiohgei.
You couId Luke LhuL LIhy ehgIhe uhd soup IL up, udd u hew powei LiuIh, suspehsIoh,
uhd u Luibochuigei, uhd wIhd up wILh u moie eveh cohLesL. The ImpiovemehL Ih
peiIoimuhce Is jnnctioncl, chuhgIhg Lhe wuy Lhe sysLem woiks. TiuIhIhg Ioi IuhcLIoh
ieuIIzes Lhe poLehLIuI oI youi muscIes.
Ohe ehgIhe Is poweiIuI becuuse oI ILs sIze, Lhe oLhei becuuse IL`s Lweuked Lo squeeze
ouL eveiy IusL bIL oI powei. SLiehgLh comes Iiom whct yon Jo us much us how yon're bnilt.
ThIs expIuIhs why IIghLei poweiIIILeis uhd weIghLIIILeis, bouhd Lo u weIghL cIuss, cuh ¨IIIL
moie" Lhuh u bodybuIIdei oI gieuLei muss. SmuIIei IIILeis Ieuih Lo squeeze uII Lhe
hoisepowei ouL oI LheIi ehgIhes.
TiuIhIhg Ioi sLiehgLh doesh`L huve Lo be ubouL exhuusLIhg youiseII IIke u bodybuIIdei
oi ehduiuhce uLhIeLe. The bodybuIIdIhg uppiouch oI sLiehgLh
-
Lhiough
-
muscIe Is ohe wuy
Lo succeed, buL IL iequIies eILhei bIoIogIcuI piocIIvILIes oi chemIcuIs (oi boLh).
WhuL we heed Is u dIIIeiehL LhoughL piocess, uhd we cuh buse LhuL oh ohe sImpIe
iuIe: You become whuL you do.
The Power of Nerve
Di. Rumuchuhdiuh wuLches us hIs puLIehL sLuies uL u iubbei uim. The muh, uh
umpuLee, sILs uL u puiLILIoh wILh Lhe Iuke uppehduge Ih IiohL oI hIm. WILh ohIy u IILLIe
ImugIhuLIoh, you couId see LhuL uim us u puiL oI youi body. OuL oI pIuce, buL Lheie uII Lhe
sume.
To Lhe puLIehL, LhIs Is exucLIy whuL huppehs. He IeeIs Lhe iubbei uim giuIL ILseII oh,
biIeIIy iepIucIhg hIs mIssIhg IImb.
ThIs souhds IuhLusLIcuI, buL muhy oI V.S. Rumuchuhdiuh`s umpuLee puLIehLs
expeiIehce LhIs exucL eIIecL. The iubbei IImb sILLIhg oh Lhe LubIe, Ih pIuIh sIghL, muhuges
Lo giuIL ILseII oh Lo Lhe puLIehL`s body. He knows IL`s hoL Lheie, hoL ieuIIy, buL Ioi biIeI
momehLs IL IeeIs uuLhehLIc. Touch IL, sciuLch uh ILch oh Lhe Iuke uim, uhd he wIII
expeiIehce IL.
The phuhLom IImb syhdiome Is suipiIsIhgIy commoh Ih umpuLees. Rumuchuhdiuh
hus sLudIed Lhe phehomehoh sIhce Lhe lº80s, uhd Is Iumous Ioi hIs sLoiIes oI meh uhd
womeh who huve expeiIehced bIzuiie heuioIogIcuI evehLs.
The oiIgIhs oI Lhe phuhLom IImb syhdiome IIe deep Ih Lhe biuIh, uhd LheIi dIscoveiy
udded u hew dImehsIoh Lo Lhe ieIuLIohshIp beLweeh mIhd uhd body.
Ih oui biuIhs, u LhIh sLiIp oI LIssue cuIIed Lhe somctosensory cortex cohLuIhs u IuII mup
oI oui bodIes. ThuL heuioIogIcuI mup iepiesehLs oui IhLeihuI ¨body Imuge". NoL how you
IeeI Ih u bIkIhI, buL uII Lhe IhIoimuLIoh bioughL Ih by youi sehses uhd IhLegiuLed IhLo u
sehse oI exIsLIhg uhd peiceIvIhg Lhe woiId.
6
LILeiuIIy eveiy puiL oI youi body hus u coiiespohdIhg pIece oI heuiuI ieuI esLuLe.
Wheh someohe Louches youi uim, heive ImpuIses LiuveI IhLo Lhe biuIh uhd IIghL up Lhe
coiiespohdIhg iegIoh oh Lhe biuIh mup, whIch Is wheie you iegIsLei Lhe IeeIIhg oI Louch.
Ih umpuLees, Rumuchuhdiuh dIscoveied LhuL Lhe puiL oI Lhe body mup Ioi Lhe mIssIhg
uim wouId go deud. WILh ho IhIoimuLIoh sLieumIhg Ih Iiom Lhe how
-
mIssIhg IImb, Lhose
heuiohs weie IIsLehIhg Lo deud uIi.
The biuIh doesh`L IIke Lo Ieuve iesouices uhused. Neives Iiom heuiby iegIohs, whIch
huppeh Lo cohLioI Lhe Iuce, giew IhLo Lhe ubuhdohed spuce uhd Look IL ovei. Wheh
phuhLom IImb puLIehLs IeeI u Louch oh LheIi Iuce, Lhe heives LhuL used Lo huhdIe Lhe uim
uie sLImuIuLed uL Lhe sume LIme. ThIs phehomehoh, wheie sLIII
-
IuhcLIohIhg biuIh iegIohs
iepuipose uhused uieus, hus beeh cohnimed LIme uhd uguIh Ih umpuLees, Ih sLioke
vIcLIms, uhd Ih oLhei cuses oI LiuumuLIc biuIh Ih}uiy.
IL wush`L LhuL Iohg ugo LhuL Lhe biuIh dIdh`L chuhge, uL IeusL hoL uccoidIhg Lo uhy
heuioscIehce LexLbook. Thuhks Lo cohLiIbuLIohs Iiom Rumuchuhdiuh uhd oLheis Ih Lhe
neId, we`ve hud Lo udmIL LhuL, yes, heives cuh uhd do giow Ih uduIL humuh biuIhs, uhd Lhe
cehLuiIes-oId beIIeI Ih Lhe uhchuhgIhg biuIh IIhds ILseII oh shuky giouhd.
NoL ohIy do heives Ioim hew cohhecLIohs
(
cuIIed syncpses
)
wILh oLhei heives,
cieuLIhg Lhe IeeIIhg oI uims Ih Iuces, buL we cuh ucLuuIIy see Lhe giowLh oI biuhd hew
heuiohs Ih some puiLs oI Lhe biuIh. The biuIh, eveh Ih uduILs, Is Iui moie muIIeubIe Lhuh
we`d evei LhoughL Lhuhks Lo Lhe piocess oI ieshupIhg uhd iewIiIhg khowh us nenrcl
plcsticity.
Ih lº4º, heuioIogIsL DohuId Hebb wioLe:
When cn cxon oj cell A is necr enonçh to excite cell 8 cnJ repecteJly or persistently
tckes pcrt in jrinç it, some çrowth process or metcbolic chcnçe tckes plcce in one or
both cells snch thct A's ejjiciency, cs one oj the cells jirinç 8, is increcseJ.
7
Hebb`s iuIe, us LhIs cume Lo be, suys LhuL ¨ceIIs whIch nie LogeLhei wIie LogeLhei".
Neives Ieuih Lhiough iepeLILIoh. Neive A mIghL nie u IILLIe moie oILeh, heive ß mIghL
sLuiL IIsLehIhg u IILLIe moie cIoseIy. DuiIhg LhIs euiIy sLuge, chuhges uie uII sIghuI,
huppehIhg Ih quIckIy uhd IuyIhg dowh Lhe begIhhIhgs oI u hew cohhecLIoh. II A keeps
sIghuIIhg ß, Lheh Lhe heives sLuiL IILeiuIIy giowIhg sLiohgei IIhks, us huppehs Ih Lhe
phuhLom IImb puLIehLs.
ThIs piocess oI ieIhIoicemehL uhd giowLh, khowh us lonç
-
term potentiction, Is
IuhdumehLuI Lo uII IeuihIhg, wheLhei pIckIhg up u Iuhguuge oi IeuihIhg how Lo squuL.
Chuhges Ih heive cctivity piecede chuhges Ih heive strnctnre.
The moie you piucLIce u skIII, Lhe beLLei you become uL LhuL skIII. PiucLIce ehough uhd
Lhe skIII huidwIies ILseII IhLo youi biuIh.
IoIIowIhg oh LhIs exucL Ideu Ih hIs book Power to the People!, PuveI TsuLsouIIhe wiILes
LhuL mosL sLiehgLh
-
LiuIhIhg piogiums uie uII bodybuIIdIhg Ih dIsguIse, Iocused oh
buIIdIhg muscIe buIk iuLhei Lhuh moie pioducLIve sLiehgLh-buIIdIhg meLhods.
8
ThuL`s nhe II bodybuIIdIhg Is Lhe gouI. ßuL PuveI suys mosL peopIe wIhd up chusIhg
bIggei muscIes wheh Lhey ieuIIy wuhL Lo IIIL moie weIghL. IhsLeud oI LiuIhIhg wILh LhuL Ih
mIhd, Lhey LiuIh budIy uhd, wheh Lhe bodybuIIdIhg sLops beIhg so eIIecLIve, Lhe hexL sLep
Is Lo hop oh u sLeioId cycIe.
As MeI SIII uhd YuiI Veikhoshuhsky wioLe, IL wouId be beLLei Lo use ¨specIuIIzed
LiuIhIhg iegImes Lo ehhuhce heivous sysLem cohdILIohIhg" II Lhe gouI Is sLiehgLh. TiuIh
Lhe heivous sysLem, hoL Lhe muscIes.
IL`s eusy Lo LhIhk oI sLiehgLh us u ciude quuIILy, }usL hoIsLIhg u weIghL Iiom poIhL A Lo
poIhL ß. Ih Lhe mIddIe oI u heuvy seL oI squuLs, Lhe woid ¨skIII" doesh`L ImmedIuLeIy spiIhg
Lo mIhd. ßuL LhuL`s exucLIy whuL IL Is.
Wheh you decIde Lo move, u sLieum oI heive ImpuIses Iows ouL oI youi biuIh,
Lhiough Lhe spIhuI coid, uhd IhLo ieIevuhL muscIes, cuusIhg Lhem Lo cohLiucL. ThuL souhds
sImpIe ehough, buL motor control ― cohLioI ovei voIuhLuiy movemehL ― Is ohe oI Lhe
moie compIIcuLed IeuLs peiIoimed by Lhe mummuI biuIh.
The moLoi coiLex sILs iIghL hexL dooi Lo Lhe sehsoiy coiLex, ucLIhg us Lhe ouLbox uhd
sehdIhg Lhose movemehL sIghuIs ouL Lo youi muscIes. Wheh Lhe moLoi coiLex sehds ouL
Lhe sIghuI Lo move, uhoLhei sLiucLuie dowh by Lhe boLLom oI Lhe biuIh, Lhe ceiebeIIum,
geLs u copy. The ceiebeIIum uIso iespohds Lo sehsoiy Ieedbuck Iiom youi body ― how
youi IImbs uie movIhg, wheie Lhey uie Ih spuce ieIuLIve Lo eveiyohe eIse ― uhd woiks Lo
IIhe-Luhe Lhe sIghuIs comIhg ouL oI Lhe moLoi coiLex.
ThIs Ieedbuck Ioop Is Lhe busIs oI uhy movemehL. Eveh ucLIohs we Luke Ioi giuhLed,
sLuhdIhg up oi giubbIhg u cup oI coIIee, iequIie uh ehoimous umouhL oI oh Lhe Iy nhe
-
LuhIhg, IhvoIvIhg vIsIoh uhd kIhesLheLIc (body-uwuiehess) sehses.
You huve Lo khow wheie Lhe ob}ecL Is, uhd wheie you uie Ih ieIuLIoh Lo IL, Ih oidei Lo
giub IL uhd move IL uiouhd.
Eveiy move you muke Is u compIex buIuhce beLweeh Lhe sIghuIs Lo move ― cuIIed
centrcl motor Jrive ― uhd youi sehsoiy uwuiehess oI whuL`s ucLuuIIy huppehIhg.
IL`s eusy Lo LhIhk oI skIII us beIhg Lhe gioss movemehL Lhiough spuce ― swIhgIhg u
buL, shooLIhg u Lhiee
-
poIhLei, kIckIhg u soccei buII ― uhd IILLIe moie. A skIII Is }usL u
movemehL. Ohce you Ieuih IL, you`ve Ieuihed IL.
MeI SIII hoLed LhuL moLoi IeuihIhg doesh`L quILe woik LhuL wuy. LeuihIhg Ish`L }usL u
muLLei oI pIckIhg up u movemehL ohe LIme, Ih Lhe wuy you Ieuihed Lo iIde u bIke us u kId.
AccoidIhg Lo SIII, skIII deveIopmehL Is uh oh
-
goIhg piocess whIch ¨cohLIhues us Lhe
IhLehsILy uhd compIexILy oI IoudIhg Ihcieuses, us skIII uhdei demuhdIhg cohdILIohs Is
sIghIIIcuhLIy dIIIeiehL Iiom skIII uhdei Iess oheious cohdILIohs".
º
Eveh Lo Lhe LiuIhed eye, u buLLei`s swIhg wIII uIwuys Iook IIke u swIhg ho muLLei how
heuvy Lhe buL. As Iui us youi biuIh Is cohceihed, Lhe supeincIuI movemehL puLLeih Is }usL
Lhe begIhhIhg. DIIIeiehL puiLs oI youi moLoi
-
cohLioI sysLem IIghL up Ih dIIIeiehL wuys
wheh u movemehL Is dohe quIckIy compuied Lo sIowIy, oi heuvy compuied Lo IIghL. Speed,
iesIsLuhce, uhd iuhge oI moLIoh uie uII puiL oI LhuL skIII.
l0
A squuL wILh 60º Is IILeiuIIy u dIIIeiehL movemehL Iiom u squuL uL º5º oI youi besL
IIIL. SquuLLIhg º0 kIIos Ih youi nisL yeui oI LiuIhIhg Is dIIIeiehL Iiom l40 Ih youi secohd
yeui uhd sLIII dIIIeiehL Iiom 220 uILei eIghL yeuis. You cuh see LhIs Ioi youiseII. Loud up u
bui wILh 60º uhd do u Iew ieps wILh IL. Now Ioud Lhe bui up Lo º5º. The weIghLs jeel
dIIIeiehL, uImosL IIke dIIIeiehL movemehLs. As Iui us youi biuIh khows, Lhey uie.
ll
TechhIcuI musLeiy, eveh Ih ¨dumb" sLiehgLh movemehLs, Is cohLIhuuI piocess oI
IeuihIhg. Euch guIh Ih sLiehgLh, eveiy exLiu kIIo oh youi squuL, piesehLs u hew chuIIehge
Lo youi biuIh. You Ieuih Lhe movemehL
-
Lhiough
-
spuce, uhd you Ieuih how Lo huhdIe IL
wILh heuvy weIghLs.
PuveI`s gioove
-
gieusIhg phIIosophy expIoILs LhIs cIicuIL beLweeh biuIh uhd muscIe,
LieuLIhg sLiehgLh us u skIII Lo deveIop Lhiough piucLIce uhd iepeLILIoh. As you Ieuihed Lo
swIm uhd iIde u bIke, piucLIcIhg heuvy IIILs ― squuLs, behch piesses, uhd deudIIILs
IhcIuded ― Leuches Lhe moLoi-cohLioI Ioop how Lo IIIL heuvy.
¨NeuiuI" LiuIhIhg expIuIhs why you hevei IoigeL how Lo iIde u bIke, oi wuIk, oi uhy
moLoi skIII LhuL you Luke Ioi giuhLed. New, compIex, uhd chuIIehgIhg movemehLs
sLImuIuLe hew cohhecLIohs, IILeiuIIy wIiIhg Lhe hew skIII IhLo youi biuIh.
l2
Ih piIhcIpIe, Lhe moie piucLIce you geL wILh uh exeicIse ― hoL }usL Lhe gioss
movemehL, buL Lhe weIghL uhd LechhIcuI cohdILIohs oI LhuL weIghL ― Lhe beLLei you geL uL
IL. You wouIdh`L piucLIce Lhe vIoIIh ohce u week, oi Liy Lo Ieuih Ceimuh wILh Lwo ohe
-
houi
piucLIces. The besL vIoIIhIsLs pIuy Ioi houis euch week. Luhguuge IeuihIhg coiieIuLes wILh
LIme spehL speukIhg IL.
To geL good uL IIILIhg heuvy LhIhgs, you musL piucLIce IIILIhg heuvy LhIhgs.
Widen the Base
Ih hIs book Secrets oj Soviet Sports Trcininç, Di. MIchueI YessIs ieIuLes u sLoiy oI how
he ohce huppehed upoh Lhe RussIuh weIghLIIILIhg Leum. ThIs Ih ILseII Is hoL so uhusuuI, us
IL huppehed uL uh IhLeihuLIohuI compeLILIoh, buL whuL Lhey weie doIhg cuughL hIs eye.
lS
YessIs wuLched Lhe RussIuh huLIohuI Leum pIuyIhg u pIckup gume oI soccei Lhe duy
beIoie goIhg oh Lhe pIuLIoim. Soccei cuh be u demuhdIhg gume, uhd yeL, despILe pIuyIhg
huid, Lhe IIILeis weie, weII, mukIhg u gume oI IL, huvIhg Iuh uhd eh}oyIhg LhemseIves
wILhouL u hIhL oI sLiuIh.
Why wouId weIghLIIILeis be pIuyIhg u vIgoious gume oI soccei iIghL beIoie uh
ImpoiLuhL compeLILIoh? ShouIdh`L Lhey be iesLIhg? Ahd Ioi LhuL muLLei, why weie
weIghLIIILeis Ih shupe Lo cusuuIIy pIuy uh ueiobIcuIIy-IhcIIhed spoiL us soccei?
RussIuh couches weie bIg oh çenercl physiccl prepcrction
(
CPP
)
. CPP LiuIhIhg doesh`L
doh`L dIiecLIy Impiove Lhe spoiL, buL does Impiove woik cupucILy uhd bieuk up Lhe
mohoLohy oI IIILIhg heuvy yeui
-
iouhd. CeheiuI deveIopmehL wus especIuIIy ImpoiLuhL Ioi
youhg uLhIeLes, who heeded u Iuige buse oI cohdILIohIhg Lo LoIeiuLe IuLei specIuIIzuLIoh.
ßeIhg ¨nL" Ih u weII
-
iouhded sehse ― Ih good ehough cohdILIoh Ioi IeIsuieIy gumes oI
soccei beIoie u mu}oi weIghLIIILIhg cohLesL ― wus essehLIuI Lo RussIuh sLiehgLh
-
buIIdIhg
piucLIce.
The Leim ¨CPP" hus come Lo meuh ¨huid cuidIo" howuduys, wILh poweiIIILeis
diuggIhg sIeds uhd doIhg sLiohgmuh medIeys uIohgsIde moie LiudILIohuI sLiehgLh
woikouLs. The Ideu ieuched Lhe muIhsLieum Ih Lhe WesL Lhuhks Lo LouIe SImmohs, who`s
Iohg udvocuLed Lhe Ideu oI beIhg ¨Ih shupe Lo LiuIh". CPP meLhods ehcouiuge iecupeiuLIoh
Ih mIhd uhd body, us weII us buIIdIhg LhuL ciucIuI woik cupucILy.
IL`s huid Lo diuw u IIhe beLweeh Loo much LiuIhIhg uhd }usL beIhg ouL oI shupe Ioi
whuL you`ie doIhg. We heed Lo be Ih shupe II we wuhL Lo peiIoim uL u hIgh IeveI, uhd LhuL
Lukes moie Lhuh Lwo oi Lhiee sLiehgLh woikouLs Ih beLweeh Ioice-IeedIhgs.
ßy ¨Ih shupe", I doh`L meuh exLieme ueiobIc cohdILIohIhg Ioi uhy l0
-
mIhuLe iomp oi
l0
-
mIIe iuh, buL LhuL`s ceiLuIhIy goL someLhIhg Lo do wILh IL. ThIs Ish`L ubouL LhuL evei
-
eIusIve quuIILy oI ¨huidcoie" wILh cuLe moLIvuLIhg sIoguhs meuhL Lo show Lhe woiId whuL
uh uhciuckubIe huL you uie. You cuh suiiouhd youiseII wILh uII Lhe Liehdy muss
-
muikeLed
Iud
-
diIveh LoLems Ih Lhe woiId uhd hevei ohce geL cIose Lo Lhe Ihhei powei hecessuiy Ioi
u hosebIeed deudIIIL, oi oveiheud uxIe Ioi muxImum ieps, oi u LiIuLhIoh.
Wheh I suy ¨Ih shupe", Ighoie whuLevei piecohceIved hoLIohs you huve ubouL
ehduiuhce uLhIeLes. Ih shupe meuhs LhuL you`ie nL Ioi eveiy uspecL oI youi gouI. Ih
sLiehgLh LiuIhIhg, LhuL meuhs beIhg ubIe Lo IIIL Lhe weIghL, yes, buL IL uIso meuhs
deveIopIhg uII Lhe oLhei puiLs oI youi body
(
uhd mIhd
)
LhuL gIve you Lhe physIcuI ubIIILy Lo
be sLiohg.
¨EsLubIIshIhg u soIId IouhduLIoh oI cohsIsLehL, huid LiuIhIhg uhd sIowIy expuhdIhg IL
Is Lhe ohIy wuy Lo uchIeve u hIghei IeveI oI sLiehgLh," wioLe sLiehgLh couch ßIII SLuii. ¨IL`s
much IIke buIIdIhg Lhe buse oI u pyiumId. Ohce LhuL buse Is suIncIehLIy wIde, you cuh
eIevuLe Lhe Lop."
l4
SLuii wus wiILIhg ubouL Lhe heed Lo giuduuIIy Ihcieuse Lhe LiuIhIhg voIume Ih youi
sLiehgLh woikouLs, hecessuiy Lo buIId ¨sLiehgLh cohdILIohIhg". The voIume Ish`L Lhe ehd
Ih ILseII, buL iuLhei Lhe meuhs oI geLLIhg Ih shupe Ih oidei Lo geL sLiohgei. A hIgh woik
cupucILy uIIows you Lo huhdIe Lhe voIume you heed Lo Impiove.
WIdehIhg Lhe buse Is ubouL beinç in shcpe to lijt. ßeIhg uLhIeLIc uhd cupubIe oI
huhdIIhg whuLevei comes uL you. CeLLIhg Lhiough youi woikouLs wILhouL LuhkIhg 20
mIhuLes Ih. IL`s LhuL oId
-
schooI kIhd oI Loughhess wheie you }usL geL IL dohe. No woiiyIhg
ubouL oveiLiuIhIhg, ho woiiyIhg ubouL wheLhei youi cohdILIohIhg woik wIII kIII youi
sLiehgLh. You }usL go do Lhe LhIhg, uhd you`ie cohndehL LhuL IL`s ho bIg deuI becuuse
you`ie doIhg IL smcrt.
The moie quuIILy woik you do Ih LiuIhIhg, Lhe moie youi whoIe body ― muscIes,
heives, oiguhs, eveiyLhIhg ― expeiIehces u demuhd Lo udupL. These udupLuLIohs Iuy Lhe
buse Ioi IuLuie peuks Ih sLiehgLh. You cuh LoIeiuLe huidei LiuIhIhg, eveh us Lhe LiuIhIhg
ILseII buIIds sLiehgLh.
VoIume Is puiL oI Lhe uhswei buL hoL, by ILseII, Lhe gouI.
A IIILei LiuIhIhg wILh 50,000 pouhds euch week cuh spIIL IL ovei Lwo woikouLs Ioi
25,000 pouhds euch duy ― susLuIhubIe, buL euch oI Lhose mohsLei sessIohs Ieuves hIm u
wieck Ioi seveiuI duys. Theie`s u IImIL Lo how much you cuh do Ih u sIhgIe woikouL, uhd
eveh II you huve LIme Ioi Lwo Lo Lhiee houis oI LiuIhIhg, Iohg uhd voIume
-
heuvy woikouLs
uieh`L uIwuys IdeuI.
ßuL dIvIde LhuL ovei nve woikouLs uhd how he`s ohIy huhdIIhg l0,000 Ibs euch
sessIoh. Much shoiLei sessIohs, much eusIei oh iecoveiy Iiom duy Lo duy.
TiuIhIhg IiequehLIy IeLs you bieuk up Lhose Iohg sessIohs IhLo muhugeubIe bILes, uhd
Lhe voIume becomes u cohsequehce oI ieguIui piucLIce. WILh mohLhs uhd yeuis oI giuduuI
ImpiovemehLs, LhIs IIILei wIII be huhdIIhg Iui hIghei heL voIume ― Lohhuge pei week ―
Lhuh he evei couId Ih ohe oi Lwo sessIohs.
Moie woikouLs meuh moie oppoiLuhILIes Lo piucLIce uhdei weIghLs wILhouL Lhe
boiedom uhd exhuusLIoh oI Lhiee
-
houi woikouLs. You geL Ih shupe Lhiough sheei
iepeLILIoh uhd cohsIsLehcy.
SLiehgLh Is ubouL skIII, LeuchIhg youi biuIh how Lo huhdIe boLh u movemehL uhd u
muxImum weIghL, buL IL`s uIso ubouL buIIdIhg youi body`s cupucILIes.
Nobody Strong Trains This Way
RIghL ubouL how, Lhe usLuLe ieudei wIII huve posed uh obvIous quesLIoh: ¨Why do I
heed Lo do uII LhIs wheh so muhy oI Lhe sLiohgesL peopIe Ih Lhe woiId doh`L LiuIh LhuL
oILeh?" Why wouIdh`L you wuhL Lo do Lhe IeusL umouhL oI woik LhuL you cuh geL uwuy
wILh? DespILe uII Lhe uhecdoLuI evIdehce oI IIILeis suivIvIhg uhd LhiIvIhg oh Iiequehcy,
LhIs Is u good quesLIoh.
I cuh gIve you Lwo good uhsweis.
We`ve uIieudy coveied Lhe nisL. PiogiessIve oveiIoud uhd heuioIogIcuI udupLuLIoh LeII
us LhuL, uL IeusL Ih piIhcIpIe, Lhe moie you do, Lhe sLiohgei you cuh become. Euch woikouL
piomoLes giowLh uhd sLImuIuLes udupLuLIoh, so Lhe moie oILeh you cuh LiuIh, Lhe moie
you expeiIehce Lhose cycIes oI giowLh uhd udupLuLIoh sLiess. In principle, moie IiequehL
LiuIhIhg shouId udd up Lo moie piogiess.
ThIs uhswei woh`L suLIsIy muhy peopIe, hoL Lhe IeusL oI whIch becuuse Lheie uie so
muhy exumpIes oI peopIe geLLIhg umuzIhgIy sLiohg wILhouL uII Lhe LioubIe. Ahd, us MIIo`s
sLoiy demohsLiuLes, sLiehgLh doesh`L }usL ¨udd LogeLhei" Iiom LiuIhIhg eveiy duy. Theie
hus Lo be moie Lo IL.
You uIso doh`L huve Lo Iook Iui Lo nhd Lop sLiehgLh uLhIeLes who LiuIh 2
-
4 duys u
week. SquuLLIhg uhd behchIhg ohce u week Is commoh, uhd IeuvIhg Lhe deudIIIL Lo
IuhguIsh eveiy secohd week oi ohce u mohLh oi eveh Iess hus become u sLupIe.
Doesh`L LhIs dIspiove Lhe Ideu LhuL you heed Lo LiuIh moie Lo geL sLiohgei? II so muhy
oI IIILeis uL Lhe Lop geL Lheie by DoIhg Less, doesh`L LhuL meuh you shouId IoIIow LheIi
Ieud? Ish`L IL IIkeIy LhuL moie LiuIhIhg wouId Ieud Lo dImIhIshIhg ieLuihs by dIppIhg IhLo
youi iecoveiy? Ish`L IL Liue LhuL moie Ish`L uIwuys beLLei, piecIseIy becuuse Lhe humuh
body cuh ohIy huhdIe so much beIoie LiuIhIhg beuLs you IhLo pusLe?
To be hohesL ubouL my IhLehLIohs up IiohL, Lhe uhswei Is ho. Wheh IL comes Lo
iecoveiy, Lheie uie myLhs uhd uhcohsIdeied huII
-
LiuLhs LhuL pIuy IIke u biokeh iecoid Ih
Lhe domuIhs oI nLhess uhd humuh peiIoimuhce, uhd I LhIhk mosL oI Lhem uie hexL Lo
useIess. WhuL I huve come Lo cuII `IoIk iecoveiy`, Ih whIch youi IieshIy
-
ceiLIned peisohuI
LiuIhei speuks oI `iecoveiy` us II IL`s some ghosLIy eheigy sLoied Ih u buLLeiy heui youi
kIdheys, Is so oII Lhe muik LhuL IL`s hoL eveh wiohg.
ßud Lheoiy, oI couise, Ieuds Lo bud udvIce. Iiom IoIk iecoveiy we geL Lhe beIIeI LhuL
Lheie Is some uILImuLe IImIL Lo how much LiuIhIhg you cuh do, uhd, Ih Lhe opposILe cuse,
LhuL you uie besL seived by geLLIhg moie iesL so us Lo keep youi iecoveiy mugIc Lopped up
IIke u Iiesh Luhk oI gus.
CohsIdei Lhe popuIui sLuLemehL ¨ho ohe neeJs Lo do LhuL much LiuIhIhg". ReuIIy? How
do you khow whuL uhyohe neeJs wILh ieguids Lo uhy peiIoimuhce gouI? IL`s hoL cIeui whuL
uhyohe neeJs Lo do Ih uhy IhsLuhce, uhd we`ie besL sLuyIhg ouL oI uigumehLs ubouL
hecessILy.
The moie ciILIcuI Issue, ImpIIed by Lhe quesLIoh ubouL Lhe LiuIhIhg oI Lhe woiId
-
cIuss,
Is wheLhei oi hoL you behenL Iiom Lhe sume Lype oI sLiuLegy Lhey do. AguIh, I beIIeve Lhe
uhswei Is ho. I wIII muke u moie deLuIIed cuse Ioi LhIs IuLei oh. Ioi how IeL IL suInce Lo suy
LhuL peopIe uie hoL IdehLIcuI uhd eveh II you shuie Lhe gouI oI ¨IIIL moie weIghL" you
mIghL nhd LhuL Lheie uie beLLei wuys Lo muke LhuL huppeh. I ieuIIze LhuL doesh`L souhd
IIke much moie Lhuh u weuk ¨eveiybody`s dIIIeiehL" }usLIncuLIoh, buL Lheie Is meuL Lo LhIs
poIhL.
Ivuh Abud}Iev geLs ciedIL Ioi ¨Lhe ßuIguiIuh LiuIhIhg sysLem", buL LiuIhIhg duIIy wILh
muxImum weIghLs Is ho ßuIguiIuh IhhovuLIoh. AhgeI Spussov, ohe
-
LIme couch oI Lhe
ßuIguiIuh Leum, ohce sLuLed LhuL Ih deveIopIhg LheIi seemIhgIy iudIcuI sysLem Lhey Iooked
Lo Lhe AmeiIcuh weIghLIIILeis oI pievIous decudes.
We`ve uIieudy beeh IhLioduced Lo ßob PeopIes wILh hIs iouLIhe oI duIIy heuvy seLs,
buL PeopIes hImseII wush`L excepLIohuI Ioi hIs LIme. LIILeis IIke ßob ßedhuiskI uhd }ohh
DuvIs weie LiuIhIhg heuvy uhd oILeh, usIhg muILIpIe LiIpIes uhd sIhgIe
-
iep seLs buck Ih Lhe
lº40s, IIILIhg oh nve
-
uhd sIx
-
duy scheduIes. The sIIghLesL ieseuich wIII Luih up muhy
moie humes Iiom Lhe euiIy Lo mIddIe 20Lh CehLuiy, uhd mosL uII oI Lhem LiuIhed heuvy
uhd oILeh.
You mIghL poIhL ouL LhuL muhy
(
Lhough hoL uII
)
oI Lhese exumpIes uie OIympIc
weIghLIIILeis. The shuLch uhd Lhe cIeuh U }eik, phehomehuI LesLs oI sLiehgLh uhd
uLhIeLIcIsm LhuL Lhey uie, huve hoLIceubIe dIIIeiehces Iiom youi sLuhduid squuLs uhd
deudIIILs uhd behch piesses.
Ioi ohe LhIhg, Lhese IIILs uie IusL ― IL`s hoL Ioi hoLhIhg LhuL we cuII Lhem Lhe qnick
IIILs. As Lhe iuckus Ih youi uveiuge weIghLIIILIhg gym wIII IhIoim you, Lhese IIILs uie
diopped Iiom Lhe Lop posILIoh. No messy eccehLiIc oveiIoud uhd uII Lhe muscuIui dumuge
IL cuuses.
The quIck IIILs uie u Iui ciy Iiom Lhe LooLh
-
giILLIhg eIIoiL puL IhLo u behch piess oi u
deudIIIL, IeL uIohe Lhe muscIe
-
bIusLIhg LhuL bodybuIIdeis sweui by. Theie`s u whoIe sIew oI
psychoIogIcuI uhd physIoIogIcuI dIIIeiehces LhuL musL suieIy muke u dIIIeiehce.
ßuL huhg oh: OIympIc IIILeis uIso squuL. Ih Lhe cuse oI Abud}Iev`s IIILeis, Lhey squuL
Lhe sume wuy Lhey piucLIce Lhe IIILs ― heuvy uhd uhieusohubIy oILeh. LeohId Tuiuhehko,
Lhe RussIuh weIghLIIILei who sLIII hoIds Lhe woiId iecoid Ioi Lhe uII
-
LIme besL cIeuh U
}eik, squuLLed ovei S00kg uhd cIuImed Lo squuL sIx duys u week.
Ok, so LhuL`s ho heIp. WeII, whuL does OIympIc weIghLIIILIhg huve Lo do wILh
poweiIIILIhg oi sLiohgmuh uhywuy? They uie Lwo dIIIeiehL gouIs.
ßoiIs SheIko, Lhe couch oI Lhe RussIuh huLIohuI poweiIIILIhg Leum, seems Lo LhIhk Lhe
uhswei Lo LhuL IusL quesLIoh Is ¨quILe u IoL". SheIko`s piogiummIhg Is hoLoiIous Ioi ILs
Iocus oh voIume, iuLhei Lhuh Lhe LiudILIohuI poweiIIILIhg Iocus oh IhLehsILy. Cohe uie Lhe
seLs oI l0. Eveh seLs oI nve, Lhe bieud uhd buLLei oI AmeiIcuh sLiehgLh
-
buIIdIhg, doh`L geL
much pIuy Ih SheIko`s meLhods.
IhsLeud, SheIko Iocuses oh IoLs oI voIume ― IoLs oI piucLIce ― wILh modeiuLe
IhLehsILIes uhd Iow ieps. SeLs oI Lhiee oi Iess uie Lhe iuIe heie, uhd IhLehsILy ohIy iuieIy
cIImbs ubove 85º oI Lhe IIILei`s lRM.
l5
As SheIko`s IIILeis piogiess Ih sLiehgLh, Lhey move Lhiough u iuhkIhg scheme LhuL
quuIInes Lhem Iiom begIhheis Lo eIILes compeLIhg oh Lhe woiId sLuge. DepehdIhg oh LheIi
cIussIncuLIoh, SheIko`s uLhIeLes squuL uhywheie Iiom Lhiee Lo Leh LImes u week. The
IhLeihuLIohuIIy
-
compeLILIve MusLei oI SpoiL IIILeis LiuIh Ioui Lo nve duys u week,
someLImes wILh moihIhg uhd evehIhg sessIohs.
SheIko`s meLhodoIogy deveIoped Iiom Lhe sLudy oI sLiehgLh
-
buIIdIhg meLhods used
by Lhe weIghLIIILIhg Leums. Ih Lhe RussIuh vIew, sLiehgLh Is sLiehgLh: u weIghLIIILei`s S00
kIIo squuL Is ho Iess ImpiessIve sImpIy becuuse IL beIohgs Lo u weIghLIIILei. IucLoiIhg Ih
bodyweIghL, suppoiLIve geui, uhd squuL sLyIe ― Lhe OIympIc IIILei`s dIsLIhcLIve upiIghL,
cIose-sLuhce, IuII-depLh sLyIe ― Lhe weIghLIIILeis come ouL uheud moie oILeh Lhuh hoL.
Thuhks Lo Lhe RussIuh success oh Lhe woiId sLuge, SheIko`s Iiequehcy
-
cehLiIc uhd
voIume
-
heuvy piogiums uie cuiiehLIy uII Lhe iuge umohg poweiIIILeis compeLIhg uhdei
IPI ieguIuLIohs. As ImpiessIve us Lop poweiIIILeis uie, Lhe Imuge oI IIILeis vIiLuuIIy
mummIned Ih suppoiLIve geui seLs uh expecLuLIoh uhieusohubIe ― uhd uhdesIiubIe ― Lo
muhy. The LiuIhIhg hus beeh ud}usLed Lo pIuy Lo Lhe equIpmehL, iuLhei Lhuh buIIdIhg uh
oveiuII IouhduLIoh oI sLiehgLh.
Do you squuL Ih suILs oI LiIpIe
-
pIy cuhvus wILh biIeIs uhdei LhuL uhd khee wiups us
LhIck us youi wiIsL?
Piopuguhdu usIde, Lhe poweiIIILeis LhuL huve LiudILIohuIIy dohe Lhe besL Ih mIhImuI
geui, uL IIghLei body weIghLs, uhd uhdei sLiIcL }udgIhg huve uIwuys hud moie Ih commoh
wILh OIympIIc IIILeis Lhuh Lhe cuiiehL popuIui Imuge oI poweiIIILeis. Eveh Ih Lhe US, IL`s
hoL huid Lo nhd poweiIIILeis who LiuIh moie Lhuh oiLhodoxy wuhLs Lo uIIow. Numes IIke
ßiIuh SIdeis, MIke ßiIdges, uhd Wude Hoopei ― hImseII u iecehL SheIko cohveiL ―
ImmedIuLeIy spiIhg Lo mIhd.
SIdeis LiuIhs upwuids oI sIx duys u week wILh uh IhLImIduLIhg voIume, uhd whIIe hIs
iecoids Ieuve IILLIe doubL LhuL he`s ohe oI Lhe geheLIcuIIy gIILed, you cuh`L heIp buL wohdei
whIch cume IIisL ― Lhe voIume oi Lhe ¨gehes".
Theie`s u behenL Lo LiuIhIhg Ioi LhuL uII
-
ovei Loughhess LhuL chuiucLeiIzed Lhe IdeuI
oI ¨sLiohg peopIe". }umIe LewIs, uhgiy peisoh uhd uuLhoi oI Lhe Chuos U PuIh bIog, buis
ho hoIds uhd puIIs ho puhches Ih hIs LiuIhIhg LuIk. LewIs, ho sIouch Ih sLiehgLh, beIIeves
LhuL oveiLiuIhIhg Is u ciock uhd LhuL mosL wheeI
-
spIhhIhg gym
-
iuLs uie wusLIhg LheIi LIme
wILh Lume piogiums uhd medIocie piogiessIohs. ßesIdes squuLs, deudIIILs, uhd oveiheud
piessIhg Lheie`s IILLIe Ih hIs upLIy
-
humed Chuos U PuIh phIIosophy Lo iesembIe LiudILIohuI
piogiums. }umIe`s ohIy huid iuIes uie LIme
-
LesLed wIsdom: sLIck Lo bIg compouhd
exeicIses, uhyLhIhg LhuL hus you sLuhdIhg up wILh u bui Ih youi huhd oi oh youi buck, uhd
keep IL heuvy. He suggesLs LiuIhIhg wILh 85º oI youi besL IIILs uL Lhe mIhImum, Ioi us
muhy seLs us you cuh huhdIe wILh ohe, Lwo, oi Lhiee ieps ― us muhy us S0 ieps Ih euch
woikouL, nve Lo sIx duys u week. NoL ohe Lo be uII buik uhd ho bILe, }umIe bucks up hIs LuIk
Ih poweiIIILIhg meeLs, huvIhg LoLuIed eIILe, seveiuI LImes, Ih Lhe l8l Ib weIghL cIuss.
l6
CeLLIhg sLiohg Is hoL whuL Lhe cIIques wouId huve you LhIhk, buL heILhei Is IL
compIIcuLed.
CiILIcs wIII suy LhuL my seIecLIohs uie bIused uhd I`m ohIy pIckIhg ouL Lhose geheLIc
Iieuks who succeed whIIe IghoiIhg uII Lhe pooi IoIks who suIIei ciIppIIhg oveiLiuIhIhg.
HysLeiIu usIde, I`m hoL uwuie oI uhy suppoiL Ioi LhIs vIew. You`II heui uII Lhe hoiioi
sLoiIes, oI couise, whIch uie uIwuys uhecdoLes ubouL u IiIehd`s cousIh`s ioommuLe`s
bioLhei`s uhcIe`s dud`s soh`s phuimucIsL`s dog wuIkei who LiIed Lo squuL moie Lhuh Lhiee
duys u week uhd Lheh Lhe devII cIuImed hIs souI. PosLed Lo Lhe IhLeiheL, oI couise ― you`II
hevei meeL uhy oI Lhese peopIe Ih peisoh.
As Iui us ucLuuI veiInubIe duLu goes, Lheie`s }usL hoL much Lo diuw oh, Ioi oi uguIhsL.
Those woiiIed ovei pievuIehce oI Ih}uiy oi Lhe ¨heed" Lo LiuIh oILeh wIII huve u huid LIme
nhdIhg uhy cohcIusIve duLu Lo suppoiL LhuL vIew. IhLuILIohs oh piobubIIILy uie iouLIheIy
wiohg; wILhouL sLuLIsLIcuI IhIoimuLIoh, Lhe humuh mIhd deIuuILs Lo whuL IL khows. II whuL
you khow Is LiudILIohuI sLiehgLh LiuIhIhg, oi uh exumpIe oi Lwo oI peopIe who ¨goL huiL
uhd oveiLiuIhed" by LiyIhg Lo do Loo much, Lheh LhuL`s whuL you`II Lehd Lo beIIeve us
uhIveisuI LiuLh.
OI couise LhuL doesh`L exempL me, uhd my uigumehL Is sub}ecL Lo Lhe sume ciILIcIsm.
NumIhg oII exumpIes Iehds weIghL Lo Lhe cuse buL Is hoL ehough Lo diuw uhy LIghL
cohcIusIohs. Ih IIeu oI skeLchy oi ubsehL evIdehce Lo Lhe cohLiuiy, I`m goIhg Lo ieIy oh
oLhei souices.
ScIehLIncuIIy speukIhg, we`ie sLIII piobIhg uiouhd Ih Lhe duik. Theie uie ho
(
oi uL
IeusL hoL veiy muhy
)
expeiImehLs pubIIshed Ih weII
-
ieguided }ouihuIs LhuL cuh veiIIy Lhe
useIuIhess oI LiuIhIhg ieguIuiIy, uhd hohe whIch cuh cuLegoiIcuIIy dIspiove IL.
WILh ohe excepLIoh. Ih IuLe 200º, Lhe NoiwegIuh poweiIIILIhg Leum uIohg wILh Lhe
NoiwegIuh SchooI oI SpoiLs ScIehces cohducLed uh expeiImehL oh Lhe dIsLiIbuLIoh oI
LiuIhIhg voIume. The Iiekvehspios}ekLeL
(
"Iiequehcy Pio}ecL"
)
Look 27 poweiIIILeis uhd
spIIL Lhem IhLo Lwo gioups ovei u Lhiee
-
mohLh LiuIhIhg phuse. The nisL gioup LiuIhed
wILh uh oiLhodox piogium, IIILIhg Lhiee duys u week wILh hIgh voIume. The secohd gioup
used Lhe sume weekIy woikIoud buL spIIL ovei sIx duys.
Ih uII meusuies Lukeh, IhcIudIhg sLiehgLh Ih Lhe Lhiee poweiIIILs uhd cioss
-
secLIoh oI
Lhe LhIghs, Lhe sIx
-
duy gioup showed Lhe gieuLesL ImpiovemehLs, iesuILs whIch weie
sLuLIsLIcuIIy sIghIIIcuhL (LhuL Is, IIkeIy due Lo Lhe LiuIhIhg iuLhei Lhuh u chuhce ouLcome).
Reseuichei TiuIs RuusLud uhd Leum couch AIexuhdei KIeikeLeIg suggesL LhuL Lhese
iesuILs weie due Lo Lhe moie IiequehL bouLs oI sLiess uhd iecoveiy. AILhough Lhe umouhL
woik dohe euch week wus equuI, Lhe ucLuuI LiuIhIhg sLImuIus ― Lhe sLiess oh Lhe body
hecessuiy Lo cuuse udupLuLIoh ― wus hIghei Ih Lhe sIx
-
duy hIgh
-
Iiequehcy gioup, IeudIhg
Lo uImosL doubIe Lhe sLiehgLh guIhs Ih Lhe sume umouhL oI LIme.
The Iiequehcy Pio}ecL iemuIhs uhpubIIshed uL Lhe LIme oI LhIs wiILIhg, buL Lhe
pieIImIhuiy iesuILs suggesL LhuL, gIveh equuI voIume, spieudIhg Lhe woikIoud ovei sIx
duys ieLuihs Lhe beLLei guIhs wheh compuied Lo cohcehLiuLIhg Lhe sume voIume IhLo Lhiee
sessIohs.
l7
WhIIe Lheie`s hoL u Iuige body oI cohcIusIve scIehce Lo diuw upoh, IL`s hIhLs IIke Lhese
LhuL gIve me ieusoh Lo quesLIoh sLuhduid wIsdom. I LhIhk LhuL Lhe iesL
-
uhd
-
iecoveiy
hoLIoh Is weukei Lhuh we`ie Ied Lo beIIeve, boLh Ih scIehLInc ieseuich uhd Ih ieuI
-
IIIe
LiuIhIhg piucLIces.
Someohe, somewheie, wIII ussembIe u coIIecLIoh oI Pubmed ubsLiucLs whIch ¨piove"
you cuh`L geL iesuILs by LiuIhIhg oILeh
(
IghoiIhg LhuL LhIs Is }usL u weukei biuhd oI
specuIuLIoh
)
, buL LhuL`s hoL Lhe kIhd oI }usLIncuLIoh we shouId be uILei. Theie wIII be ho
deIIhILIve uhsweis Iiom ieseuich }ouihuIs.
The Iuck oI cohcieLe ieseuich kIcks Lhe buII buck Lo us, so we`ie IeIL wILh Lhe huLuiuI
expeiImehLs oI LiIuI uhd eiioi ― showIhg up uL Lhe gym uhd gIvIhg IL uh hohesL Liy. Ih LhIs
I`m IhcIIhed Lo ugiee wILh RIchuid Ieyhmuh:
Ij it Jiscçrees with experiment it is wronç. In thct simple stctement is the key to
science. It Joes not mcke cny Jijjerence how becntijnl yonr çness is. It Joes not mcke
cny Jijjerence how smcrt yon cre, who mcJe the çness, or whct his ncme is
-
ij it
Jiscçrees with experiment it is wronç. Thct is cll there is to it.
18
Iiom oui peispecLIve us peopIe LiyIhg Lo geL sLiohgei, we heed ohIy ohe sLuhduid: II
IL woiks, IL woiks. II LiuIhIhg moie oILeh woiks beLLei Ioi you, Lheh why wouIdh`L you do
IL? II uII Lhese peopIe doIhg IL wiohg uie ouL
-
IIILIhg you uhd sLuyIhg Ih}uiy
-
Iiee, Lheh
couId IL be LhuL Lhey`ie hoL so wiohg?
We`ve goL uh Ideu oI why IiequehL LiuIhIhg cuh woik, buL LhuL doesh`L cIuiIIy
eveiyLhIhg. Why do some peopIe geL sLiohg oh sImpIe meuL
-
uhd
-
poLuLoes LiuIhIhg? How
cuh some peopIe go huLs eveiy duy, whIIe oLheis iemuIh IhsIsLehL LhuL you heed diugs Lo
muke LhuL woik?
2
The Overtraining Myth
¨Ior every snbtle cnJ compliccteJ qnestion, there is c perjectly simple cnJ strciçhtjorwcrJ
cnswer, which is wronç."
― H.L. Mehckeh
The Least Possible
AiLhui }ohes iemuIhs ohe oI Lhe mosL poIuiIzIhg nguies Ih bodybuIIdIhg. Ah ehLIie sub
-
cuILuie deveIoped uiouhd }ohes`s uhoiLhodox HIgh IhLehsILy TiuIhIhg meLhods, us dId uh
equuIIy vocuI iuhge oI ciILIcs. Wheh dIscussIhg HIT, Lheie Is ho mIddIe giouhd.
}ohes`s hoLoiIeLy beguh Ih Lhe lº70s, uL u LIme wheh humes IIke }oe WeIdei uhd
VIhce CIiohdu weie syhohymous wILh bodybuIIdIhg. SLuis oI Lhe MuscIe ßeuch eiu IhcIude
Iiuhco CoIumbu, Duve Diupei, Lou IeiiIgho, Luiiy ScoLL, uhd Lhe muh who wouId
piucLIcuIIy become bodybuIIdIhg, AihoId Swuizeheggei.
ThIs moLIey ciew LiuIhed uccoidIhg Lo piIhcIpIes oI bIusLIhg uhd bombIhg, woikIhg u
muscIe Lo exhuusLIoh wILh seL uILei exciucIuLIhg seL, spIILLIhg up LheIi ehLIie body IhLo
muscIe gioups Lo be LiuIhed Ih LoLuI ucioss IIve oi sIx weekIy woikouLs.
AiLhui }ohes dIdh`L ugiee. To }ohes, spehdIhg sIx duys Ih Lhe gym, LiuIhIhg Lwo Lo
Lhiee houis uL u sLieLch, wus Loo much LIme wusLed oh Loo muhy useIess seLs. IL wus
IhLehsILy, hoL voIume, LhuL giew muscIe.
ExeicIse scIehce denhes IhLehsILy us u physIcuI meusuie: youi ouLpuL ieIuLIve Lo youi
muxImum cupubIIILy. Ih sLiehgLh LiuIhIhg, IhLehsILy Is gIveh us u peicehLuge oI youi ohe
-
iep muxImum (lRM).
}ohes used u moie sub}ecLIve vuIue. Ih Lhe HIT woiId, IhLehsILy Is ubouL eIIoiL, ubouL
pushIhg Lhiough puIh uhd IuLIgue. The ehdIess seLs oI bombIhg uhd bIusLIhg weie u wusLe
oI LIme. Theie wus ho eIIoiL, ho diIve, ho sLImuIus behIhd Lhe pumpIhg. WhuL
bodybuIIdeis heeded wus Iocus, Lo dIg Ih uhd muxImIze Lhe sLImuIus pIuced oh u muscIe
wILh Lhe IeusL possIbIe umouhL oI physIcuI woik.
}ohes beIIeved LhuL he`d Leused ouL Lhe myLhIcuI Ciow ßuLLoh hIddeh uwuy IhsIde
muscIe LIssue, LhuL he`d Ieuihed how Lo push IL wILh Lhe mosL dIiecL possIbIe sLImuIus.
WhuL muLLeied wus Lhe so
-
cuIIed Ihioud, LuppIhg Lhe muscIe`s momehLuiy muxImum
ubIIILy, whIch we`d khow Loduy us ¨LiuIhIhg Lo IuIIuie". VoIume wus u dIsLiucLIoh,
uhhecessuiy uhd eveh huimIuI us IL depIeLed Lhe eheigIes heeded Lo iecovei uhd giow.
The HIT schooI giew ouL oI Lhese Lwo muxIms: muxImum eIIoiL puL IhLo mIhImuI
woik. Ehdoised by bodybuIIdeis Iiom }ohes`s pioLege MIke MehLzei Lo sIx
-
LIme Mi.
OIympIu DoiIuh YuLes, who used u vuiIuLIoh oI MehLzei`s Heuvy DuLy sysLem Lo biIhg
home hIs Suhdows, IL seems Lheie musL be someLhIhg Lo Lhe mIhImuIIsL uppiouch.
As I`m usIhg Lhe Leim heie, mIhImuIIsm Is Lhe beIIeI LhuL woikouLs mnst be LIme
-
eIncIehL, LhuL ohe seL Is us good us oi beLLei Lhuh Lhiee oi moie seLs, uhd LhuL ¨iecoveiy"
― u vugue Leim II Lheie evei wus ohe ― cuh ohIy be muxImIzed wILh umpIe iesL beLweeh
woikouLs. MIhImuIIsm Is Lhe beIIeI LhuL Iess Is clwcys beLLei Lhuh moie.
Eveh }ohes`s mosL bILLei oppohehLs cohcede ― II giudgIhgIy ― LhuL Lhe giuII
cuimudgeoh iuIsed poIhLs woiLhy oI cohsIdeiuLIoh. }ohes`s cehLiuI poIhL wus LhuL peopIe
dIdh`L LiuIh huid ehough. CoIhg Lhiough Lhe moLIohs Ioi Lwo houi woikouLs, pumpIhg
uwuy wILh seL uILei seL, piobubIy Ish`L Lhe mosL pioducLIve use oI LIme. Theie hus Lo be
some kIhd oI push behIhd youi LiuIhIhg.
Muhy oI AiLhui }ohes`s LiuIhIhg iecommehduLIohs uieh`L so bud, vIewed Ih hIhdsIghL.
}ohes piomoLed LiuIhIhg u muscIe 2
-
S LImes u week, uhd despILe Lhe ¨ohe seL Lo IuIIuie"
peicepLIoh, muscIe gioups weie LiuIhed wILh moie Lhuh ohe exeicIse pei sessIoh. Some oI
Lhe euiIy HIT woikouLs uie uImosL voIume
-
heuvy
(
uL IeusL compuied Lo whuL wouId come
IuLei
)
. }ohes`s occusIohuIIy obsessIve Iocus oh muchIhe LiuIhIhg hoLwILhsLuhdIhg, Lhese
weie hoL bud woikouLs.
As u coie seL oI piIhcIpIes, ¨LiuIh huid uhd eIncIehLIy whIIe IocusIhg oh IIILIhg
heuvIei weIghL" Is u messuge huid Lo uigue wILh. UhIoiLuhuLeIy, Lhose ieusohubIe Ideus
weieh`L Lhe ehd oI Lhe mIhImuIIsL Liehd.
The HuidguIhei phIIosophy whIch giew ouL oI HIT Look Lhe ¨biIeI uhd IhLehse" Ideu
uhd iuh wILh IL. WhIIe eveh }ohes uIIowed Ioi u ieusohubIe Iiequehcy oI woikouLs, Lhe
mIhImuIIsL hoLIoh LhuL we musL uspIie Ioi Iess evehLuuIIy oveiLook Lhe moie sehsIbIe
vIew.
A huidguIhei Is Lhe pioLoLypIcuI skIhhy kId LhuL cuh`L guIh weIghL. HuidguIheis uie uL
u geheLIc dIsudvuhLuge, us Lhey doh`L iespohd Lo LiuIhIhg ¨hoimuIIy", so Lhey huve Lo do
even less woik Ioi uhy hope oI u sLiohg, weII-muscIed physIque.
HIT`s mIhImuIIsL Iegucy iemuIhs wILh us Loduy, iespohsIbIe Ih puiL Ioi Lhe popuIui
gym
-
beIIeI LhuL LhuL Iess Is uIwuys beLLei. You LiuIh wILh biIeI, IhLehse woikouLs, uhd
IoIIow up wILh IoLs oI iesL. ThuL`s }usL how IL`s dohe. AhyLhIhg moie Is oveiLiuIhIhg.
WheLhei we`ie LuIkIhg HIT oi bIusLIhg uhd bombIhg, we`ie sLIII Ih Lhe woiId oI
bodybuIIdIhg. We`ie sLIII LuIkIhg ubouL Lhe besL wuy Lo LiuIh mnscles, wheLhei LhuL`s IoLs oI
voIume uhd IoLs oI woikouLs, oi u huhdIuI oI seLs uL hose
-
bIeed IhLehsILy wILh pIehLy oI
iesL LIme.
IL`s uII ubouL muscIes, hoL sLiehgLh.
CuiiehL bIoIogIcuI khowIedge Is vusLIy Impioved ovei Lhe uhdeisLuhdIhg oI Lhe lº60s
uhd 70s. We khow moie ubouL muscIe giowLh uhd ubouL iecoveiy uhd oveiLiuIhIhg Lhuh
we dId wheh mIhImuIIsm IIisL Look shupe.
YeL sLiehgLh LiuIhIhg iemuIhs Ih u vIiLuuI duik uge wheh IL comes Lo uhdeisLuhdIhg
whuL huppehs uhd why.
We cuh do beLLei Lhuh LhuL.
Dealing With Stress
Eveiy LIme we buLL heuds wILh Lhe uhIiIehdIy woiId, we cuII IL sLiess. Ih eveiyduy
Iuhguuge, ¨sLiess" meuhs psychoIogIcuI piessuie. ßoss bieuLhIhg dowh youi heck. EhdIess
LiuInc oh youi moihIhg commuLe. To be sLiessed ouL Is Lo be uhxIous, wouhd up, heivous.
ThIs deIIhILIoh Ish`L Loo Iui oII Lhe muik.
SLiess hus u specInc meuhIhg: Lhe bIoIogIcuI iespohse Lo u LhieuL ehcouhLeied by u
IIvIhg beIhg. SLiess Is youi body`s ieucLIoh Lo u LhieuL.
The LhieuL ILseII Is u stressor. SLiessois cuh be physIcuI: u LhIid
-
degiee buih, u deep
cuL Ih youi uim, u puhch Ih Lhe LhiouL. SLiessois cuh be psychoIogIcuI, us wILh Lhe
demuhdIhg boss oi moihIhg giIdIock.
ßeIoie Lhe euiIy 20Lh cehLuiy, IL wus ussumed LhuL IIvIhg oiguhIsms iespohded Lo
chuIIehges wILh u vuiIeLy oI dIIIeiehL iespohses. HeuL wouId cieuLe u dIIIeiehL ieucLIoh
Lhuh coId, IhIecLIoh dIIIeiehL Iiom u hummei Lo Lhe heud.
Ih Lhe lºS0s, expeiImehLs peiIoimed by Huhs SeIye Luihed LhuL Ideu oh ILs heud.
SeIye Iouhd LhuL, ieguidIess oI Lhe LhieuL, iuLs demohsLiuLed Lhe exucL sume seL oI
bIoIogIcuI ieucLIohs. HoL oi coId, Iu oi hummei
-
bIow, Lhe sume seL oI heuioIogIcuI uhd
hoimohuI sIghuIs ― coIIecLIveIy cuIIed Lhe nenroenJocrine stress
-
response ― weie
ucLIvuLed uhy LIme Lhe iuLs Iuced u chuIIehge.
A uhIveisuI sLiess
-
iespohse meuhs LhuL Lhe sLiess sympLoms uieh`L cohLioIIed IocuIIy.
The ehLIie oiguhIsm iespohds Lo chuIIehges us u whoIe.
We how khow LhuL Lhe sLiess
-
iespohse oiIgIhuLes Ih Lhe biuIh, Ih iegIohs LhuL we cuII
Lhe sympcthetic nervons system. Whehevei Lhe iuLs Iuced u sLiess, wheLhei u IiIghL oi u
Iuck oI Iood, Lhe sympuLheLIc heives wouId ucLIvuLe uhd Lhe sume seL oI sympLoms wouId
uppeui.
SeIye deveIoped hIs CeheiuI AdupLuLIoh Syhdiome
(
CAS
)
modeI uccoidIhg Lo Lhese
nhdIhgs. The oiguhIsm wouId nisL become uwuie oI u LhieuL, cuusIhg u sLuLe oI uIuim uhd
ucLIvuLIoh oI Lhe sympuLheLIc heivous sysLem. Now uwuie uhd uIeiL, Lhe oiguhIsm woiks
Lo cope uhd iesIsL Lhe sLiessoi.
II LhIhgs go weII, Lhe oiguhIsm nghLs oII whuLevei`s uIIIhg IL uhd LhIhgs go buck Lo
hoimuI. II hoL, Lhe oiguhIsm ehLeis Lhe LhIid sLuge, compIeLe exhuusLIoh. HuvIhg IuIIed Lo
cope wILh oi geL iId oI Lhe LhieuL, Lhe oiguhIsm`s eheigy ieseives uie depIeLed uhd IL geLs
sIck (oi dIes).
SeIye`s CAS modeI cuh be Iouhd Ih vIiLuuIIy uII muIhsLieum Ideus oh exeicIsIhg.
WoikouLs uie sLiessIuI, dumugIhg muscIes uhd cohhecLIve LIssues, ucLIvuLIhg Lhe heuiL uhd
Iuhgs uhd Lhe oiguhs oI geheiuI housekeepIhg. OI couise youi body wouId LieuL physIcuI
ucLIvILy us u LhieuL.
TiuIh huid, Lheh iesL uhd iecovei.
As SeIye`s modeI piedIcLs, youi ehLIie body mobIIIzes Lo Iehd oII Lhe chuIIehge.
SympuLheLIc heives diIve up IeveIs oI sLiess hoimohes ― cuLechoIumIhes uhd
gIucocoiLIcoIds ― IeuvIhg you piepuied Ioi Lhe LhieuL. WILh Lhe LhieuL iemoved, sLiess
hoimohes uhd umped
-
up heuiuI ucLIvILy ieLuih Lo buseIIhe whIIe uhy mop
-
up opeiuLIohs
― iepuIis oI dumuged LIssues, Ioi exumpIe ― go oh ubouL LheIi busIhess.
ExeicIse scIehLIsLs udopLed Lhe CAS modeI, uddIhg ohe key IeuLuie LhuL iemuIhs wILh
us. RepuIi piocesses cuuse uh ¨ovei
-
udupLuLIoh" uILei u woikouL sessIoh, uhd IL`s LhIs
oveishooL LhuL mukes us bIggei uhd sLiohgei uhd IusLei.
ßeLLei khowh us snpercompensction, LhIs iecoveiy piocess Is u muLLei oI iesLoiIhg uII
Lhe bIomoIecuIes LhuL we depIeLed duiIhg exeicIse. ßuL youi body Is smuiL, so IL udds u
IILLIe bIL oh Lop Lo ehsuie LhuL you`ie beLLei piepuied Ioi Lhe hexL LIme.
Theie`s u cuLch, Lhough. TiuIh uguIh Loo sooh, uhd you dIp buck IhLo Lhe sLoies beIoie
Lhey`ie IuIIy iepIuced. TiuIh Loo IuLe uhd Lhe suipIus ― youi sLiehgLh uhd sIze guIhs ― wIII
huve beeh soId oII Lo puy Ioi Lhe IIvei`s hew cui.
SupeicompehsuLIoh Is uII ubouL LImIhg. TiuIhIhg eveiy nve duys, oi seveh duys, oi ho
moie Lhuh ohce eveiy l0 duys, uII oI Lhose iuIes come Iiom Lhe piIhcIpIe oI
supeicompehsuLIoh. II you LiuIh Loo oILeh, you`II evehLuuIIy diuIh youi ¨iecoveiy suppIy"
uhd exhuusL youiseII }usL IIke SeIye`s iuLs.
The supeicompehsuLIoh modeI domIhuLes Lhe wuy we LhIhk ubouL exeicIse. TiuIh
huid, Lheh Luke LIme oII Lo iecupeiuLe. You giow ouLsIde Lhe gym, hoL Ih IL.
SupeicompehsuLIoh Lheoiy LiIes Lo summuiIze u iuhge oI compIex piocesses ― oI
whIch iecoveied muscIes uie ohIy ohe vuiIubIe ― wILh ohe sIhgIe IhdIcuLoi. Cuh you ieuIIy
ieduce youi body`s ¨iecoveiedhess" Lo u sIhgIe quesLIoh oI wheLhei you uie oi uieh`L
iecoveied?
SeIye LhoughL LhuL IIvIhg oiguhIsms wouId depIeLe LheIi ieseives oI sLiess hoimohes
II Lhe sLiess
-
iespohse cohLIhued IhdenhILeIy. The oiguhs pioducIhg cuLechoIumIhes uhd
gIucocoiLIcoIds wouId ¨buih ouL", IeuvIhg Lhe pooi iuLs (oi bodybuIIdeis) deIehseIess.
As IL Luihs ouL, SeIye wush`L quILe coiiecL. To see why, we huve Lo Luke u biIeI deLoui.
All The Little Pieces
Is dIeL 20º oi 80º oI youi iesuILs? II you couId ohIy do ohe exeicIse, whuL wouId IL
be? You`ve uImosL ceiLuIhIy hud Lhese quesLIohs come up wheh LuIkIhg shop. ßuL whuL
does IL meuh LhuL dIeL Is 80º oI youi iesuILs? How do you expiess LhuL Ih ieuI
-
woiId
Leims? WhuL does IL meuh Lo suy Lheie`s u ¨besL" exeicIse? How wouId you begIh Lo
meusuie LhuL?
Ih ieuI Leims, you cuh`L. Those quesLIohs doh`L muke sehse. You`d LhIhk you wouId be
ubIe Lo gIve u sImpIe uhswei Lo u sImpIe quesLIoh, buL IL Ish`L IIke LhuL.
Youi bIoIogy cIusses mIghL gIve you Lhe ImpiessIoh LhuL IIvIhg bodIes uie IIke u
squIshy veisIoh oI Mi. PoLuLo Heud. Add u heivous sysLem uhd u cIicuIuLoiy sysLem uhd u
skeIeLuI sysLem LogeLhei uhd Lhe iesuIL Is u IuhcLIohIhg humuh beIhg. }usL puL Lhe pIeces
uhd you geL u IIvIhg oiguhIsm.
We expecL Lhe woiId Lo udd up IIke uh uiILhmeLIc equuLIoh. The LIhIesL puiLs udd
LogeLhei IIke pIeces Ih u }Igsuw puzzIe uhd uIwuys gIve you Lhe sume piedeLeimIhed iesuIL.
IIhdIhg Lhe uhswei Is sImpIy u muLLei oI uhdeisLuhdIhg uII Lhe IILLIe pIeces.
II you`ve evei IIved Ih u huiiIcuhe zohe duiIhg Lhe wuim mohLhs, you`II be IumIIIui
wILh Lhe whIiIIhg voiLex shupe oI u cycIohe. ßeLweeh }uhe uhd Novembei eveiy yeui, Lhe
whoIe eusL cousL oI Lhe UhILed SLuLes keeps u heivous eye ouL Lowuid Lhe ALIuhLIc.
HuiiIcuhes begIh us humbIe LhuhdeisLoims oII Lhe cousL oI Cupe Veide Ih AIiIcu. As
Lhey muke LheIi wuy ucioss Lhe wuim oceuhs, someLhIhg huppehs Lo Lhe cIouds. IueIed by
Lhe heuL oI wuim seus, wIhd speeds pIck up, piessuie diops, uhd beIoie you khow IL,
you`ve goL u spIhhIhg deuLh-cIoud Ih Lhe IumIIIui shupe.
WhuL Is u huiiIcuhe exucLIy? You khow IL wheh you see IL, Lo be suie, buL whuL Is IL?
The sImpIe uhswei, whIch uppIIes Lo uhy cIoud, Is ¨wuLei". Zoom Ih dowh Lo Lhe LIhIesL
IeveI uhd u huiiIcuhe Ish`L uhyLhIhg buL oidIhuiy wuLei diopIeLs, mude up oI oidIhuiy H2O
moIecuIes. IL`s Lhe sume sLuII you diIhk uhd buLhe Ih, yeL I cuh`L iecuII u LIme LhuL u gIuss
oI wuLei khocked ovei u cILy. Theie`s someLhIhg Jijjerent ubouL Lhe huiiIcuhe.
Tuke u iug oh youi Iooi uhd Iook uL IL up cIose. Use u mughIIyIhg gIuss Ioi exLiu
eIIecL. Rugs uie woveh ouL oI huhdieds uhd Lhousuhds oI Lhieuds. Up cIose, you cuh see
Lhose sLiuhds ciIss
-
ciossed IhLo Lhe iepeuLIhg puLLeih LhuL mukes up Lhe whoIe ob}ecL we
cuII ¨iug". How much does uhy ohe oI Lhose Lhieuds udd Lo Lhe ¨iug" ob}ecL? l0º? 50º?
WouId IL evei occui Lo you Lo usk LhuL quesLIoh Ih Lhe IIisL pIuce?
PiobubIy hoL. The iug Ioims ouL oI uII Lhe Lhieuds woveh IhLo u puLLeih. You couId
Luke ouL ohe, oi Lwo, oi Leh Lhieuds uhd hoL uIIecL Lhe LhIhg we cuII ¨iug". You wouIdh`L
usk ubouL Lhe ieIuLIohshIp beLweeh Lhieud uhd iug }usL us you wouIdh`L LhIhk ubouL u
huiiIcuhe by uskIhg ubouL Lhe wuLei diopIeLs.
Ovei Lhe IusL Iew decudes, scIehce hus sIowIy come uiouhd Lo Lhe uhdeisLuhdIhg LhuL
bIoIogy Is moie IIke u huiiIcuhe Lhuh VIcLoiIuh cIockwoik. IL doesh`L muke uhy sehse Lo
usk wheLhei uhy wuLei diopIeL Is l0º oi 60º oI Lhe whoIe sLoim. ReducLIohIsm, Lhe poIhL
oI vIew LhuL suys we cuh uhdeisLuhd u LhIhg by bieukIhg IL dowh IhLo Lhe LIhIesL pIeces, Is
giuduuIIy beIhg iepIuced by Lhe scIehce oI compIexILy.
The huiiIcuhe Is whuL we`d cuII uh emeigehL piopeiLy oI Lhe wuLei diopIeLs
(
oi wuLei
moIecuIes, II you zoom Ih eveh IuiLhei
)
. The diopIeLs uie }usL pIuIh oId wuLei diopIeLs, ho
dIIIeiehL Iiom Lhe cohdehsuLIoh oh u coId diIhk Ih Lhe summei. IL`s ohIy wheh kIcked up
IhLo u specIIIc pcttern LhuL we geL Lhe ob}ecL we cuII ¨u huiiIcuhe".
The puLLeih Is whuL muLLeis. A huiiIcuhe peisIsLs despILe Lhe Luihovei oI Liemehdous
umouhLs oI wuLei, whIch IL puIIs Ih Iiom wuim seus uhd dumps ouL us iuIh. II you Iook uL
Lhe huiiIcuhe us u IoL oI wuLei diopIeLs, you Ieuve ouL someLhIhg veiy ImpoiLuhL.
IhdIvIduuI diopIeLs doh`L }usL udd up Lo u cycIohe Lhe wuy geuis uhd spiIhgs udd up
IhLo u wuLch. IL`s Lhe ieIuLIohshIp beLweeh Lhe wuLei moIecuIes, hoL }usL huhdieds oi
Lhousuhds buL mIIIIohs upoh mIIIIohs, LhuL muLLeis. Wheh Lhey`ie uiiuhged Ih Lhe iIghL
wuy, you geL u huiiIcuhe.
ThIhk puLLeihs, hoL pIeces.
Youi body cuh be cohsIdeied Ih much Lhe sume sehse. WhuL`s mosL ImpoiLuhL Lo IIve:
Lhe heuiL, Lhe biuIh, oi Lhe kIdheys? The coiiecL uhswei Is ¨uII oI Lhem"
(
oi, moie
cohIusIhgIy, ¨hohe oI Lhem"
)
. You cuh`L IIve wILhouL uhy oI Lhose oiguhs; hohe oI Lhem Is
¨mosL" oi ¨IeusL" ImpoiLuhL.
SImpIe cuuse
-
uhd
-
eIIecL LhIhkIhg hus ho pIuce Ih Lhe sLudy IIvIhg beIhgs. Cuuses uhd
eIIecLs smeui ouL ovei heLwoiks wheie euch pIece eIIecLs, uhd Is eIIecLed by, Lehs,
huhdieds, oi Lhousuhds oI oLhei pIeces. The puLLeihs LhuL deIIhe oui bodIes uie complex.
CompIexILy Is u chuIIehgIhg cohcepL, uhd eveh Lhe scIehLInc commuhILy Is sLIII
comIhg Lo Leims wILh IL, so doh`L beuL youiseII up II beIIs uieh`L iIhgIhg iIghL how. The
ImpoiLuhL LhIhg Lo iemembei Is LhuL IhdIvIduuI pIeces oI compIex sysLems uieh`L Lhe bIg
deuI.
ThIhk bIg pIcLuie. WhuL muLLeis Is Lhe puLLeih, hoL Lhe IILLIe puiLs LhuL muke IL up.
Rugs wIII suivIve chIIdieh puIIIhg ouL some oI LheIi Lhieuds. A huiiIcuhe wIII ubsoib uhd
diop muhy Lohs oI wuLei uhd we sLIII IdehLIIy IL us Lhe sume sLoim.
Is youi dIeL 80º oI youi iesuILs? Aie squuLs beLLei Lhuh deudIIILs? Does coiLIsoI euL up
youi huid
-
woh muscIe oi Ieud Lo u Iubby guL? The ohIy coiiecL iespohse Lo quesLIohs IIke
LhIs Is Lo uhusk Lhem: IoigeL LhIs IIhe oI LhIhkIhg, us IL mukes ho sehse.
SquuLs oi deudIIILs? Yes. Does Lhe behch piess LiuIh chesL oi shouIdeis? Yes. WhuL`s
moie ImpoiLuhL, dIeL oi LiuIhIhg? Yes.
CompIex sysLems huve some IhLeiesLIhg piopeiLIes. TheIi puLLeihs uie IhheiehLIy
uhsLubIe, IhLiIhsIcuIIy vuiIubIe, huvIhg ho eusIIy IdehLIned chuIhs oI cuuses uhd eIIecLs us
we wouId expecL Ih u IucLoiy. DespILe uII LhIs voIuLIIILy uhd uhceiLuIhLy, Lhese puLLeihs cuh
iemuIh sLubIe ovei Iohg peiIods oI LIme uhd uie iesIIIehL Ih Lhe Iuce oI uII kIhds oI
peiLuibuLIohs.
lº
These uie uII IeuLuies LhuL huve obvIous ImpIIcuLIohs Ioi how we LiuIh, IeL uIohe how
we euL uhd IIve oui IIves. UhIoiLuhuLeIy iecieuLIohuI exeicIseis, bodybuIIdeis, uhd IeL`s
Iuce IL, mosL sLiehgLh U cohdILIohIhg expeiLs uhd uLhIeLes, Iove Lo geL huhg up oh deLuIIs.
We sLIII LhIhk oI Lhe body us u coIIecLIoh oI IIheui sysLems LhuL we cuh Lug oh uhd piy
upuiL. Eveiy LIme someohe usks whuL`s most ImpoiLuhL oi woiiIes ubouL wheLhei u
hoimohe Is opLImuIIy sLImuIuLed, you`ie seeIhg ieducLIohIsL LhIhkIhg Ih ucLIoh.
Whehevei LhuL comes up, }usL iemembei: ßIoIogy Is NoL LIke ThuL.
We huve Lo geL ovei Lhe Mi. PoLuLo Heud bIoIogy. You cuh ho Iohgei cohsIdei muscIes
us deud pIeces oI meuL LhuL ieceIve oideis Iiom Lhe biuIh uhd huve ho oLhei cohLucL wILh
Lhe iesL oI youi body. MuscIes
-
IIke gIuhds, heuiL, Iuhgs, biuIh uhd eveiyLhIhg eIse
-
uie
eIemehLs Ih uh oh-goIhg sLoim oI bIochemIcuI ucLIvILy.
Points of Equilibrium
Wheh u huiiIcuhe geLs ovei Iuhd uhd Ioses Lhe wuimLh oI Lhe seu, IL nzzIes ouL. WILh
ho eheigy, Lhe ohce
-
oiguhIzed puLLeih decuys uhd pieLLy sooh Lhe dwIhdIIhg voiLex Ish`L
much moie Lhuh u IiohL oI iuIh cIouds.
LIvIhg oiguhIsms huve Lhe udvuhLuge heie: Lhey wIII Luke sLeps Lo keep LheIi puLLeihs
IhLucL wheh Lhe ehvIiohmehL chuIIehges Lhem. The woid Ioi LhIs Is homeostcsis. II you`ie
hoL IumIIIui wILh Lhe Leim, heie`s MeiiIum-WebsLei`s deIIhILIoh:
A relctively stcble stcte oj eqnilibrinm or c tenJency towcrJ snch c stcte between the
Jijjerent bnt interJepenJent elements or çronps oj elements oj cn orçcnism,
popnlction, or çronp.
AII IIvIhg LhIhgs sLiIve Lo ieuch uh ugieemehL wILh LheIi suiiouhdIhgs, u Lehdehcy
Lowuid Lhe equIIIbiIum sLuLe us Lhe dIcLIohuiy suys.
SIhce sLubIIILy Is u iequIiemehL Ioi IIIe, IIvIhg oiguhIsms deveIoped muhy wuys oI
guuiuhLeeIhg Lhey sLuy LhuL wuy. MummuIs, IhcIudIhg humuhs, come wILh seiIousIy
ImpiessIve equIpmehL Ioi LhIs puipose. NeuiIy uhy vuIue you cuh hume, Iiom youi heuiL
iuLe, bIood piessuie, bieuLhIhg, eye
-
bIIhks, pupII dIIuLIoh, dIgesLIoh, uhd Loe
-
huII giowLh,
hus some kIhd oI oveisIghL Lo keep IL Ih IIhe wILh Lhe body`s specIIIcuLIohs.
AII oI Lhese IIIe piocesses huve uh IdeuI vuIue, cuIIed u set point, uhd u whoIe mess oI
ieguIuLoiy Ieedbuck Ioops woik Lo keep bodIIy IuhcLIohs moie oi Iess uL LhuL IdeuI poIhL.
LIke u LheimosLuL, us sooh us Lhe humbei IuIIs oII Lhe LuigeL, Lhe Ieedbuck Ioop kIcks Ih
uhd hudges IL buck Ih pIuce.
WhuL Is opLImuI Ioi u bIoIogIcuI IuhcLIoh? Cuh we huve u bIood piessuie, u heuiL iuLe,
oi Loe
-
huII giowLh LhuL Is opLImuI ieguidIess oI Lhe cIicumsLuhces? NoL IIkeIy. SeL poIhLs
uie moie IIke seL rcnçes, wILh muILIpIe IdeuI poIhLs depehdIhg oh whuL`s huppehIhg wILh
eveiyLhIhg eIse. IdeuI whIIe sLuiIhg uL youi cubIcIe`s wuII Is dIIIeiehL Iiom IdeuI whIIe
you`ie usIeep oi spiIhLIhg uL Lop speed.
Moie uhd moie ieseuich ieveuIs LhuL bIoIogIcuI sLubIIILy, whIch we`ie IhcIIhed Lo
LhIhk oI us specInc, huid humbeis, Ish`L ieuIIy uII LhuL sLubIe. ReguIuLIoh oI IIIe
-
piocesses
IhvoIves huge umouhLs oI commuhIcuLIoh beLweeh oiguhs uhd LIssues. Youi body Is u
vIbiuhL ecosysLem, u web oI IhLeiIockIhg heLwoiks, wheie euch bIoIogIcuI IuhcLIoh ieIIes
oh Lhe ucLIvILy oI eveiyLhIhg eIse. Ahy sIhgIe IIIe piocess, Iiom u sIhgIe ceII uhd oh up Lhe
scuIe oI oiguhIzuLIoh, iesuILs Iiom dozehs, huhdieds oi eveh Lhousuhds oI sIghuIs
woikIhg Lo cieuLe Lhe uppeuiuhce oI sLubIIILy.
ßiuce McEweh, ehdociIhoIogIsL uhd sLiess ieseuichei uL RockeIeIIei UhIveisILy,
suggesLs LhuL LhIs chuoLIc sysLem
-
wIde piocess oI equIIIbiIum
-
seekIhg ― cuIIed cllostcsis
― desciIbes IIvIhg beIhgs moie uccuiuLeIy uhd compIeLeIy Lhuh homeosLusIs.
20
WhuL II Lhe huiiIcuhe, ohce ovei diy Iuhd uhd iIskIhg ImmIhehL decuy IhLo iuIh
showeis, couId IhLeivehe by chuhgIhg ILs wIhd speeds, cohseivIhg Lhe eheigy IL uIieudy
hus, uhd LukIhg u dozeh oLhei sLeps Lo move buck ouL Lo Lhe oceuh?
AccoidIhg Lo Lhe uIIosLuLIc modeI, bIoIogy Is IhheiehLIy hoIsy uhd Iuzzy, uhd LhIs
IhsLubIIILy Is ucLuuIIy u IeuLuie oI Lhe sysLem. LIvIhg bodIes cuh ieucL Ih wuys LhuL u dumb
sLoim cuh`L, uhd LhIs cohsIdeiubIe udupLubIIILy Is possIbIe piecIseIy becuuse compIex
sysLems uieh`L Iocked IhLo oideiIy muchIhe
-
IIke piocesses. AIIosLusIs Is stcbility thronçh
chcnçe, Lhe IIexIbIIILy LhuL IIvIhg oiguhIsms heed Lo suivIve.
The biuIh Is IooseIy Ih chuige oI LhIs hIghLmuiIsh buieuuciucy, uILhough IL IshDIL
exucLIy u poIhLy
-
huIied mIcio
-
muhugei. The biuIh woiks IIke Lhe guy oh TV who spIhs Lhe
dIhhei pIuLes oh Lop oI doweIs. Ohce Lhey`ie uII spIhhIhg, IL`s uII u muLLei oI nhe
-
LuhIhg
uhd ud}usLIhg Lo keep Lhe ucL goIhg.
IhsLeud oI spIhhIhg pIuLes, youi biuIh }uggIes heuiL iuLe, bIood piessuie, hoimohe
IeveIs, LempeiuLuie, uhd ubouL Leh LiIIIIoh oLhei LhIhgs uL ohce. IL`s weII
-
equIpped Ioi LhIs
}ob uhd does IL beuuLIIuIIy (mosL oI Lhe LIme).
AII oI LhIs meuhs we heed Lo huve u huid Iook uL oui oIdei Ideus oh sLiess. Huhs SeIye
beIIeved LhuL chiohIcuIIy
-
sLiessed ciILLeis weie pushed uwuy Iiom LheIi ¨seL poIhL" oI
heuILh wheh ciILIcuI LIssues uhd gIuhds weie exhuusLed. WhuL SeIye couIdh`L khow uL Lhe
LIme Is LhuL Lhe sLiess
-
iespohse IhvoIves moie Lhuh u sImpIe eIevuLIoh oI sLiess
hoimohes.
Wheh u cui uImosL hILs you oh Lhe wuy home, oi you huve Lo iuh Iiom u IIoh, youi
whoIe sysLem geLs Lhiowh ouL oI buIuhce uhd Lheh woiks Lo biIhg you buck IhLo
equIIIbiIum. The heivous sysLem seLs oII u cuscude oI chuhges, sLuiLIhg wILh u shup Lo
uLLehLIoh, }ILLeiy heives, uhd Ihcieused heuiL iuLe LhuL we cuII Lhe udiehuIIhe iush.
¨AdiehuIIhe iush" Is decepLIve woidIhg. Wheie SeIye vIewed Lhe ¨uIeiL" IeeIIhg us Lhe
pioducL oI sympuLheLIc heives uhd udiehuI hoimohes, uIIosLusIs ImpIIes LhuL youi ehLIie
body shIILs IhLo u dIIIeiehL mode. Wheh u heckIei Lhiows u beei boLLIe uL Lhe sLuge, Lhe
guy buIuhcIhg Lhe spIhhIhg pIuLes hus Lo ieucL II he doesh`L wuhL hIs ucL Lo ehd. He`s goL
Lo cohcehLiuLe uhd sLuy moie uIeiL, ieudy Lo move.
WhIIe Ih sLiess
-
mode, oiguhs uhd LIssues behuve dIIIeiehLIy. Ioi u biIeI peiIod oI
LIme, Iohg ehough Lo dodge u bud diIvei oi geL uwuy Iiom u IIoh, LhIs Is nhe. ßuL you
uieh`L meuhL Lo spehd youi IIIe Ih LhuL cohdILIoh.
The uIIosLuLIc modeI oI sLiess suggesLs LhuL sLiess
-
Ihduced IIIhess Ish`L u iesuIL oI
depIeLIhg oi exhuusLIhg uhy puiLIcuIui gIuhds oi hoimohes oi whuL huve you, buL iuLhei
Lhe uhIhLehded cohsequehce oI uh overcctive copIhg sLiuLegy. SLiess
-
mode Is hoL u
heuILhy pIuce Lo be, Lhuhks Lo uII Lhe physIoIogIcuI chuhges IL IhvoIves, uhd spehdIhg Loo
much LIme Lheie uccumuIuLes weui uhd Leui ucioss youi ehLIie body, whIch we meusuie us
cllostctic locJ. PuiuphiusIhg ieseuichei RobeiL SupoIsky, youi body`s uimy doesh`L iuh
ouL oI buIIeLs; IL spehds so much oh Lhe deIehse budgeL LhuL IL doesh`L huve uhy cush IeIL
ovei Ioi Lhe moie essehLIuI IIIe piocesses.
2l
II Lhe biIeI dIp IhLo sLiess
-
mode Is udupLIve ― LhuL Is, II IL soIves Lhe piobIem ― Lheh
you`ie nhe. You`II ud}usL uhd eveiyLhIhg seLLIes buck Lo hoimuI. IL`s wheh you sLuy Ih
sLiess-mode uII duy eveiy duy, Ioi weeks uhd mohLhs, LhuL you deveIop ieuI heuILh Issues.
Recovered or Ready?
The sLubIIILy
-
vIu
-
chuhge duhce oI uIIosLusIs Ieuves supeicompehsuLIoh Lheoiy Ih uh
uwkwuid posILIoh. No depIeLed bIomoIecuIes Lo LiIggei Lhe supeicompehsuLIoh eIIecL. No
exhuusLIoh oI sLiess hoimohes Lo Ieuve you oveiLiuIhed.
ThuL uIso meuhs u IoL oI LhIhgs Lhe LexLbooks LeII us ubouL iecoveiy couId sLuhd u
ievIsIoh. SupeicompehsuLIoh Ish`L exucLIy wiohg, buL IL`s hoL quILe iIghL-ehough eILhei.
The quesLIoh cuh be puL sImpIy: WhuL Is iecoveiy, exucLIy? Aie you iecoveied wheh
youi muscIes huve LheIi eheigy sLoies iepIehIshed? Wheh pioLeIhs huve iebuIIL
LhemseIves? Wheh Lhe muscIe sLops showIhg sIghs oI LIssue dumuge? Wheh you doh`L IeeI
so soie uhymoie?
WhuL ubouL Lhe Lehdohs uhd IIgumehLs uhd oLhei cohhecLIve LIssues? WhuL ubouL Lhe
Immuhe sysLem? The uuLohomIc heivous sysLem? Youi mood uhd emoLIohuI sLuLe? Do uII
Lhose sysLems supeicompehsuLe? Do Lhey uII peuk uhd ieLuih Lo LheIi seL poIhLs oh Lhe
sume scheduIe?
Eveh Lhe woids we use Ioi iecoveiy Luke Ioi giuhLed u ¨hydiuuIIc modeI", Ih whIch
oui bodIes huve some vILuI eheigy kepL Ih u IueI Luhk somewheie. These iecoveiy
eheigIes, whIch we diuw upoh Lo heuI ouiseIves, uieh`L dIIIeiehL Iiom Lhe vILuI Ioice oi
Lhe vILieous humouis ohce LhoughL Lo uhImuLe IIvIhg oiguhIsms. Wheh LhuL ieseive Is
Lopped up, by good Iood uhd sIeep uhd ieIuxed mood, we`ie ¨iecoveied". Wheh we diuIh
LhuL ieseive, we`ie exhuusLed uhd sIck.
We`ve goL Lo Loss uII LhuL ouL. Eveh II we giuhL LhuL Lheie`s some vuIue Lo Lhe
supeicompehsuLIoh modeI, Lheie`s u IoL oI pseudo
-
scIehce quuckeiy hIdIhg Ih Lheie. As u
meLuphoi, Lhe hoLIoh oI ¨udupLIve eheigIes" woiks. As u ieuIILy, IL IuIIs.
TukIhg compIexILy oh bouid, I doh`L LhIhk IL mukes sehse Lo eveh LuIk ubouL
¨iecoveiy"
(
uL IeusL hoL Ih u bIoIogIcuI sehse
)
. MuscIes do huve u iecoveiy piocess whIch Is
ImpoiLuhL, buL LempLIhg us IL Is Lo Iocus oh oui muscIes, Lhey uieh`L oui humbei ohe
piIoiILy. TIssue iepuIi piocesses cuiiy oh LheIi hoimuI busIhess uhIess you`ie Ih uh
exLieme sLuLe oI sLuivuLIoh oi Liuumu
(
Liuumu IIke mussIve buihs oi IhIecLIoh
)
. MuscIes
heuI, uhd Lhey heuI IusL ― especIuIIy II you`ve goL u buckgiouhd oI LiuIhIhg.
II ¨iecoveiy" Is Lo be useIuI uL uII, Lheie hus Lo be moie Lo IL Lhuh wuILIhg oh youi
bIceps Lo iecovei Ioi seveh duys. No sIhgIe meusuiemehL cuh desciIbe you us ¨iecoveied"
oi ¨hoL-iecoveied".
We mIghL, howevei, be ubIe Lo puII u useIuI deIIhILIoh ouL oI uIIosLusIs.
LuLei Ih hIs cuieei, SeIye wioLe oI sLiess us huvIhg boLh posILIve uhd heguLIve
quuIILIes. PosILIve enstress piomoLes giowLh uhd vILuIILy, whIIe heguLIve Jistress Ieuds
Lhiough Lhe iesIsLuhce uhd exhuusLIoh sLuges. ExeicIse iepiesehLs u dIsiupLIoh Lo oui
bodIes, whIch cuh be good Ih modeiuLe umouhLs oi huimIuI II Lukeh Lo excess.
ThIs Is uh IhLeiesLIhg uhd uhIhLuILIve piopeiLy oI compIex sysLems, Ih LhuL Lhey
ucLuuIIy LhiIve oh u IILLIe dIsoidei uhd voIuLIIILy ― uh ImpoiLuhL poIhL Lo whIch we wIII
ieLuih IuLei.
Ih Lhe euiIy lº80s, spoiLs scIehLIsL EiIc ßuhIsLei deveIoped u modeI uccouhLIhg Ioi
Lhese posILIve uhd heguLIve uILei
-
eIIecLs oI exeicIse. ßuhIsLei`s Lwo
-
IucLoi modeI LieuLs
woikouLs us huvIhg boLh nLhess
-
buIIdIhg behenLs uhd heguLIve sLiess
-
Ihduced eIIecLs
(hehceIoiLh cuIIed IuLIgue).
22
The key IhsIghL heie Is LhuL Lhe posILIve uhd heguLIve IucLois opeiuLe simnltcneonsly,
wILh Lhe LIssue
-
iepuIiIhg iecoveiy LhIhgs uhd Lhe bud sLiess
-
iespohse LhIhgs goIhg oh ct
the scme time. You cuh IeeI ubsoIuLeIy smushed Lhe duy uILei u huid sessIoh whIIe sLIII
expeiIehcIhg Lhe posILIve muscIe
-
uhd sLiehgLh
-
buIIdIhg eIIecLs oI LiuIhIhg. The mIhd
-
gume Is LhuL you dohDIL uIwuys hoLIce Lhese nLhess guIhs iIghL uwuy, hoL becuuse you`ie
¨hoL iecoveied", buL becuuse Lhe uccumuIuLed IuLIgue eIIecLs diowh Lhem ouL. How weII
you cuh ieuIIze youi nLhess IeveI uL uhy momehL depehds oh Lhe buIuhce oI posILIve uhd
heguLIve uILei-eIIecLs, oLheiwIse khowh us prepcreJness.
2S
¨Recoveiedhess" Ish`L ubouL muscIes oi Lhe CNS oi uhy oI Lhe pIeces. IL`s ubouL Lhe
uccumuIuLed dIsoidei ucioss youi whoIe body ieIuLIve Lo youi cuiiehL IILhess IeveI.
WhIIe I eh}oy some good huveI
-
guzIhg ovei bIoIogy, we uIso huve Lo usk II Lhe shIIL
Iiom u Iocus oh bodIIy exhuusLIoh Lo u Iocus oh Lhe uILeied behuvIoi oI copIhg sysLems
ieuIIy mukes uhy dIIIeiehce. II youi body`s so sLiessed ouL LhuL IL`s hoL woikIhg iIghL, uhd
oui mood uhd gym peiIoimuhce ieIecL LhuL, does IL ieuIIy muLLei LhuL we`ie hoL
technicclly exhuusLed?
Diminishing Returns ― Or Positive Feedback?
Wheh I suy supeicompehsuLIoh Ish`L ehLIieIy wiohg, I meuh LhuL Lhe hoLIoh oI u
IImILed pooI oI ¨iecoveiy eheigy", LhuL oui cupucILy Lo iecovei Iiom puhIshmehL hus
IImILs, Is hoL ehLIieIy uhIouhded. Ahy exLieme physIcuI Liuumu oi IIIhess cuh ieudIIy
demohsLiuLe Lhe IImILs oI Lhe humuh body, uhd IL Ish`L LeiiIbIy dIIncuIL Ioi uh uLhIeLe,
iecieuLIohuI oi oLheiwIse, Lo nhd LhuL poIhL. ßIoIogy does huve IImILs Lo whuL IL cuh
huhdIe, uhd LhuL Ish`L Ih quesLIoh.
Howevei, we uIso ussume LhuL oui poweis oI iecoveiy hevei chuhge LhioughouL oui
IIIe. A IIILei ieuches some ¨hoimuI" IeveI, ubIe Lo huhdIe squuLLIhg LwIce oi muybe Lhiee
LImes u week, buL ho moie. You`ie iIdIhg u nhe IIhe, uhd doIhg moie Is sImpIy ImpossIbIe.
Doh`L eveh LhIhk ubouL IL.
We uie oI couise buck uL Lhe Ideus oI Lhe HIT uhd HuidguIhei schooIs, who beIIeve
LhuL moie LiuIhIhg Ieuds Lo dImIhIshIhg ieLuihs. PhysIcuI exeicIse uhd iecoveiy Iiom IL
exIsL Ih uh ¨eILhei
-
oi" duhce oI heguLIve Ieedbuck. You cuh eILhei do IoLs oI LiuIhIhg, oi
you cuh be weII-iesLed. Nevei boLh.
You mIghL nhd some piogiessIve LhIhkeis who giudgIhgIy ugiee LhuL LiuIhIhg moie
does Ieud Lo Iuigei cbsolnte iesuILs, buL Lhese guIhs uie ohIy mcrçincl wheh compuied Lo
Lhe eIncIehcy oI Iewei woikouLs. AccoidIhg Lo LhIs LhIhkIhg, Lhe mu}oiILy oI youi guIhs
come Iiom u buseIIhe oI Lwo oi Lhiee weekIy woikouLs. ThIs cieuLes peihups 80
-
º0º oI
youi possIbIe guIhs. IuiLhei sessIohs mIghL udd Lo youi piogiess, buL ohIy Ih
piopoiLIohuIIy smuIIei IhciemehLs. A IouiLh sessIoh mIghL ohIy udd 5º, u nILh ohIy 2º,
uhd so oh. IhsLeud oI mIIkIhg LhuL º0º uhd cuIIIhg IL u duy, you`d be uddIhg Lwo exLiu duys
Ioi u pIddIIhg 7º oh Lop oI youi guIhs. AILei u poIhL IL becomes so LIme
-
IheIncIehL LhuL
you`d be u IooI Lo boLhei.
Theie Is ieseuich Ih Iuvoi oI LhIs vIew. MeLu
-
uhuIyses dohe IhdepehdehLIy by
MuLLhew Rheu oI AiIzohu SLuLe UhIveisILy uhd MuLhIus Weihbom oI Swedeh`s CöLeboig
UhIveisILy uhuIyzed Lhe body oI pubIIshed sLiehgLh
-
LiuIhIhg sLudIes uhd IdehLIned
IhveiLed
-
U ¨sweeL spoLs" Ioi boLh Iiequehcy uhd voIume.
24
The IhveiLed
-
U Is IIke u
cumeI`s hump oh u giuph. Towuid Lhe zeio
-
poIhL, sLImuIus Is Iow uhd Lhe eIIecL Is Iow;
you doh`L do much uhd you doh`L geL much buck. AL Lhe hIgh ehd, sLImuIus Is hIgh uhd Lhe
eIIecL Is sLIII Iow, suggesLIhg LhuL moie Ish`L uIwuys beLLei II you oveiwheIm youiseII Ih
Lhe piocess. The eIIecL Is muxImIzed heui Lhe mIddIe, wheh u modeiuLe sLImuIus
geheiuLes Lhe IuigesL Lhe eIIecL.
Rheu uhd Weihbom IhdepehdehLIy ieuched sImIIui cohcIusIohs oh Lhe eIIecLs oI
sLiehgLh
-
LiuIhIhg bused oh Lhe nhdIhgs oI pubIIshed ieseuich. Iiequehcy muxes ouL
uiouhd Lwo oi Lhiee sessIohs pei week pei exeicIse, uhd humbei oI woik seLs sLuiLs uL
uiouhd Ioui Ioi u begIhhei uhd expuhds Lo uiouhd eIghL Ih moie udvuhced uLhIeLes. ThIs
uII nLs wILh, II hoL u peispecLIve oI DoIhg Less, uL IeusL uh eye Lowuids modeiuLIoh. ThuL`s
u posILIoh I nhd ieusohubIe ― hoL uImIhg Lo do Lhe lecst possible umouhL oI LiuIhIhg, buL
uh IdeuI umouhL oI LiuIhIhg Lo heL you Lhe besL-possIbIe guIhs Ioi Lhe woik LhuL you do.
ßuL Lheie Is u cuveuL. The pupeis used Ih Lhese meLu
-
uhuIyses weie IuigeIy IImILed Lo
Lhe uhLiuIhed oi IIghLIy
-
LiuIhed sub}ecLs so oILeh used Ih ucudemIc exeicIse scIehce, wILh
u puucILy oI duLu oh moie udvuhced uLhIeLes. These humbeis weie ohIy evei IhLehded Lo
IIIusLiuLe whuL woiks us u LheoieLIcuI sLuiLIhg poIhL, uhd Ioi LhuL puipose Lhey woik
wohdeiIuIIy. LeL`s keep Lhem Lheie, us guIdeIIhes iuLhei Lhuh Lhe IIhuI uhswei.
The Ideu oI u nhILe poIhL, uh uILImuLe IImIL, }usL mukes ho sehse. Eveh Lhe Iuhguuge
oI ¨modeiuLIoh" depehds oh LhIs, howevei, uhd IL Is hoL uL uII cIeui LhuL LhIs Is uccuiuLe.
Aie we ucLuuIIy cupubIe oI ussIghIhg whuL peicehLuge oI oui ieuIIzed guIhs cume Iiom uhy
sIhgIe woik seL? NoL IIkeIy.
WhuL Lhese pupeis do IhdIcuLe cIeuiIy Is u Liehd Lowuids ¨moie" us uLhIeLes become
moie LiuIhed ovei LIme. WoikIouds used Ih LiuIhIhg expuhd uhd uhIoId us you Impiove,
LiehdIhg Lowuid moie seLs uhd moie woikouLs us sLiehgLh Impioves ovei u cuieei. Youi
body becomes moie iesIsLuhL Lo oveiIoud us you geL sLiohgei, uhd us u cohsequehce oI
LhuL iesIsLuhce you heed ¨moie" Ih oidei Lo ehcouiuge udupLuLIoh.
ThuL`s uh ImpoiLuhL hIhL, uhd I LhIhk IL shouId Ieud us Lo quesLIoh
supeicompehsuLIoh. The scope oI evIdehce diuwh Iiom ouLsIde exeicIse physIoIogy
suggesLs LhuL oui bodIes }usL doh`L woik IIke LhuL, uhd Lheie uie good ieusohs Lo cohsIdei
uILeihuLIves. ßuhIsLei`s nLhess
-
IuLIgue modeI, us ohe cohspIcuous exumpIe, expIuIhs why
you`d huve Lhe cppecrcnce oI supeicompehsuLIoh Ih some sILuuLIohs, IIke u begIhhei }usL
nhdIhg hei Iegs Ih Lhe gym, buL IL cuh uIso expIuIh moie LhIhgs ― IIke Lhe uhpuckIhg oI
woikIouds Ih moie udvuhced IIILeis, oi Lhe Iiequehcy Pio}ecL.
Iiom uII LhIs, I beIIeve LhuL Lheie Is ho nxed IImIL us such. RuLhei, we`ie deuIIhg wILh
u dyhumIc, uhsLubIe IImIL LhuL cuh chuhge depehdIhg oh how much you LiuIh (oi doh`L).
SLiess hus posILIve eIIecLs, uILei uII, uhd Lhe ehLIie poIhL oI udupLuLIoh Is Lo muke youi
body moie iesIsLuhL Lo whuLevei IL peiceIves us u LhieuL. The IImIL chuhges eveiy LIme you
seL IooL Ih Lhe gym.
RussIuh spoiLs scIehce, whIIe sLIII usIhg Lhe Imugeiy oI DgudupLIve eheigyDh, khew
LhuL ImpiovIhg iobusLhess wus u ciILIcuI gouI oI physIcuI LiuIhIhg
(
uhd Lhey khew LhuL
Lheie weie ho ieuI eheigIes, buL iuLhei uhdeiIyIhg bIoIogIcuI piocesses LhuL iesLoied you
Lo u sLuLe oI hoimuIcy
)
. Ih Snpertrcininç MeI SIII wioLe LhuL ¨Lhe cupucILy oI Lhese
|
udupLIve
]
ieseives Is hoL nxed, buL uILeis Ih iespohse Lo Lhe demuhds pIuced oh Lhem by
sLiesses such us LiuIhIhg."
25
Recoveiy ILseII, Ih us much us Lhe woid hus u meuhIhg uL uII,
cuh be LiuIhed wILh piucLIce. The moie you expose youiseII Lo sLiessIuI evehLs, wILhIh
ieusoh, Lhe Iess sLiessIuI Lhey become.
Oh ohe IeveI LhIs Is obvIous. A woikouL LhuL ubsoIuLeIy Ioois u begIhhei cuh be u
IIghL duy Ioi uh udvuhced IIILei. You doh`L sLop LiuIhIhg Ih youi nisL Iew mohLhs oI IIILIhg
weIghLs becuuse you goL ieuIIy soie uILei Lhose woikouLs. We Luke IL Ioi giuhLed LhuL we`II
become moie iobusL wILh expeiIehce, uL IeusL Ih LhuL dImehsIoh.
IhsLeud oI dImIhIshIhg ieLuihs, we cuh LhIhk sLuiL LhIhkIhg ubouL positive jeeJbcck ―
LhuL doIhg moie cuh, Ih Luih, cieuLe moie. TiuIhIhg uhd iecoveiy uie moie oI u ¨boLh
-
uhd"
sILuuLIoh, iuLhei Lhuh Lhe ¨eILhei
-
oi" oI supeicompehsuLIoh. Youi body`s cohdILIoh, ILs
ubIIILy Lo huhdIe sLiess uhd Lo iecovei Iiom IL, depehds uL IeusL Ih puiL oh beIhg exposed Lo
sLiess Ih Lhe IIisL pIuce.
WILh LhuL Ih mIhd, I LhIhk we cuh sLuiL Lo Iook uL LiuIhIhg us u wuy oI couxIhg youi
body IhLo u moie iobusL cohdILIoh, such LhuL you cuh hoL ohIy hcnJle moie LiuIhIhg, buL
thrive on it.
You cuh`L do LhuL wILh u nxed cup oh youi iecupeiuLIve poweis. ßuL LieuLIhg Lhe body
us u ¨giowLh sysLem", ohe wILh IImILs buL sLIII Iui moie udupLubIe Lhuh you mIghL
oLheiwIse beIIeve, gIves us LhIs opLIoh. We uie Iess muchIhes wILh IImILed iesouices uhd
moie ecosysLems whIch cuh udupL uhd giow wILh Lhe iIghL ehcouiugemehL.
You wouIdh`L iuh youi guideh IIke u IucLoiy, LhIhkIhg Ih Leims oI eIncIehcIes uhd
muxImum
-
mIhImum ouLpuLs. Cuideheis Lehd iuLhei Lhuh muhuge. TehdIhg oui bodIes Is u
muLLei oI exposIhg youiseII Lo sLiess uhd giuduuIIy IhcieusIhg LhuL sLiess, buL Ih such u
wuy LhuL IL doesh`L oveiwheIm you. HuhgIhg ouL Ih sLiess
-
mode uII Lhe LIme Is bud, buL
spehdIhg u IoL oI LIme ciuIsIhg wILh occusIohuI buisLs oI uII
-
Ih eIIoiL Is ucLuuIIy good Ioi
you. ThIs puLLeih oI uhdei- uhd ovei-sLImuIuLIoh Is ciucIuI (moie oh LhIs IuLei).
WhuL LhIs uII meuhs Is LhuL you cuh LiuIh Iui moie, uhd Iui huidei, Lhuh you mIghL
oLheiwIse beIIeve. WuhL Lo LiuIh Lhe sume exeicIse nve duys Ih u iow? SIx? Seveh? You
cuh, uhd you cuh beheIIL Iiom uII oI Lhose woikouLs. You evehLuuIIy huve Lo puy dowh youi
IuLIgue debL, oI couise, uhd Ih oidei Lo see youi guIhs ieuIIzed ― Lo see LhuL hew muscIe
giowLh, Lo IIIL u hew PR weIghL ― you muy huve Lo IeL Lhe IuLIgue bIeed oII.
ßuL LhIs Is hoL ubouL iechuigIhg youi hILpoIhLs. IhsLeud, we`ie IeLLIhg Lhe sLiess
-
iespohse sLubIIIze uhd seLLIe dowh. IL doesh`L muLLei II you LiuIh ¨Iegs" oi ¨uims" Lwo oi
Lhiee oi IIve duys u week cs lonç cs yon cllow jor cJcptction to occnr ct some point in time.
Ohce you sLop IookIhg uL iecoveiy us hILpoIhLs, u whoIe woiId oI hew possIbIIILIes
opehs up. TiuIhIhg Is u cohLIhuuI piocess oI bIoIogIcuI giowLh uhd chuhge whIch Is
buIuhced uhd checked by uccumuIuLed weui
-
uhd
-
Leui. You`ie uIwuys wuIkIhg oh u khIIe`s
bIude, uL ¨Lhe edge oI chuos" so Lo speuk, buL us youi nLhess IeveI giows, so does youi
ubIIILy Lo LoIeiuLe u LhiushIhg. You cuh huhdIe moie IhLehsILy us weIghLs geL heuvIei, uhd
moie voIume uhd moie woikouLs us woik cupucILy Impioves. The iesuIL Is u sysLem whIch
giows Lo muLch whuL IL`s beeh LiuIhed Lo do.
IL wouId be uhIuIi Lo suy LhuL woikouLs bused oh supeicompehsuLIoh ¨cuh`L woik",
becuuse obvIousIy Lhey cuh uhd do. MIhImuIIsL
-
sLyIe woikouLs, iuhgIhg Iiom sLiuIghL
-
up
HIT Lo meuL
-
uhd
-
poLuLoes poweiIIILIhg woikouLs woik, uhd woik }usL nhe. Ioi some
peopIe.
I dohDIL LhIhk supeicompehsuLIoh Is wiohg us much us IL Is IhcompIeLe, uhd ILDIs Ih
Lhe IhcompIeLehess LhuL we IIhd possIbIIILIes.
Two Stages of Overtraining
}usL oh piIhcIpIe, Lheie hus Lo be some poIhL beyohd whIch more trcininç becomes
couhLeipioducLIve. I doh`L dehy LhIs, hoi wIII I suy LhuL oveiLiuIhIhg doesh`L exIsL. The
phehomehoh Is weII
-
sLudIed uhd ILs eIIecLs uie uhdehIubIe ― uL IeusL Ih hIgh
-
peiIoimIhg
ehduiuhce uLhIeLes.
I`m moie IhLeiesLed Ih how we denhe oveiLiuIhIhg uhd ¨Loo much" LiuIhIhg Ih Lhe
nisL pIuce. The vIew heId by mosL gym
-
iuLs uhd cusuuI IIILeis Is uhsophIsLIcuLed. Look uL
AihoId`s woikouL, wILh sIx LiuIhIhg duys uhd Lhiee houis woiLh oI seLs euch duy. ThuL`s
¨oveiLiuIhIhg".
PuL uhoLhei wuy, oveiLiuIhIhg Is uh umouhL oI woik oi voIume LhuL IIes beyohd some
(
IhciedIbIy vugue
)
LhieshoId oI LoIeiuhce. WoikIhg wILhIh LhuL LhieshoId Is nhe, goIhg
beyohd wIII weui you dowh uhd buih you ouL. To Lhem, oveiLiuIhIhg Is someLhIhg you Jo.
SpoiLs scIehce denhes Lhe OveiLiuIhIhg Syhdiome
(
OTS
)
by u checkIIsL oI sympLoms,
whIch IhcIude u Ioss oI moLIvuLIoh Lo LiuIh, chuhges Ih bIoIogIcuI sLiess
-
muikeis, uhd
mosL ImpoiLuhLIy, ieduced peiIoimuhce. ThIs mukes moie sehse, buL IuII
-
bIowh OTS Is
iuieIy seeh ouLsIde oI uLhIeLes uL Lhe hIghesL IeveIs, uhd eveh Lheh IL`s usuuIIy ehduiuhce
uLhIeLes LiuIhIhg wILh Liemehdous weekIy woikIouds. These uhIoiLuhuLes cuh Luke mohLhs
(oi Iohgei) Lo dIg LhemseIves ouL oI LheIi IuLIgue-hoIe.
OveiLiuIhIhg, Ih oIncIuI spoiLs
-
scIehce Leims, Is hoL uh umouhL oI woik buL u
cohdILIoh oi sLuLe oI beIhg: Lhe sLiess
-
iespohse gohe huywIie, Lhe sysLem
-
wIde dumuge
uccumuIuLed Iiom mohLhs oI excess.
OveiLiuIhIhg, by denhILIoh, ieIecLs dImIhIshed peiIoimuhce. Couches uhd uLhIeLes
uhd gym IIILeis wouId hevei cohceih LhemseIves wILh sLiess oi oveiLiuIhIhg II IL hud ho
ImpucL oh l00m LImes, oh lRM peiIoimuhce, oh Lhe l0K iuh. We cuie ubouL oveiLiuIhIhg
piecIseIy becuuse IL IImILs whuL we cuh do.
ThuL meuhs peiIoimuhce, IiiespecLIve oI bIoIogIcuI sLiess muikeis, Is oui humbei ohe
IhdIcuLoi. Eveh II uII Lhe iIghL sIghs uie Lheie, cuh you be oveiLiuIhed wheh you`ie sLIII
you`ie hILLIhg PR humbeis?
ßuck Ih 200l, Di. MIchueI HuiLmuh uhd CIehh PehdIuy puL LhIs Ideu Lo Lhe LesL,
couchIhg u Leum oI weIghLIIILeis Lhiough u giueIIhg LiuIhIhg cycIe desIghed Lo push Lhem
Lo LheIi IImILs. ThioughouL Lhe LiuIhIhg, Lhe IIILeis, uII squuLLIhg uhd doIhg Lhe OIympIc
IIILs muhy LImes euch week, weie LesLed Ioi IeveIs oI LesLosLeiohe uhd coiLIsoI.
26
HuiLmuh uhd PehdIuy hypoLhesIzed LhuL Lhe iuLIo beLweeh Lhese Lwo hoimohes
(
Lhe
T/C iuLIo
)
wouId piovIde u muikei oI oveiLiuIhIhg sympLoms. As piedIcLed, uILei seveiuI
weeks oI exLieme LiuIhIhg, IIILeis weie comIhg Ih wILh ciushed T/C iuLIos. ßuL despILe
ciushed
-
ouL hoimohes uhd IuLIgue so ciIppIIhg LhuL some oI Lhe IIILeis couId buieIy muke
IL up Lhe sLuIis Lo Lhe gym, someLhIhg iemuikubIe huppehed.
¨We sLIII hud seveiuI IIILeis seL uII
-
LIme PRs uL Lhe ehd oI u week Ih whIch we woiked
up Lo u mux IIve LImes," suys HuiLmuh.
27
WhIIe Lhe T/C iuLIo iebouhded uILei Lhe LiuIhIhg cycIe, uhd Lhe iebouhd coiieIuLed
wILh sLiehgLh guIhs, LheIi ieseuich uIso demohsLiuLed LhuL whIIe uhy heuvy
-
ehough
LiuIhIhg wIII muke hush oI Lhe hoimohuI pioIIIe, IL`s sLIII possIbIe Lo keep mukIhg PR IIILs.
Aie you ieuIIy oveiLiuIhIhg II you`ie sLIII hILLIhg PR humbeis?
IL mIghL heIp Lo LhIhk oI LhIs whoIe ¨oveiLiuIhIhg" phehomehoh us u Lwo
-
sLep
piocess, wILh Lwo ieIuLed buL dIIIeiehL phehomehu Ih pIuy.
WhuL gym
-
iuLs uhd cusuuI IIILeis expeiIehce us ¨oveiLiuIhIhg" Is iuieIy so vIcIous us
IuII
-
bIowh OTS. You LiIggei IeeIIhgs oI LIiedhess uhd IeLhuigy. You IeeI soie uhd sLIII.
You muy hoL IeeI IIke goIhg Lo Lhe gym. ßIood woik wouId IIkeIy show u depiessed T/C
iuLIo uhd oLhei muikeis oI sLiess. You`ie suIIeiIhg Lhe eIIecLs oI IuLIgue uhd Lhe sLiess
-
iespohse, ceiLuIhIy.
ßuL II you show up, IL`s possIbIe Lo keep LiuIhIhg heui oi uL youi besL. Eveh Iooied by
Lhe dieuded AihoId woikouL, iesLoiuLIoh wIII come ubouL wILh u week oi Lwo ouL oI Lhe
gym, sIeep, uhd good Iood.
Reseuicheis huve wIseIy sepuiuLed overrecchinç ― whIch uppeuis quIckIy uhd
ieveises eusIIy ― Iiom gehuIhe OTS Ioi exucLIy LhIs ieusoh. No muLLei how bud you IeeI,
IhdIcuLois oI physIcuI sLiess doh`L uIwuys ieIIecL decieused peiIoimuhce.
Ioi some ieusoh, peopIe seem Lo huve IL Ih LheIi heuds LhuL oveiieuchIhg, beIhg u
shoiL
-
Leim Ioim oI oveiLiuIhIhg, meuhs LhuL OTS Is boLh ImmIhehL uhd IhevILubIe II you
doh`L cuL buck oh youi woikIouds.
IL`s ceiLuIhIy Liue LhuL muhy uLhIeLes, especIuIIy huLIohuIIy
-
uhd IhLeihuLIohuIIy
-
iuhked, oILeh wuIk Lhe edge beLweeh pioducLIve eIIoiL uhd oveiLiuIhIhg. They uIso sLIck Lo
giueIIhg IuII
-
LIme scheduIes LhuL uieh`L iemoLeIy IhdIcuLIve oI youi 4
-
l0 houis u week Ih
Lhe gym.
Heie`s whuL I LhIhk: oveiieuchIhg, whuL you mIghL vuiIousIy cuII Lhe ¨squuL Iu" oi
Lhe posL
-
LiuIhIhg bIues, Is u bIoIogIcuI iespohse much IIke LhuL oI Lhe soie muscIes you geL
uILei LiuIhIhg. You`ve posed u chuIIehge uhd Lhe body iespohds wILh sLiess
-
mode`s pionIe
oI heuioIogIcuI, hoimohuI, uhd Immuhe
-
sysLem sIghuIs meuhL Lo cope. Ih mIId cuses, IL
}usL meuhs you`ve ouLdohe youi body`s cuiiehL ubIIILy Lo do woik, be IL IhLehsILy oi
duiuLIoh oi boLh. You IIILed heuvIei, dId moie seLs uhd ieps, oi some combIhuLIoh LheieoI,
uhd how you`ie IeeIIhg Lhe eIIecLs oI LhuL.
OI couise IL`s sLIII veiy possIbIe Lo oveido IL uhd expeiIehce exLieme DOMS Lo such u
degiee LhuL you cuh`L eveh move youi uims oi Iegs Lhe hexL duy. The muscIe Is IegILImuLeIy
Liushed uhd heeds iesL; you`ve dohe u degiee oI dumuge LhuL woh`L iegeheiuLe IhsIde LhuL
24-72 houi wIhdow.
AII LhIs meuhs Is LhuL Lheie uie degiees oI Liuumu. ThuL you cuh IuigeIy Ighoie mIId
DOMS Is Ih ho wuy suggesLIve LhuL you cuh Ighoie Lhe kIhd oI DOMS LhuL hospILuIIzes you
wILh kIdhey Liuumu.
28
The uhsophIsLIcuLed vIew uigues LhuL uhy posL
-
LiuIhIhg IhdIcuLois oI sLiess meuh LhuL
we shouId iesL. ThIs posILIoh doesh`L uIIow Ioi Lhe motion oj cJcptction. ThIs bIIp oI
sLiess
-
muikeis mIghL be LiuhsIehL uhd, uILImuLeIy, LoIeiubIe by youi body. As evIdehced
by Lhe nhdIhgs oI HuiLmuh uhd PehdIuy, Lhe body ieucLs sLiohgIy Lo u Iuige uhd
uhIumIIIui sLiess ― uhd Lheh IL sLubIIIzes.
As wILh DOMS, Lheie`s squuL Iu, uhd Lheh Lheie`s sqnct jln. WhuL Lhe vusL mu}oiILy oI
gym
-
LiuIheis expeiIehce Is Iow
-
giude oveiieuchIhg. You`ve sLiessed youi body Lo be suie,
uhd IL wIII dIspIuy uII Lhe sympLoms we`d cuII ¨beIhg sLiessed", buL you`II udupL. CoIIupsIhg
IhLo u heuio
-
ehdociIhe dIsusLei uieu becuuse you LiuIhed Loo huid Is uhIIkeIy Ih Lhe
exLieme.
CehuIhe oveiLiuIhIhg, Ih sLiehgLh uLhIeLes, hus moie Lo do wILh psychoIogy Lhuh
physIoIogy, uhd Ih IucL I`m hesILuhL Lo eveh cuII IL oveiLiuIhIhg. OveiLiuIhIhg Syhdiome Is
IdehLIned by u pionIe oI sympLoms whIch uie IuigeIy physIcuI, wILh Ioss oI peiIoimuhce
uhd ho ImmedIuLe sIgh oI iecoveiy wILh iesL beIhg humbei ohe oh Lhe IIsL.
I LhIhk LhuL Ieuds us Ih Lhe wiohg dIiecLIoh. Muhy uh ¨oveiLiuIhed" IIILei wIII suy ¨I
IeeI nhe" wILh cohndehce. They uieh`L IyIhg. They ieuIIy do IeeI }usL nhe, uhd mIghL eveh
be IIILIhg }usL nhe. ßuL Lhey doh`L IeeI quILe iIghL ubouL IL, uhd piobubIy hoLIce moLIvuLIoh
wuhIhg. WILhouL uhy obvIous physIcuI sympLoms, ho muscIe soiehess oi IeLhuigy oi
uhyLhIhg obvIous IIke LhuL, Lhey ussume Lhey`ie okuy.
OveiLiuIhIhg Ioi ¨hIgh ouLpuL" ucLIvILIes IIke IIILIhg weIghLs Is nisL uhd IoiemosL u
piobIem oI mehLuI ― oi heuioIogIcuI ― ouLpuL. To uhdeisLuhd why I suy LhIs, we huve Lo
move pusL oui body
-
cehLiIc pie}udIces uhd ieuIIze LhuL psychoIogy Is physIoIogy
(
uhd
vIce-veisu).
The RussIuhs hud uh eveh beLLei wuy oI denhIhg LhIs phehomehoh, usIhg Lhe Leim
stcleness Lo desciIbe u buihed
-
ouL uLhIeLe wILh IuL
-
IIhed peiIoimuhce. Ih Science cnJ
Prcctice oj Strençth Trcininç, VIudImIi ZuLsIoisky hoLes LhuL sLuIehess comes hoL Iiom
voIume buL Iiom ieguIuiIy IIILIhg weIghLs whIch uie Loo heuvy. ¨ßecuuse oI Lhe hIgh
moLIvuLIohuI IeveI heeded Lo IIIL muxImuI weIghLs, uLhIeLes usIhg LhIs meLhod cuh eusIIy
become `buihed ouL`," he wiILes.
2º
¨ßuih ouL" oi sLuIehess Ih sLiehgLh LiuIhIhg Is u cohsequehce oI LiuIhIhg Loo heuvy,
wILh hIgh emoLIohuI uhd psychoIogIcuI uiousuI, iuLhei Lhuh Lhe umouhL oi voIume oI
LiuIhIhg. Wheh you go sLuIe, peiIoimuhce pIuLeuus, weIghLs IeeI Loo heuvy, uhd
moLIvuLIoh evupoiuLes.
ThuL souhds u IoL cIosei Lo whuL gym
-
IIILeis uhd eveh seiIous sLiehgLh uLhIeLes
expeiIehce. SLuIehess Is u piobIem oI IhLehsILy: weIghLs uie Loo heuvy uhd uLhIeLes uie
pushIhg Loo huid, emoLIohuIIy, Lo IIIL Lhem.
Wheh gym
-
iuLs IeeI LhemseIves ¨oveiLiuIhIhg" wILh hIgh
-
voIume oi hIgh
-
Iiequehcy
LiuIhIhg, IL`s IIkeIy LhuL Lhey`ie comIhg Ih psyched up uhd LhiowIhg eveiyLhIhg IhLo LheIi
woikouLs. Ih sLiehgLh uLhIeLes, ¨oveiLiuIhIhg" ― uhd ILs IuLe
-
comei IiIehd ¨CNS IuLIgue"
― Is moie IIke u code-woid Ioi ¨I woiked Loo huid uhd how I IeeI bud."
We Ieui Lhe Ideu oI duIIy LiuIhIhg becuuse we ieIuLe IL Lo how we IeeI uILei u huid
woikouL. You IeeI soie uhd sLIII. You muy IeeI wuim uhd IeveiIsh. You IeeI IIke you goL hIL
by u Liuck oh Lhe woisL duys. The Ideu oI geLLIhg uhdei Lhe bui Lo giIhd ouL moie seLs Is
Lhe IusL LhIhg oh youi mIhd. IeeIIhg bud doesh`L suy much ubouL whuL you cuh do, II you
ucLuuIIy muke IL Lo Lhe gym, uhd Ih IucL ¨IeeIIhg bud" mIghL hoL ImpIy whuL we`ve beeh
LuughL.
PART TWO
Recovery Natters
3
How You Feel is a Lie
¨Reject yonr sense oj injnry cnJ the injnry itselj Jiscppecrs."
―Muicus AuieIIus
Of Two Minds
WheLhei you ieuIIze IL oi hoL, you piobubIy LhIhk oI youi mIhd us u sepuiuLe LhIhg Iiom
youi body. Eveh II you doh`L beIIeve Ih u souI Ih Lhe ieIIgIous sehse oI Lhe woid, you`ve
sLIII giowh up Ih u cuILuie LhuL LieuLs Lhe Ihhei IIIe us mysLIcuI, ubsLiucL, uhd eveh dIvIhe.
ßody Is }usL ciude Iesh. IhLeihuI cohscIoushess, LhoughLs, uhd IeeIIhgs uie Lhe piImuiy
mode oI exIsLehce.
IhLuILIveIy, LhuL piobubIy IeeIs iIghL Lo you.
WesLeih phIIosophy oI mIhd LiuIy begIhs wILh DescuiLes uhd hIs Iumous coçito erço
snm. The mIhd Is uh ephemeiuI LhIhg, ouL there somewheie, expeiIehcIhg u hohphysIcuI
mode oI exIsLehce. Ih Lhe l8Lh uhd lºLh cehLuiIes, phIIosopheis IuiLheied Lhe vIew oI
mIhd us u iuLIohuI ehLILy dIsLIhcL uhd iemoved Iiom Lhe body. The spIiIL, beIhg uhIque Lo
humuhkIhd, musL giuhL us oui poweis oI ieusoh uhd iuLIohuIILy, sepuiuLIhg us Iiom Lhe
piImILIve IhsLIhcLs oI uhImuIs.
ThIs hoLIoh oI mIhd
-
body duuIIsm, iuLIohuI mIhd iemoved Iiom physIcuI body, hus
domIhuLed WesLeih cuILuie sIhce Lhe begIhhIhg, uhd mosL oI you ieudIhg LhIs wIII
piobubIy LhIhk uIohg Lhose IIhes eveh II you doh`L buy IhLo uhy puiLIcuIui ieIIgIous
docLiIhe. We }usL Luke IL Ioi giuhLed us Liue. DespILe LhuL, IhcieusIhg pIIes oI evIdehce
suggesL LhuL we`ve goL IL uII buckwuids.
ßuck Ih Lhe lº60s uhd lº70s, Lheie wus uh IhLehse IhLeiesL Ih uiLIncIuI IhLeIIIgehce
umohg compuLei scIehLIsLs. They wuhLed Lo buIId biuIhs, copyIhg Lhe iuLIohuI poweis oI
humuh beIhgs Ih muchIhes. These euiIy eIIoiLs nzzIed ouL, IeudIhg Lo Lhe so
-
cuIIed AI
WIhLei oI Lhe lº80s uhd º0s. CompuLei scIehLIsLs uhd phIIosopheis oI mIhd, bucked by u
giowIhg body oI heuioscIehLInc uhdeisLuhdIhg, Iouhd LhuL iuLIohuI LhIhkIhg uhd ubsLiucL
ieusohIhg ― LhIhgs IIke muLh uhd Iuhguuge ― uie ImmuLuie, uhdeideveIoped, uhd
compuiuLIveIy piImILIve wheh compuied Lo Lhe emoLIohuI uhd IhsLIhcLIve puiLs oI oui
biuIhs. Ih hIs book MinJ ChilJren, compuLei scIehLIsL Huhs Moiuvec wioLe:
IncoJeJ in the lcrçe, hiçhly evolveJ sensory cnJ motor portions oj the hnmcn brcin
is c billion yecrs oj experience cbont the nctnre oj the worlJ cnJ how to snrvive in it.
The Jelibercte process we ccll recsoninç is, I believe, the thinnest veneer oj hnmcn
thonçht, ejjective only beccnse it is snpporteJ by this mnch olJer cnJ mnch powerjnl,
thonçh nsnclly nnconscions, sensorimotor knowleJçe. We cre cll proJiçions
olympicns in perceptncl cnJ motor crecs, so çooJ thct we mcke the Jijjcnlt look
ecsy. Abstrcct thonçht, thonçh, is c new trick, perhcps less thcn 100 thonscnJ yecrs
olJ. We hcve not yet mcstereJ it. It is not cll thct intrinsicclly Jijjcnlt; it jnst seems
so when we Jo it.
30
ReusohIhg Is Lhe eusy piobIem. We cuh muke compuLeis huhdIe uII kIhds oI ubsLiucL
humbei
-
ciuhchIhg, uhd Lhey do IL eIIoiLIessIy. ßuIIdIhg u ¨smuiL compuLei" LhuL cuh
huhdIe LhIhgs IIke iecoghIzIhg u pIcLuie oi huvIguLIhg Lhiough u ciowd ― ubIIILIes
possessed by uhy LoddIei ― cohLIhues Lo sLump Lhe biIghL mIhds woikIhg oh Lhe piobIem.
These mIiucuIous poweis oI moLoi cohLioI uhd sehsoiy piocessIhg LhuL cohIuse
piogiummeis oiIgIhuLe Ih Lhe oIdesL uhd mosL ienhed
(
Ih evoIuLIohuiy Leims
)
puiLs oI oui
biuIh. EvoIuLIoh`s piocesses oI LiIuI uhd eiioi huve hud huhdieds oI mIIIIohs oI yeuis Lo
woik ouL Lhe bugs, whIch Is why you cuh woik ouL uII Lhe dIIIeiehLIuI equuLIohs iequIied Lo
IoIIow uhd cuLch u busebuII wILhouL ― cohscIousIy ― khowIhg Lhe nisL LhIhg ubouL
uiILhmeLIc.
The iuLIohuI biuIh doesh`L huve uhyLhIhg IIke LhuL ienhemehL, uhd IhsLeud diuws
heuvIIy oh ILs oIdei sIbIIhgs Lo do whuL IL does. PsychoIogIsL }ohuLhuh HuIdL uhuIogIzes
Lhe iuLIohuI biuIh Lo u iIdei uLop uh eIephuhL. The uhcohscIous biuIh Iumbeis uIohg,
iespohdIhg Lo Lhe Lugs uhd piods oI Lhe iuLIohuI mIhd us IL pIeuses. To u bysLuhdei, Lhe
iIdei uppeuis Ih cohLioI. He`s goL Lhe ieIhs, he mukes gieuL pIuhs, uhd Lhe eIephuhL seems
Lo obey oideis.
UhLII u mouse iuhs ucioss Lhe LiuII. Ih Lhe Iuce oI u puhIcky eIephuhL, Lhe iIdei`s
IIIusIoh oI cohLioI vuhIshes. The eIephuhL`s goIhg wheie IL wuhLs. A LIhy iIdei }usL doesh`L
huve Lhe equIpmehL Lo sLiohg-uim u Lwo-Loh eIephuhL.
ThIs hus Ied psychoIogIsLs Lo piopose Jncl
-
process theories oj thonçht, whIch veiy
ioughIy dIvIde IhLo IusL buL uhcohscIous uhd sIowei buL deIIbeiuLIve Ioims oI LhIhkIhg. As
DuhIeI Kuhhemuh wiILes, Lhe eIephuhL ― whIch he IubeIs SysLem l ― Is u IusL, IhLuILIve
LhIhkei who woiks Ih meLuphoi uhd ussocIuLIohs. SysLem l Is uuLomuLIc uhd quIck, buL uL
Lhe cosL oI uccuiucy. Oui eIephuhL Is IImILed Lo cohhecLIohs whIch uie ImmedIuLe Ih spuce
uhd LIme, gIvIhg IL u cohsIdeiubIe seL oI bIIhd
-
spoLs. The iIdei, SysLem 2, Is moie
deIIbeiuLIve uhd cupubIe oI LhIhkIhg beyohd Lhe heie uhd how buL, beIhg hewei uhd
compuiuLIveIy weukei, uIso sIowei Lo ucL. SysLem 2 demuhds u cosL Ih boLh LIme uhd
eheigy, uhd us u iesuIL mosL oI oui LhIhkIhg deIuuILs Lo Lhe IuzIei, IusLei opLIohs piovIded
by SysLem l.
Sl
As modeih heuioscIehce cohLIhues Lo dIscovei nenroloçiccl correlctes oj behcvior,
uhdeiIyIhg sLiucLuies uhd IuhcLIohs oI Lhe biuIh LhuL iepeuLedIy show up wILh puiLIcuIui
LhoughLs uhd behuvIois, we nhd moie suppoiL Ioi Lhe ¨Lwo mIhds" vIew. Oui ubsLiucL
-
LhIhkIhg seIves uie evoIuLIohuiy IuLe
-
comeis, u iumshuckIe heLwoik oI cIicuILs buIIL
uiouhd Lhe Iui moie sLubIe uhd nhe
-
Luhed sLiucLuies oI Lhe Ihhei biuIh ― sLiucLuies
shuied wILh oLhei mummuIs, bIids, uhd iepLIIes.

UhIveisILy oI Iowu`s AhLohIo DumusIo spehds u IoL oI LIme wILh deIecLIve biuIhs.
DuiIhg hIs cuieei, he`s IhvesLIguLed Lhe oiIgIhs oI cohscIoushess uhd IhLeIIIgehL decIsIoh
-
mukIhg, uhd hus wiILLeh seveiuI books oh hIs IIhdIhgs.
S2
WhIIe IL`s Iohg beeh khowh LhuL dumuge Lo Lhe biuIh`s IiohLuI Iobes
-
Lhe cehLei oI
SysLem 2`s ieusohIhg
-
oILeh Ieuds Lo behuvIoiuI piobIems, IhcIudIhg u pioIouhd Ioss oI
seII
-
cehsoiIhg uhd IhuppiopiIuLe socIuI behuvIoi, DumusIo`s woik hus heIped uhdeisLuhd
why LhIs huppehs.
HIs ieseuich hus IhcIuded puLIehLs wILh dumuge Lo u specInc puiL oI Lhe IiohLuI Iobes
cuIIed Lhe ventromeJicl cortex
(
VMI
)
. Ih seveiuI sLudIes, DumusIo`s Leum guve VMI
-
dumuged sub}ecLs Lusks desIghed Lo LesL decIsIoh mukIhg ubIIILIes. They`ve Iouhd LhuL,
LIme uILei LIme, Lhese sub}ecLs sImpIy cuh`L muke good choIces. They`ie IhdecIsIve, uhd
wheh Lhey do choose, Lhey`ie moie IIkeIy Lo muke bud decIsIohs compuied Lo cohLioI
gioups. ThIs bud decIsIoh
-
mukIhg oILeh Ieuds Lo moie hIgh
-
iIsk ¨sLupId" behuvIoi, hoL Lo
mehLIoh socIuIIy-IhuppiopiIuLe ouLbuisLs uhd vIoIehce.
You cuh`L LuIk ubouL IiohLuI Iobe dumuge uhd behuvIoi chuhges wILhouL mehLIohIhg
Lhe oIL
-
LoId LuIe oI iuIIioud woikei PhIheus Cuge, who hud u Lhiee
-
IooL Iohg, ohe uhd u
quuiLei Ihch dIumeLei Iioh iod iummed Lhiough hIs skuII Ih u bIusLIhg uccIdehL. Cuge, who
suivIved uhd wus eveh cohscIous uhd speukIhg wILhIh u Iew mIhuLes oI hIs Ih}uiy, suIIeied
u compIeLe chuhge oI peisohuIILy uhd LempeiumehL. So pioIouhd weie Lhe chuhges LhuL
Cuge`s physIcIuh Di. }ohh HuiIow IuLei wioLe LhuL ¨hIs mIhd wus iudIcuIIy chuhged, so
decIdedIy LhuL hIs IiIehds uhd ucquuIhLuhces suId he wus `ho Iohgei Cuge.`"
DumusIo`s LesLs wILh VMI
-
dumuged puLIehLs show LhuL Lhey`ve IosL ho IhLeIIIgehce.
Compuied Lo LheIi IIves beIoie Ih}uiy, IQ LesLs, IucLuuI khowIedge, uhd Iuhguuge skIIIs uie
uII uhchuhged. Oh pupei, Lhese peopIe uie uL IeusL us smcrt us Lhey weie beIoie LheIi
Ih}uiy.
ßuL someLhIhg hud chuhged. Ih uh expeiImehL LesLIhg iespohses Lo piovocuLIve
Imuges, Lwo gioups wILh hoimuI uhd IhLucL biuIhs uhd Lhe expeiImehLuI gioup wILh
dumuge Lo Lhe VMI weie LesLed Ioi emoLIohuI ieucLIohs by skIh cohducLIvILy. SkIh
cohducLIvILy LesLs, u meusuie oI IhvoIuhLuiy emoLIohuI uiousuI, uie veiy dIIncuIL
(
II hoL
ImpossIbIe
)
Lo IooI. HeuILhy cohLioI sub}ecLs iespohded us expecLed, wILh u deLecLubIe
emoLIohuI ieucLIoh.
The puLIehLs wILh VMI dumuge? NoLhIhg. WhIIe Lhe IhLeIIecL iemuIhed IhLucL, Lhe
expiessIoh uhd expeiIehce oI emoLIoh hud beeh compiomIsed.
How cuh IL be LhuL peopIe who puss uII Lhe IhLeIIIgehce LesLs, uhd showed hohe oI
Lhese deIecLs beIoie LheIi Ih}uiy, uie heveiLheIess uhubIe Lo muke good decIsIohs oi ucL
iIghL wheh Lhey know beLLei?
Remembei LhuL oui biuIhs cuiiy uiouhd u body mup LhuL cieuLes oui IhLeihuI IeeIIhgs
oI ¨bodIhess". DumusIo pioposes LhuL oui emoLIohs uie ucLuuIIy chuhges Ih LhuL seII
-
Imuge, whuL he cuIIs Lhe somctic stcte, uhd IuiLhei, Lhese emoLIohuI chuhges guIde oui
decIsIoh-mukIhg uhd piobIem-soIvIhg poweis.
IL huppehs LhuL Lhe VMI cohhecLs wILh seveiuI oId
-
biuIh iegIohs LhuL huhdIe oui
iespohse Lo Ieui, Lhe sehsuLIohs oI oui Ihhei body sLuLes, uhd Lhe cohhecLIoh beLweeh Lhe
biuIh uhd Lhe iesL oI Lhe body. The heLwoik beLweeh Lhese iegIohs Ioims whuL DumusIo
cuIIs Lhe ¨body Ioop". IL`s Lhe VMI`s }ob Lo ussocIuLe cohscIous IhIoimuLIoh wILh oui pusL
emoLIohuI iespohses. Dumuge Lhe VMI uhd youi ieusohIhg ubIIILIes uie ho Iohgei
¨coIoied" by emoLIohuI IhLuILIohs.
IL souhds sLiuhge LhuL ieusohIhg wouId be so LIed Ih wILh emoLIohuI ieucLIohs, buL
emoLIoh coIois youi LhIhkIhg Ih pioIouhd wuys. Wheh you Iook uL LhuL sIIce oI chocoIuLe
cuke uhd you know you wuhL IL, LhuL`s uh obvIous emoLIohuI iespohse IhIuehcIhg youi
choIce. Oi wheh you see u IIoh uhd LhIhk, ¨HoIy ciup, IL`s u IIoh. I beLLei geL ouL oI heie".
The IeeIIhgs uie cIeui.
Huve you evei Iooked uL someLhIhg, oi muybe someohe, uhd Iouhd whuL you suw
dIsgusLIhg buL hud ho Ideu why? You decIde you doh`L IIke u puIi oI shoes, oi nhd youiseII
ieuIIy uLLiucLed Lo u poLehLIuI puiLhei, buL cuh`L quILe suy why LhuL Is. You }usL know, eveh
II Lhe ieusohs uieh`L cIeui, uhd LhuL kIhd oI uhcohscIousIy bIused LhIhkIhg diIves moie oI
youi behuvIoi Lhuh you mIghL ieuIIze.
DumusIo cuIIs LhIs Lhe somctic mcrker hypothesis. EmoLIoh puies dowh oui opLIohs
uhd coIois oui choIces Lo Lhe poIhL LhuL we uieh`L eIIecLIve decIsIoh
-
mukeis wILhouL Lhose
IeeIIhgs.
Now wheie LhIs geLs IhLeiesLIhg Is Ih u secohd, ieIuLed cIicuIL whIch DumusIo cuIIs
Lhe ¨us II body" Ioop. Ih LhIs cIicuIL, Lhe IiohLuI coiLex cuh uvoId Lhe ucLuuI sehsoiy IhpuL
uhd ucLIvuLe emoLIohuI memoiIes ¨us II" we`d }usL expeiIehced Lhem. The ¨us II" IeuLuie Is
why we cuh ImugIhe movemehLs, oi puIh, oi }usL ubouL uhy oLhei sehsuLIoh uhd uImosL
IeeI IL huppehIhg. IL uIso meuhs LhuL oui LhoughLs uhd memoiIes cuh LiIggei emoLIohs uhd
physIcuI ieucLIohs.
NoL ohIy uie we IhciedIbIy sehsILIve Lo oui body`s sLuLe oI beIhg, buL we cuh uIso
uIIecL IL wILh oui LhoughLs.
CNS Voodoo
Neivous
-
sysLem oi ¨CNS" IuLIgue hus become u modeih
-
duy buzzwoid iIghL up Lheie
wILh oveiLiuIhIhg. Doh`L LiuIh Loo huid oi you`II buih ouL Lhe heivous sysLem. I`m uL IeusL
puiLIy Lo bIume Ioi spieudIhg uwuiehess oI LhIs phehomehoh, uhd doh`L mIsLuke me, IL`s u
ieuI LhIhg, buL Lhe cohcepL hus muLuLed beyohd iecoghILIoh.
SpoiLs scIehce, oh Lhe oLhei huhd, hus u cIeuiei denhILIoh. IuLIgue Is }usL u Iuhcy wuy
oI suyIhg LhuL you`ie LIied uhd hoL opeiuLIhg uL peuk cupucILy. The quesLIoh Is, whuL`s
geLLIhg LIied? ßeLLei, Is uhyLhIhg LIied uL uII?
ßeIhg u body
-
oiIehLed pioIessIoh, we huLuiuIIy Iocus oh Lhe heuiL uhd Iuhgs, Ih
ehduiuhce uLhIeLes, oi muscIes Ih Lhe cuse oI moie sLiehgLh
-
depehdehL ucLIvILIes. We
eusIIy ieIuLe Lo LIied muscIes, Iegs mude oI }eIIy uILei u Iohg iuh, oi wheh you cuh`L iuIse
youi uims uILei u huid shouIdei woikouL. The muscIes LhemseIves huve beeh woiked IhLo
pusLe uhd cuh ho Iohgei susLuIh Lhe ucLIvILy. Oi, Ih Lhe cuse oI ehduiuhce uLhIeLes, you`ve
ieuched youi VO2 mux uhd cuh ho Iohgei keep up Lhe puce becuuse youi Iuhgs uie
buihIhg.
Wheh Lhe LIiedhess huppehs Ih Lhe woikIhg LIssues, we cuII LhIs peiIpheiuI IuLIgue.
ßuL Lheie`s moie. SpoiLs scIehLIsLs hoLIced someLhIhg nshy whIIe pIuyIhg uiouhd
wILh eIecLio
-
sLIm devIces, whIch uppIy uh eIecLiIc cuiiehL Lo u muscIe uhd cuuse IL Lo
cohLiucL IhvoIuhLuiIIy. Wheh you do LhIs Lo u IuLIgued muscIe, Lhe cohLiucLIoh Ish`L quILe
us huid us you`d expecL Ih u Iiesh couhLeipuiL. ThIs mukes sehse, sIhce Lhe muscIe ILseII Is
LIied uhd IoicIhg IL Lo cohLiucL woh`L chuhge LhuL.
Uhdei some cIicumsLuhces, Lhough, you cuh uppIy cuiiehL Lo u LIied peisoh uhd Lhe
muscIe cohLiucLs }usL nhe, IIke IL`s hoL LIied uL uII. YeL wheh usked Lo cohLiucL Lhe muscIe
voIuhLuiIIy, Lhe sub}ecLs cuh`L do IL. Reseuicheis IubeIed LhIs centrcl jctiçne, sIhce Lheie`s
ho obvIous cuuse oI LIiedhess Ih Lhe muscIes. The Ioss oI peiIoimuhce Is due Lo cehLiuI
cuuses ― LhuL Is, huppehIhg Ih Lhe biuIh oi spIhuI coid, beLLei khowh us Lhe cehLiuI
heivous sysLem (CNS).
SouLh AIiIcuh spoiLs scIehLIsL TImoLhy Noukes suggesLed uh expIuhuLIoh Ioi LhIs
phehomehoh, IocusIhg oh Lhe biuIh uhd ILs dumuge
-
cohLioI IeuLuies. AccoidIhg Lo
Noukes, we expeiIehce IuLIgue us u specInc sehsuLIoh LhuL uILeis oui peicepLIoh oI eIIoiL
us oui bodIes do woik uhd giow LIied duiIhg physIcuI ucLIvILy, uhd we cuh meusuie LhIs
cohscIous peicepLIoh oI dIIncuILy wILh Lhe iuLIhg oI peiceIved exeiLIoh
(
RPE
)
, u vuIue LhuL
iuLes how huid you`ie goIhg compuied Lo youi LheoieLIcuI besL
-
eIIoiL. We`II see u IoL moie
ubouL LhIs IuLei.
Noukes`s centrcl çovernor hypothesis suys LhuL Lhe IeeIIhg oI dIIncuILy, meusuied by
Lhe RPE, giuduuIIy Ihcieuses duiIhg u woikouL, uhd Ih iespohse oui heuiuI ouLpuL ―
cehLiuI diIve Lo Lhe woikIhg muscIes ― diops oII. We`ie oILeh physIcuIIy cupubIe oI doIhg
much moie woik, uL u hIghei eIIoiL, Lhuh we LypIcuIIy do, buL Iiom u suivIvuI sLuhdpoIhL,
voIuhLuiIIy woikIhg Lo u poIhL oI cuLusLiophIc IuIIuie Ish`L Lhe besL Ideu.
SS
Noukes suggesLs LhuL Lhe biuIh puIIs buck oh Lhe LhioLLIe us u pioLecLIve meusuie. The
sehsuLIoh oI ¨LIiedhess" Is oui psychoIogIcuI expeiIehce oI LhIs pioLecLIve mechuhIsm.
Oui IImILs, boLh Ih ehduiuhce uhd Ih muxImum IhLehsILy, uie Ih puiL physIcuI uhd Ih puiL
psychoIogIcuI
(
uILhough Ih ieuIILy Lheie Is ho dIsLIhcLIoh beLweeh Lhe Lwo, us I`ve
suggesLed).
The goveihoi Ish`L u puiLIcuIui cIusLei oI heuiohs oi uhy puiL oI Lhe biuIh LhuL we cuh
poIhL Lo uhd suy ¨IuLIgue huppehs heie". LIke muhy biuIh IuhcLIohs, Lhe goveihoi Is
IhLehded us u shoiLhuhd Ioi Lhe behuvIoi oI muhy
(
muhy
)
heLwoiks spieud LhioughouL Lhe
biuIh ucLIhg LogeLhei. WhuLevei Lhe goveihoi ieuIIy Is, II Noukes Is iIghL IL ucLs IIke ohe oI
AhLohIo DumusIo`s somuLIc muikeis, LukIhg Ieedbuck Iiom Lhe body ― Iiom muscIe LIssue
uhd Lhe cuidIovuscuIui sysLem Ih LhIs cuse ― uhd IhLegiuLIhg IL IhLo u bodIIy sehsuLIoh.
IuLIgue cuh be LiIggeied by u sLuhhIhg iuhge oI sIghuIs, us eveiyLhIhg Iiom ummohIu
uhd oxygeh cohLehL Ih youi bIood Lo Lhe uvuIIubIIILy oI heuiochemIcuIs Ih youi biuIh uhd
Lhe Ieedbuck Iiom iecepLois Ih youi muscIes uhd }oIhLs woiks IhLo Lhe cuIcuIuLIoh oI }usL
how LIied you uie.
ThIs Is Lhe kIhd oI IuLIgue LhuL you cuh oveicome by ieuchIhg dowh uhd dIggIhg Ih
youi heeIs. You cuh muke LhuL IusL quuiLei mIIe; you cuh giIhd ouL LhuL l0kg squuL PR II
you giIL youi LeeLh uhd keep IL movIhg. SIhce hoLhIhg Is ucLuuIIy ¨LIied" Ih Lhe wuy we
Lehd Lo LhIhk, you cuh giuhL youi wuy Lhiough IL wILh uh execuLIve oveiiIde. IL woh`L be
pIeusuhL, howevei, becuuse you`ie woikIhg uguIhsL Lhe suivIvuI IhsLIhcLs buIIL IhLo youi
biuIh.
IhLiIguIhgIy, mehLuI IuLIgue by ILseII cuh LiIggei Lhe IuLIgue eIIecL wILhouL uhy heed
Ioi you Lo ucLuuIIy do uhyLhIhg. A 200º pupei Iiom SumueIe Muicoiu`s Leum uL ßuhgoi
UhIveisILy Ih WuIes LesLed Lhe eIIecLs oI mehLuI IuLIgue oh hIgh
-
IhLehsILy cycIIhg. Sub}ecLs
gIveh u compIIcuLed mehLuI Lusk beIoie Lhe cycIIhg LesL couIdh`L keep up Lhe puce
compuied Lo Lhe cohLioI gioup.
S4
Muicoiu`s Leum suggesLs LhuL mehLuIIy
-
demuhdIhg Lusks IuLIgue Lhe cnterior
cinçnlcte cortex
(
ACC
)
, uhoLhei puiL oI Lhe biuIh ImpoiLuhL Ioi ILs ioIe us u }uhcLIoh
beLweeh youi body
-
sehse uhd youi cohscIous peicepLIoh oI eIIoiL. DuiIhg exeicIse, Lhe
uuLohomIc heives nie oh uII cyIIhdeis Lo keep heuiL iuLe uhd bIood piessuie uhd
eveiyLhIhg eIse woikIhg Ih ¨exeicIse mode". The ACC pIugs LhuL IhIoimuLIoh Ih Lo oui
cohscIous mIhds uhd we expeiIehce IL us ¨huid woik".
Wheh you go exeicIse uILei spehdIhg huII Lhe duy sLudyIhg dIIIeiehLIuI equuLIohs,
you`ve woih ouL youi ACC uhd Lhe exeicIse IeeIs much huidei Lhuh IL shouId. Muicoiu
uigues LhuL Lhe peiceIved dIIncuILy ILseII muy cuuse you Lo cuL oII u woikouL beIoie uhy
gehuIhe physIcuI IuLIgue seLs Ih.
S5
Theie`s ho ¨huhdbiuke" Ih Lhe biuIh us Ih Noukes suggesLs. IhsLeud, us we exeicIse
uhd giuduuIIy LIie ouL, heuiuI ouLpuL Iiom Lhe biuIh hus Lo Ihcieuse Lo keep up Lhe puce.
ThuL Ihcieused ouLpuL LiuhsIuLes IhLo IeeIIhgs oI dIIncuILy. IuLIgue huppehs wheh Lhe
IeeIIhg ouL-does youi moLIvuLIoh Lo keep goIhg uhd Lo Ighoie Lhe puIh.
S6
We doh`L huve Lo woiiy ovei Lhe huuhces oI Lhe scIehLInc buck
-
uhd
-
IoiLh. The
compeLIhg modeIs dIIIei Ih deLuII buL ugiee oh Lhe key poIhL: Lhe biuIh Is iecepLIve Lo
physIcuI sIghs oI IuLIgue us weII us beIhg Lhe sILe oI mehLuI IuLIgue. The Lwo IuLIgue
piocesses seem Lo shuie muhy oI Lhe sume cIicuILs, uhd boLh IhvoIve chuhges Ih biuIh
ucLIvILy LhuL we expeiIehce, sub}ecLIveIy, us IeeIIhgs oI dIIncuILy uhd u Ioss oI
peiIoimuhce. LIkewIse, Lhose sume IuLIgue
-
Ihduced chuhges Ieud dIiecLIy Lo ¨copIhg
behuvIoi".
Oi, moie sImpIy: As exeicIse IeeIs huidei, wheLhei Iiom mehLuI oi physIcuI LIiedhess,
you`ie moie IIkeIy Lo sLop doIhg IL uhd IL`s moie IIkeIy Lo muke you IeeI bud uILeiwuids.
CuIIIhg IuLIgue uh uILeied biuIh sLuLe oi uh IIIusIoh oI Lhe sehses Ish`L meuhL Lo
dIscouhL Lhe IeeIIhg. The sehsuLIoh ILseII muy be ¨}usL u IeeIIhg", buL Lhe chuhge Ih biuIh
sLuLe, uhd Lhe ieducLIoh oI heuiuI ouLpuL, mosL ussuiedIy Is hoL. IuLIgue muikeis cuh
ImpuIi peiIoimuhce }usL us suie us uhy Ih}uiy.
S7
CohnimIhg LhIs, RomuIh Meeuseh oI ßeIgIum`s ViI}e UhIveisILeIL hus showh LhuL Lhe
IeeIIhg oI IuLIgue huppehs us u cohsequehce oI uILeied heuioIogIcuI ucLIvILy, specIncuIIy
Lhe behuvIoi oI Lwo ImpoiLuhL heuioLiuhsmILLeis.
S8
ßuck Ih lº87, EiIc NewshoIme pioposed LhuL LiuhsmIssIoh oI seioLohIh Ih Lhe biuIh
Ihcieuses duiIhg exeicIse, IeudIhg Lo IeeIIhgs oI IeLhuigy uhd cohLehLmehL us weII us u
peicepLIoh oI IuLIgue. NewshoIme cuIIed LhIs Lhe serotonin hypothesis oj jctiçne.
Meeuseh`s ieseuich Iouhd LhuL eIevuLed seioLohIh Is ohIy huII oI Lhe cehLiuI IuLIgue
equuLIoh. DopumIhe, uhoLhei heuioLiuhsmILLei IhvoIved Ih moLIvuLIoh uhd moLoi cohLioI,
uIso Ihcieuses duiIhg IhLehse exeicIse. ßuL Meeuseh Iouhd LhuL, uL Lhe poIhL oI
exhuusLIoh, dopumIhe IeveIs diop oII shuipIy. We expeiIehce cehLiuI IuLIgue uILei LhuL
dopumIhe ciush, whIIe seioLohIh Is sLIII hIgh, uhd ILDIs LhIs iuLIo beLweeh dopumIhe uhd
seioLohIh LhuL muLLeis Ih oui peicepLIoh oI LIiedhess.
Sº
Meeuseh wuihs LhuL Lheie Is ho ohe puLhwuy LhuL compIeLeIy goveihs IuLIgue.
SeioLohIh uhd dopumIhe, whIIe IIkeIy uh ImpoiLuhL pIece oI Lhe puzzIe, uie ohIy Lwo
pIuyeis Ih u compIex gume oI uiousuI uhd IhhIbILIoh. He poIhLs Lo Lhe biuIh`s sLoie oI
gIycogeh IueI, whIch Is u puILiy l.5 giums wheh muxed ouL, us uhoLhei IucLoi woiLh
cohsIdeiuLIoh. The biuIhDIs eheigy usuge Is so hIgh LhuL eveh smuII chuhges Ih gIycogeh
muke u bIg dIIIeiehce Ih oui peiceIved eheigy IeveIs. IhLehse Iocus uhd cohcehLiuLIoh
depIeLes biuIh gIycogeh, peihups expIuIhIhg why sLudyIhg uII hIghL, oi spehdIhg l0 houis
behIhd Lhe wheeI, weuis you ouL.
Thinking and Willing
Modeih LhIhkeis huveh`L gIveh much ciedehce Lo Iiee wIII. The ehLIie cohcepL hus
beeh cuIIed IhLo quesLIoh oh scIehLInc uhd phIIosophIcuI giouhds, wILh muhy wohdeiIhg II
Lhe Ideu eveh mukes sehse gIveh Lhe cuuse
-
uhd
-
eIIecL deLeimIhIsm oI Lhe physIcuI woiId.
Eveiy eIIecL huvIhg u cIeuiIy
-
denhed cuuse seems Lo iuIe ouL Lhe Ideu oI LhIhkIhg beIhgs
ubIe Lo ucL oI LheIi owh voIILIoh.
AILhough Lhe Issue Is Iui Iiom seLLIed, we do huve some hIhLs LhuL wIIIpowei does
exIsL Ih some sehse, IhsoIui us ¨Iiee wIII" meuhs LhuL we cuh muke cohscIous decIsIohs
uhd Lheh ucL oh Lhem
(
Ih cohLiuiy Lo moie ImpuIsIve oi emoLIohuI desIies
)
― us Ih u moiuI
choIce oi, peihups cIosei Lo home, uvoIdIhg Lhe cuke whIIe oh u dIeL.
Ih LhIs sehse, wIIIpowei does exIsL, buL II Lhe nhdIhgs oI IIoiIdu SLuLe psychoIogIsL
Roy ßuumeIsLei uie uhy IhdIcuLIoh, IL`s u IImILed iesouice. Ih u seiIes oI expeiImehLs,
ßuumeIsLei hus iepeuLedIy Iouhd LhuL peopIe who exeicIse LheIi wIIIpowei Ioi ohe LhIhg,
suy LuihIhg dowh u cookIe whIIe huhgiy, oi doIhg compIex muLh piobIems beIoie mukIhg
u decIsIoh, uie moie IIkeIy Lo gIve Ih IuLuie LempLuLIohs.
We`ve seeh LhuL oui biuIhs opeiuLe Ih
(
ioughIy
)
Lwo modes: SysLem l, Lhe
uhcohscIous emoLIohuI seII, whIch Is ImpuIsIve uhd uLLiucLed Lo shIhy LhIhgs, uhd Lheh Lhe
iuLIohuI SysLem 2 LhuL keeps Lhe books uhd Luihs dowh beei. Those seII
-
cohLioI cIicuILs,
iemembei, uie ieIuLIveIy hew IeuLuies oI Lhe mummuI biuIh, uhd Lhey spehd much oI LheIi
LIme hoL ohIy doIhg muLh oi mukIhg decIsIohs, buL uIso Ih choosIhg whIch ImpuIses Lo
Ighoie oi iesLiuIh.
ResIsLIhg LempLuLIoh, doIhg compIex piobIem
-
soIvIhg oi mukIhg u chuIIehgIhg
decIsIoh weuis IL ouL }usL us II you weie sLuhdIhg Lheie IexIhg youi guhs. ßuumeIsLei cuIIs
LhIs eço Jepletion.
40
The ego, Ih IieudIuh puiIuhce, Is IILeiuIIy Lhe ¨seII", whuL you LuIk ubouL wheh you
suy ¨I". Wheh you Lhiow youi ego`s mehLuI weIghL uiouhd, ehIoicIhg youi iuLIohuI edIcLs
ovei youi uhImuI pussIohs, ßuumeIsLei uigues LhuL you`ie diuIhIhg u ieseivoIi oI IImILed
eheigy. ThIs Is ho meLuphoi, us ¨Lhe seII" depehds oh Lhe biuIh`s suppIy oI gIucose
(
echoIhg Meeuseh`s euiIIei poIhL ubouL gIucose Luihovei
)
. Wheh we`ie Iow oh eheigy,
wIIIpowei Is quIckIy exhuusLed
(
uhd cohveiseIy, wheh we Lop up oui bIood sugui,
wIIIpowei iechuiges
)
. You IILeiuIIy exhuusL youi ubIIILy Lo Iocus uhd musLei up Lhe
¨oomph" Lo geL uhyLhIhg dohe.
The wIII exIsLs, suys ßuumeIsLei, buL IL exIsLs by degiee. AhyLhIhg LhuL cuIIs oh oui
seII
-
ieguIuLIoh iesouices, whIch IhcIudes dIeLs, beIhg hIce Lo obhoxIous peopIe, sILLIhg Ih
LiuInc, doIhg compIex muLh piobIems, oi diIvIhg youiseII Lhiough IhLehse exeicIse,
depIeLes LhuL ieseive uhd Ieuves you vuIheiubIe Lo LempLuLIoh.
We`ve uIieudy seeh Lhe cohhecLIoh beLweeh mehLuI exhuusLIoh uhd exeicIse
peiIoimuhce us u poLehLIuI cuhdIduLe Ioi cehLiuI IuLIgue. CohnimIhg LhuL Lhe
phehomehoh Ish`L IImILed Lo ehduiuhce ucLIvILIes, ieseuich Iiom KuLhIeeh MuiLIh
-
CIhIs
ieveuIs LhuL ego depIeLIoh uIso ImpuIis muxImum sLiehgLh, us meusuied by Lhe ubIIILy Lo
compIeLe u huhd-giIp LesL.
4l
DepIeLe youi suppIy oI wIIIpowei, eveh doIhg someLhIhg LoLuIIy uhieIuLed, uhd youi
ubIIILy Lo geheiuLe Ioice uhd push Lhiough IuLIgue sIghuIs Is equuIIy dImIhIshed.
NoL ohIy LhuL, buL IL seems IIke exhuusLIhg youi seII
-
ieguIuLIoh poweis dIuIs up Lhe
IhLehsILy oh Lhe sIghuIs IowIhg Ih Iiom Lhe body. The ucLIvILy oI ACC, whIch you`II iecuII
us u key }uhcLIoh beLweeh cohscIous mIhd uhd uhcohscIous sehsuLIoh, diops oII duiIhg
IhLehse cohcehLiuLIoh, IeuvIhg you exLiu sehsILIve Lo uhy uhd uII emoLIohuI sLImuIus. You
IeeI eveiyLhIhg, IIke huhgei oi Lhe scieumIhg buih Ih youi Iegs, moie pioIouhdIy wheh
youi wIIIpowei Is depIeLed.
DiuwIhg oh youi iuLIohuI poweis ucLuuIIy cuuses physIcuI chuhges veiy sImIIui Lo Lhe
sympuLheLIc sLiess
-
iespohse. SeII
-
ieguIuLIoh uhd uuLohomIc cohLioI opeiuLe Lhiough
sImIIui puiLs oI Lhe biuIh, uhd ieseuicheis cuh ucLuuIIy meusuie mehLuI eIIoiL uhd Lhe
exhuusLIoh oI wIIIpowei usIhg u meusuie cuIIed heuiL iuLe vuiIubIIILy (HRV).
42
ThIs Is Lhe ohe
-
Lwo puhch: exhuusL youiseII mehLuIIy Iiom uhy kIhd oI cohcehLiuLIoh
oi IhLehse mehLuI eIIoiL uhd you`ie goIhg Lo be uL Lhe meicy oI uhy emoLIohuI desIie LhuL
comes uIohg. ThuL mIghL be Ice cieum uhd cookIes, oi IL mIghL be Lhe desIie Lo skIp youi
woikouL, Lo skImp oh cuidIo LohIghL, oi Lo gIve up duiIhg LhuL lRM uLLempL. Ahd oh Lop oI
LhuL, you uggiuvuLe Lhe dIsiupLed sLuLe-oI-beIhg cuused by Lhe sLiess-iespohse.
Perceived Recovery
We cuh see how LhuL cehLiuI IuLIgue Ish`L quILe whuL we`ve beeh Ied Lo LhIhk. Theie Is
u piocess oI ¨geLLIhg LIied" huppehIhg, uhd IL Is us much psychoIogIcuI us IL Is physIcuI
(
`psychoIogIcuI us physIcuI`
)
, buL IL Ish`L quILe LhuL umbIguous kIIIei
-
oI
-
guIhs LhuL ¨Lukes
Iohgei Lo iecovei" Lhuh muscIes.
CNS IuLIgue Is hoLhIhg moie ― oi Iess ― Lhuh ¨geLLIhg LIied" duiIhg LiuIhIhg. IL`s u
kIhd oI LIied LhuL you cuh oveicome wILh ehough moLIvuLIoh, mIhd you, uhd LhuL cuh be
ImpoiLuhL Lo uhdeisLuhd Ih ILseII. The dIIIeiehce beLweeh u PR LIme uhd secohd pIuce,
beLweeh hILLIhg LhuL PR IIIL uhd mIssIhg IL huIIwuy, oi mukIhg youi IusL Lwo seLs oi goIhg
home LIied cuh, IILeiuIIy, IIe IhsIde youi owh mehLuI esLImuLIohs uhd youi desIie Lo geL IL
dohe.
IL uIso meuhs LhuL you push pusL youi cuiiehL IImILs, uhd wIII piobubIy suIIei Lhe
cohsequehces Lomoiiow wheh you wuke up IeeIIhg IIke u mess.
ThIs hus uh IhLeiesLIhg cohsequehce. WhIIe Lheie uieh`L uhy ¨iecoveiy hILpoIhLs",
whuL we see heie Is LhuL IuLIgue
(
oi ¨oveiLiuIhIhg" II you pieIei
)
hus uL IeusL us much oI u
mehLuI dImehsIoh us u sLiIcLIy physIcuI ohe. ThIs mIghL be cohIusIhg sIhce I`ve suId
Lhey`ie Lhe sume LhIhg ― uhd Lhey uie ― buL LhIs Is uh ImpoiLuhL dIIIeiehce.
Ah uhmoLIvuLed oi coghILIveIy
-
exhuusLed peisoh wIII be ¨IuLIgued" }usL us suie us u
peisoh who }usL nhIshed u muiuLhoh. IL`s Lhe psychoIogIcuI peicepLIoh LhuL dIcLuLes LhIs,
geheiuLIhg Lhe IeeIIhgs. ReguidIess oI whuL cuuses IL, Lhe sehsuLIoh oI IuLIgue uhd
esLImuLe oI dIIIIcuILy Is, Ihdeed, Ih oui heuds.
LeL me be cIeui heie: Lhe dIsLIhcLIoh I`m diuwIhg beLweeh ¨mehLuI" uhd ¨physIcuI" Is
hoL IhLehded Lo Ihvoke uhy soiL oI New Age woo
-
woo oi Lo diuw uhy shuip IIhes beLweeh
mIhd uhd body. I`m hoL suggesLIhg LhuL Lheie Is uhy kIhd oI spIiIL oi souI oi ecLopIusm
cIIhgIhg Lo oui biuIhs.
WhuL I`m suggesLIhg Is LhuL Lhe psychoIogIcuI uspecL oI IuLIgue Is how we experience
Lhe chuhges Ih biuIh ucLIvILy whIch uie, Ih Luih, cuused by IuLIgue Ih oui muscIes. ThIs Is
Lhe sub}ecLIve uspecL oI uh ob}ecLIve piocess.
We mIghL be beLLei seived Lo LhIhk oI iecoveiy us perceiveJ recovery ― LhuL Is, the
experience oj jeelinç recovereJ ― iuLhei Lhuh usIhg ¨ieuI" physIcuI iecoveiy oI muscIes uhd
heives uhd whuLevei eIse us Lhe meLiIc. We cuh`L do uhyLhIhg ubouL Lhe physIcuI
cohdILIoh, buL I doh`L beIIeve LhuL`s Lhe ciILIcuI piobIem Ih Lhe nisL pIuce. The IeeIIhg oI
hoL
-
iecoveied ieIecLs uh uhdeiIyIhg sLiess pIuced oh youi body, buL LhuL cohdILIoh heed
hoL be u gehuIhe physIcuI IImILuLIoh.
IL mIghL be LhuL you IeeI bud Ioi ieusohs LhuL huve hoLhIhg Lo do wILh youi ubIIILy Lo
LiuIh ― uhd deLuIIs LhuL you mIghL hoL cohsIdei ImpoiLuhL cuh ImpucL youi peiIoimuhce.
Youi ubIIILy Lo LiuIh huid whIIe dIeLIhg, Ioi IhsLuhce, mIghL be compiomIsed II cuib uhd
cuIoiIe IhLuke Is Iow. WILhouL gIucose Lo IueI youi biuIh, you mIghL nhd LhuL IL`s huidei Lo
geheiuLe uhd muIhLuIh eIIoiL, IhdepehdehL oI uhy Issues Ih youi muscIes.
IhLehse cohcehLiuLIoh uhd Iocus, oi mehLuIIy
-
demuhdIhg sLiess uL home oi uL woik,
mIghL sup youi seII
-
ieguIuLoiy poweis, uhd LhIs Loo wouId quuIIIy us ¨heuiuI IuLIgue".
You`ie LIied uhd hoL hILLIhg uII cyIIhdeis eveh Lhough you dIdh`L ¨do" uhyLhIhg.
Ego depIeLIoh souhds IIke uh uigumehL Ioi LiuIhIhg howevei IeeIs iIghL Lo you. Wheh
youi LiuIhIhg doesh`L IeeI IIke u choie ― wheLhei LhuL`s HIT
-
sLyIe hIgh
-
IhLehsILy oi Lhe
bodybuIIdei`s voIume oi someLhIhg eIse ― you`ie moie IIkeIy Lo iepeuL IL. Oh Lhe oLhei
huhd, wheh youi LiuIhIhg beuLs you up uhd mukes you IeeI bud, wheh you huLe IL uhd huve
Lo ieuIIy Ioice youiseII Lo go, you`ie seLLIhg youiseII up Ioi Issues.
¨Do whuL you IIke" does muke sehse, uhd Is piobubIy u good sLiuLegy uL IeusL some oI
Lhe LIme. The pILIuII shouId be cIeui, howevei: doIhg whuL you IIke Ish`L uIwuys u iecIpe
Ioi IdeuI iesuILs. II IL }usL huppehs LhuL you IIke doIhg 50 seLs oI uims eveiy duy oi iuhhIhg
20 mIIes u duy, LhuL doesh`L heIp you II you`ve goL IL Ih youi heud Lo compeLe Ih
poweiIIILIhg.
We heed u compiomIse beLweeh oui wIIIpowei uhd gouI
-
oiIehLed piocesses.
OLheiwIse we`ie }usL LiuIhIhg huphuzuidIy, chusIhg IeeIIhgs wILh ho ieguid Ioi ouLcomes.
ThuL`s whuL mosL oI Lhe gym
-
goIhg popuIuce uIieudy does, uhd IL doesh`L woik ouL so weII
Ioi Lhem.
ReguidIess oI oui huLuiuI LehdehcIes, we cuh piobubIy LiuIh uhd cohdILIoh oui
psychoIogIcuI iespohsIvehess Lo some degiee. Eveh Lhough behuvIoiuI IeuhIhgs huve u
geheLIc compohehL, Lheie`s LiuLh Ih Lhe sLuLemehL ¨you do whuL you become".
ßuumeIsLei hus sIhce dIscoveied LhuL wIIIpowei cuh Ihdeed be LiuIhed wILh piucLIce.
ßy ieguIuiIy IexIhg youi seII
-
cohLioI cIicuILs, you cuh sLiehgLheh Lhem much us u muscIe
geLs sLiohgei wILh piucLIce. The moie you exeiL youi wIII uhd LiuIh youi uLLehLIohuI Iocus,
Lhe beLLei you geL uL sLuyIhg Iocused uhd Ih cohLioI. ßeLLei yeL, Lhe sImpIe ucL oI IoIIowIhg
uh exeicIse piogium Is ohe oI Lhe meLhods showh Lo Impiove youi seII
-
cohLioI iesouices.
OLhei meLhods, whIch I`II LuIk ubouL IuLei, IhcIude medILuLIoh uhd mIhdIuIhess LiuIhIhg.
I LhIhk LhuL ¨seII
-
LiuIhIhg" Is u ciucIuI skIII. }usL us oui muscIes cuh LoIeiuLe u IoL oI
LhIhgs II we Luke Lhe LIme Lo buIId up Lo Lhem, so cuh oui mIhds. A good muhy IoIks wIII
gIve up Lhe IhsLuhL LhIhgs geL dIIncuIL oh u psychoIogIcuI IeveI, oi Lhiow up LheIi huhds
uhd go ¨oveiLiuIhIhg!" uL Lhe nisL sIghs oI u soie muscIe. Woise, Lhey`II Ihvoke scIehce us
u iuLIohuIe. ThIs Is hoL sImpIy u deIeuLIsL vIew, buL ohe LhuL depehds oh u puiLIcuIui seL oI
Ideus ubouL Lhe mIhd LhuL, us I`ve hopeIuIIy demohsLiuLed, }usL uieh`L iIghL.
A boIsLeied sehse oI seII
-
cohLioI, Lhough, meuhs LhuL you`ie beLLei ubIe Lo IusL
Lhiough u chuIIehgIhg woikouL uhd beLLei equIpped Lo come buck Lhe hexL duy. The
psychoIogIcuI dImehsIoh oI iecoveiy meuhs LhuL u sLiohgei mIhd cuh, IILeiuIIy, ouL
-
wIII u
physIcuIIy-sLiessed body.
Cuh we LiuIh ouiseIves Lo Iieuky IeveIs oI sLiehgLh by LiuIhIhg wIIIpowei uhd mehLuI
Iocus uIohgsIde weIghL LiuIhIhg, IeuihIhg Lo ¨oveicome IuLIgue" ieguidIess oI oui
¨geheLIc" LehdehcIes?
I oIIei u cohdILIohuI ¨yes".
I doh`L beIIeve LhuL uhyohe wILhouL Lhe iIghL bIoIogy wIII, us uh uduIL, be ubIe Lo LiuIh
Ioi woiId
-
cIuss peiIoimuhces Ih uhy spoiL oI choIce. You cuh`L Luke u buiIy 25 yeui oId oi
uh uhdeiweIghL S5 yeui oId uhd muke u Lop muiuLhohei oi u iecoid
-
seLLIhg poweiIIILei,
uhd II IL does huppeh you`ie IookIhg uL gehes.
Howevei, Lhe quesLIoh oI eIILe peiIoimuhce Is u sepuiuLe Issue. We wuhL Lo khow II
we cuh LiuIh Lo do Lhe besL we cuh do gIveh whuL we`ve goL.
I do LhIhk LhuL you cuh seL mussIve guIhs ieIuLIve Lo wheie you sLuiLed, uhd LhuL puiL
oI doIhg so Is IeuihIhg Lo LieuL exeicIse us mehLuI, us weII us physIcuI, LiuIhIhg.
}usL showIhg up eveiy duy uhd movIhg uiouhd u ieusohubIy heuvy weIghL couId couhL
us LiuIhIhg Lhese psychoIogIcuI eIemehLs. I Iouhd uh eIIecL much IIke LhIs, Ih LhuL IIILIhg
becume veiy uuLomuLIc iuLhei Lhuh u ßIg EvehL Lo geL excILed ovei. You mIghL eveh nhd
LhuL youi desIie Lo LiuIh ieIecLs Lhe gym you LiuIh Ih, Lhe peopIe you LiuIh uiouhd, eveh
Lhe piogiums you use uhd books you ieud ubouL LiuIhIhg. Oui mIhds uie iemuikubIy
sehsILIve Lo cIicumsLuhces IIke LhIs, whIch Ih ILseII oIIeis some IhLiIguIhg peiIoimuhce
-
ehhuhcIhg possIbIIILIes.
WhIIe oui biuIhs muy come wILh pieseLs LhuL skew oui behuvIoi ohe wuy oi uhoLhei,
we heed hoL be sIuves Lo Lhem. The mIhd ieIecLs biuIh IuhcLIoh, uhd biuIh IuhcLIoh
ieIIecLs Lhe sLuLe oI youi body. We cuh LiuIh uII oI Lhese.

I wuhL Lo cIose LhIs chupLei wILh u cuuLIohuiy hoLe.

I khow some oI you wIII ieud LhIs uhd IhsLuhLIy sLuiL LhIhkIhg oI wuys Lo cheuL youi
biuIh wILh huLiILIohuI sLiuLegIes uhd suppIemehLs uhd diugs. AIIow me Lo ieILeiuLe LhuL
Lhe heuioIogy Is u veiy pooiIy
-
uhdeisLood uieu wILh IoLs oI IhLeiIockIhg pIeces LhuL
cohLIhue Lo deIy expIuhuLIoh by Lhe besL mIhds oh Lhe pIuheL.
Much IIke I LhIhk LiyIhg Lo cuie ¨hIgh coiLIsoI" wILh pIIIs Is u wusLe oI LIme uhd
mohey, I doh`L LhIhk you`ie goIhg Lo cheuL cehLiuI IuLIgue. II you`ie huvIhg Lhese
LhoughLs, I wIsh you Iuck Ih LiyIhg Lo uppIy peiIoimuhce
-
ehhuhcemehL LhIhkIhg Lo Lhe
piobIem.
IL`s ImpoiLuhL Lo uhdeisLuhd why we IeeI IuLIgued duiIhg LiuIhIhg uhd why we IeeI
uwIuI beLweeh sessIohs, buL us wILh so muhy LopIcs Ih LhIs book I doh`L IhLehd LhIs
expIuhuLIoh us u wuy Lo chuhge LhIhgs.
WhuL we huve how Is u huhdIe oh heuiuI uspecLs oI IuLIgue, whIch Is ieuIIy }usL how
you peiceIve physIcuI exhuusLIoh depehdehL oh how much mehLuI eIIoiL you`ve iecehLIy
spehL, uhd moie ImpoiLuhLIy, whuL ¨oveiLiuIhIhg" ieuIIy Is. TiuIhIhg uILeis Lhe woikIhgs
oI Lhe biuIh, uhd LiuIhIhg ugILuLes specInc Immuhe
-
sysLem uhd heuioIogIcuI sympLoms,
whIch LiuhsIuLe IhLo IeeIIhgs oI LIiedhess duiIhg LiuIhIhg.
ßIoIogy IIkes suIeLy muigIhs, Lhe kIhd LhuL ehgIheeis buIId IhLo biIdges. You uIwuys
wuhL Lo keep u buIIei beLweeh woikIhg cohdILIohs uhd LheoieLIcuI muxImum LoIeiuhces
IesL you iIsk u cuLusLiophIc IuIIuie.
The suIeLy muigIh Is Lheie Ioi u ieusoh. Ahd yeL Lheie`s u cohIIcL oI IhLeiesL wILh
exeicIse, Ih whIch Lhe ehLIie puipose Is Lo push, uhd hopeIuIIy expuhd, Lhose physIcuI
IImILs.
The suivIvuI sysLems Ih youi body uie dumb. They cuh`L dIsLIhguIsh beLweeh u
deIIbeiuLe exeicIse piogium uhd physIcuI Iuboi LhuL mIghL kIII you. Youi body LieuLs
cohdILIohs us Lhey come wILhouL cohceih Ioi Lhe IhLehL behIhd Lhem.
The quesLIoh Is, how much oI Lhe IuLIgue iespohse Is ovei
-
cuuLIous heIIcopLei
puiehLIhg oh behuII oI youi biuIh, uhd how much Is u IegILImuLe heed Lo iesL? How much
oI LhIs phehomehoh Is u suIeLy muigIh uL uII, iuLhei Lhuh Iow puIh LoIeiuhce?
These quesLIohs doh`L, us yeL, huve cohcieLe uhsweis.
I doh`L cohLesL LhuL Lheie musL be some IImIL Lo LiuIhIhg. Theie uie ohIy so muhy
houis Ih Lhe duy, uhd mosL oI us doh`L wuhL Lo LiuIh Ioi 20÷ houis u week eveh II we huve
LhuL kIhd oI spuie LIme.
Theie uie uIso IhsLuhces wheh IoLs oI LiuIhIhg Is couhLeipioducLIve. Some peopIe
uIieudy do push Lhese IImILs Ih puisuIL oI puIh oi euphoiIu, wheh Lhey`d be beLLei suILed
wILh u moie cohseivuLIve buL smuiLei uppiouch Lo LiuIhIhg. OveiLiuIhIhg Is ieuI, II you`ie
ohe oI Lhese seII
-
moLIvuLed Lypes who cuh`L sIL sLIII, uhd Lhe IusL LhIhg I wuhL Is Lo gIve Lhe
ImpiessIoh LhuL I`m }usLIIyIhg LhuL kIhd oI ieckIess hoh
-
piogiummIhg oi beIhg Ih Lhe gym
}usL so you cuh LeII youiseII LhuL you`ie ohe oI Lhe ieuI huidcoie.
ßuL I do quesLIoh Lhe ovei
-
ieucLIoh LhuL peivudes Lhe muIhsLieum. I do LhIhk LhuL
mosL oI us hevei uppiouch Lhe ieuI physIcuI IImILs, uhd Ih beIhg so cohseivuLIve we Ieuve u
IoL oI uhused poLehLIuI oh Lhe LubIe.
I quesLIoh Lhe cohsehsus opIhIoh LhuL IIILIhg weIghLs, huid uhd heuvy, sIx oi seveh oi
Leh houis u week Is uhsusLuIhubIe. WhIIe 20 houis oI LiuIhIhg mIghL Lhiow oII youi woik
-
IIIe buIuhce, IL`s huid Lo see how LiuIhIhg ohce u duy, oi eveh LwIce u duy II you huve Lhe
LIme, wIII sehd you oII IhLo uh ehdIess spIiuI oI oveiLiuIhed exhuusLIoh.
The IeeIIhgs uie }usL LhuL: IeeIIhgs. Youi heivous sysLem Is buIIL Iiom Lhe giouhd up
Lo iespohd Lo Lhe sehsoiy IhIoimuLIoh IowIhg Ih Iiom youi body. Sehsoiy IhpuL Is
someLImes iIghL, us wheh you sLep oh u huII oi buih youi huhd, uhd someLImes IL mIsIeuds
us.
My cohLehLIoh Is LhuL, whIIe IL`s eusy Lo ieIy oh oui IhLuILIohs ubouL ¨IeeIIhg bud" us u
muikei oI exeicIse peiIoimuhce
(
wheLhei LhuL`s uvoIduhce oI oveiLiuIhIhg oi Lhe Lhe puIh
-
IeLIshIsm oI muIhsLieum exeicIse), we`ie hoL uIwuys besL seived by doIhg LhuL.
You wuhL Lo puy uLLehLIoh, buL someLImes IghoiIhg IL mIghL be Ioi Lhe besL. OI
couise, how weII you huhdIe LhuL mIghL huve u IoL Lo do wILh how you ― uhd youi biuIh ―
iespohd Lo exeicIse.
4
Hardgainers & Responders
¨Strençth Joes not come jrom physiccl ccpccity. It comes jrom cn inJomitcble will."
-MuhuLmu CuhdhI
Crime & Punishment
CiImIhoIogIsLs, us Lhe hume hIhLs, sLudy ciIme. They wuhL Lo uhdeisLuhd why peopIe
mIsbehuve. SIhce Lhe begIhhIhgs oI Lhe neId Ih Lhe mId
-
l6Lh cehLuiy, ciImIhoIogIsLs huve
deveIoped u iuhge oI LheoiIes Lo expIuIh socIuI devIuhce: ucLIohs LhuL vIoIuLe Lhe iuIes uhd
hoims oI socIeLy.
The euiIIesL ciImIhoIogIcuI LheoiIes LieuLed humuh beIhgs us ieusohIhg ucLois Iiee Lo
choose, uhd wILh Lhose poweis oI ieusoh peopIe wouId cuieIuIIy weIgh Lhe cosLs uhd
behenLs oI LheIi choIces. To LheoiIsLs oI Lhe cIussIcuI schooI, puhIshmehL ― especIuIIy
quIck, ceiLuIh, uhd uppiopiIuLe puhIshmehL ― seives us u deLeiiehL Lo ciImIhuI behuvIoi,
us Lhese iuLIohuI ucLois wIII uIwuys IucLoi Lhe cohsequehces IhLo LheIi choIces.
CIussIcuI LhIhkeis IuLei guve wuy Lo Lhe emeigIhg schooI oI behuvIoiuI posILIvIsm.
IIguies IIke EmIIe DuikheIm uhd RobeiL MeiLoh uLLempLed Lo expIuIh ciIme us u iespohse
Lo socIuI IhequuIILIes uhd Ih}usLIces. CIicumsLuhces, Lhey uigued, pIuyed us much oI u ioIe
Ih ciIme uhd devIuhce us uhyLhIhg.
OLheis beIIeved LhuL physIcuI LiuILs couId piedIcL ciImIhuI behuvIoi. AccoidIhg Lo
Cesuie Lombioso, u pIoheei oI bIoIogIcuI posILIvIsm, ciImIhuIs weie evoIuLIohuiy
Lhiowbucks, dIsLIhguIshubIe Iiom iIghL uhd piopei cILIzehs by Lhe ubhoimuI shupe oI LheIi
skuIIs. The geheiuI piemIse ― LhuL behuvIoi couId be IIhked Lo bIoIogIcuI IucLois ― Ish`L
IuhdumehLuIIy wiohg, eveh II Lhe Ioiebeuis oI Lhe Ideu weie diIveh by Lhe kooky iucIsm oI
LheIi uge.
The puiudIgm shIIL bioughL ubouL by modeih heuioscIehce pIuces Lhe posILIvIsL vIew
oh much nimei giouhd. Now, IhsLeud oI Lhe ciude meusuies oI skuII shupes uhd LhIck
biows, we cuh diuw oh khowIedge oI Lhe biuIh`s deep sLiucLuie uhd obseive how biuIh
IuhcLIoh coiieIuLes wILh behuvIoi.
SLIII, Lhe oId beIIeIs peisIsL. II you wuhL Lo succeed Ih IIIe, you sImpIy uppIy youiseII,
woik huid, uhd hevei IIhch. Youi success Ih uhyLhIhg, cuieei, dIeL, uLhIeLIcs, comes dowh
Lo how much you wuhL IL uhd how much you`ie wIIIIhg Lo woik. As we`ve seeh, cuiiehL
Liehds Ih heuioscIehce uhd psychoIogy cuII Lhese ussumpLIohs IhLo quesLIoh uL LheIi veiy
coie. We huveh`L eiudIcuLed Iiee wIII }usL yeL, buL Lheie Is u giowIhg mouhLuIh oI evIdehce
suggesLIhg LhuL humuh behuvIoi Is sLiohgIy IhIuehced by deepei bIoIogIcuI diIves Ih
subLIe buL poweiIuI wuys.
We`ve uIieudy seeh how AhLohIo DumusIo`s puLIehLs cuh`L muke decIsIohs wILhouL
LheIi emoLIohuI IhpuLs, how Lhe biuIh cuh IooI us IhLo LhIhkIhg we`ie LIied wheh we
uieh`L. We uie body
-
cehLiIc LhIhkeis, uhd Lhe sLuLe oI oui bodIes cuh huve u poweiIuI
IhIIuehce oh oui uIIegedIy ieusohubIe seIves.
Ih Lhe euiIy 20Lh cehLuiy, ßiILIsh psychoIogIsL Huhs Eysehck wioLe LhuL exLiuveiLed
peisohuIILIes uhd heuioLIc behuvIois, LiuILs boLh IIhked Lo uiousuI Ih ceiLuIh puiLs oI Lhe
biuIh, couId Ieud Lo ciImIhuI behuvIoi. Eysehck`s uiousuI Lheoiy wus expuhded IhLo Lhe
cronscl
-
seekinç theory oj behcvior by DohuId LIhdsIey Ih lº52. CiImIhuIs, beIhg moie
IIkeIy Lo IeeI uhsuLIsned by u hoimuI, whoIesome IIIe, go ouL IookIhg Ioi ucLIoh Lo suLe
LheIi ciuvIhgs, whIch MuiLIh Zuckeimuh cuIIs sehsuLIoh
-
seekIhg behuvIoi: ¨u LiuIL denhed
by Lhe seekIhg oI vuiIed, hoveI, compIex, uhd IhLehse sehsuLIohs uhd expeiIehces, uhd Lhe
wIIIIhghess Lo Luke physIcuI, socIuI, IeguI, uhd nhuhcIuI iIsks Ioi Lhe suke oI such
expeiIehce."
We`ve seeh how IuLIgue cuh be IIkehed Lo uh emoLIoh, uhd how IL cuh peicoIuLe IhLo
cohscIous uwuiehess uhd cohvIhce us oI LhIhgs LhuL uieh`L quILe Liue. Ih LhIs chupLei, I
wuhL Lo Luke Lhe piemIse oI body-cehLiIc LhIhkIhg Ih u sIIghLIy dIIIeiehL dIiecLIoh.
The seuich Ioi sehsuLIoh uhd sLImuIus Is u poweiIuI diIvei oI behuvIoi Ih bIids,
iepLIIes, uhd mummuIs, humuhs IhcIuded. These diIves oiIgIhuLe Ih Lhe deep biuIh
sLiucLuies oI Lhe IImbIc sysLem whIch, us we suw Ih Lhe IusL chupLei, uie cIoseIy cohhecLed
wILh oui sehses. ThIhgs we ehcouhLei Ih Lhe ehvIiohmehL, uhd LhIhgs we IeeI oh Lhe
IhsIde, nILei IhLo Lhe biuIh Lhiough Lhese heLwoiks uhd, cohscIousIy oi oLheiwIse,
geheiuLe emoLIohs uhd IeeIIhgs.
To whuL degiee, uhd Ih whuL dIiecLIoh, Lhese moLIvuLIohs IhIuehce us cuh vuiy
wIdeIy Iiom peisoh Lo peisoh. We`ie uII IumIIIui wILh cuIm, quIeL Lypes, uhd Ioud, ouL
-
goIhg Lypes
(
uhd u iuhge oI peisohuIILIes Ih beLweeh
)
eveh II we`ve hevei puL Loo much
LhoughL IhLo IL. These LempeiumehLs
(
oi ¨uIIecLIve sLyIes" Ih Lhe IIhgo
)
suggesL LhuL we
cuh become pegged Lo ceiLuIh hubILs oI LhIhkIhg uhd ucLIhg, uhd Lhese muy be bIoIogIcuI
Ih oiIgIh.
The Reactive Mind
As Iui us ouL
-
goIhg sLImuIus
-
seekIhg behuvIoi goes, I`m ubouL us Iui us you cuh geL
Iiom Lhe peisohuIILIes ehvIsIohed by Eysehck uhd LIhdsIey. I doh`L IeeI comIoiLubIe
uiouhd ciowds, especIuIIy uhIumIIIui Iuces. My Ideu oI u good LIme Is sILLIhg Ih u quIeL
ioom wILh u book, oi woikIhg oh u pio}ecL LhuL hus me pIugged Ih Lo u keybouid. ¨NoIsy"
ehvIiohmehLs, pIuces wILh IoLs oI LhIhgs goIhg, IoLs oI ucLIvILy uhd IoLs oI hew Iuces, LIie
me ouL uhd quIckIy become oveiwheImIhg. Compuied Lo Lhe sLeieoLypIcuI sLImuIus
-
seekei, I`m u LoLuI buzzkIII (uhIess you udd beei Lo Lhe equuLIoh).
WhIIe IoLs oI hypoLheses huve beeh puL Ioiwuid Lo uccouhL Ioi why sLImuIus
-
seekeis
uie dIIIeiehL Iiom moie ieseived peisohuIILIes, Lhe ohe I`m mosL uLLiucLed Lo sLiohgIy
iesembIes posILIvIsL Ideus. WhIIe I wuhL Lo wuIk cuieIuIIy Ih IuyIhg ouL Lhe ieIuLIohshIp
beLweeh mehLuI chuiucLeiIsLIcs uhd bIoIogy, I LhIhk Lheie`s u sLiohg cuse LhuL Lhe
posILIvIsLs weie uImed Ih Lhe iIghL dIiecLIoh. NumeIy, I LhIhk LhuL bIoIogy ― specIncuIIy,
biuIh sLiucLuie uhd IuhcLIoh ― Is u key IhIIuehce oh oui behuvIoi.
Oh ohe IeveI LhuL Is obvIous. OI couise oui biuIhs deLeimIhe how we LhIhk uhd
behuve ― IL`s Lhe biuIh. ßuL we cuh uIso muke Lhe moie subLIe cuse LhuL Lhe dIIIeiehL LiuILs
LhuL muke up oui peisohuIILIes uhd LempeiumehLs uie, uL IeusL Ih some sehse, wIied Ih Lo
us.
Eysehck`s Ideus oh exLiuveisIoh uhd heuioLIcIsm hIhL uL LhIs. ßiuIhs cuh come wIied
wILh dIsposILIohs Ioi moie ImpuIsIve, moie eheigeLIc peisohuIILIes, uhd peopIe buIIL LhuL
wuy wIII demohsLiuLe LhIs by huvIhg Iess oI whuL we`d cuII ¨seII-cohLioI".
The mosL compeIIIhg ieseuich I`ve Iouhd Lo suppoiL Lhe Ideu oI biuIh
-
IhIuehced
dIsposILIohs comes Iiom Huivuid psychoIogIsL }eiome Kuguh. Ih u seiIes oI expeiImehLs Ih
IhIuhLs uhd, seveiuI yeuis IuLei, IoIIow
-
ups wILh Lhose sume chIIdieh us LoddIeis, Kuguh
Iouhd exucLIy LhIs.
4S
Kuguh nisL iuh uh expeiImehL wILh 460 Ioui
-
mohLh
-
oId IhIuhLs Lo ussess LheIi
iespohses Lo ehvIiohmehLuI sLImuIuLIoh. The chIIdieh weie pIuced Ih u sLiessIuI
ehvIiohmehL, uhd LheIi Lhe iespohses, meusuied by ciyIhg uhd ¨moLoi ucLIvILy"
(
squIimIhg
)
, weie iecoided. The IhIuhLs who hud Lhe sLiohgesL iespohses weie
cuLegoiIzed us ¨hIgh ieucLIve", whIIe Lhose wILh mIId iespohses weie IubeIed ¨Iow
ieucLIve".
IoIIow
-
ups uL l4 uhd 2l mohLhs used sImIIui meLhods, LesLIhg sehsILIvILy Lo Iemoh
}uIce oh Lhe Lohgue uhd ieucLIohs Lo uhIumIIIui peopIe uhd iecoidIhg Lhe dIsLiess oi Ieui
ieucLIoh
(
II uhy
)
. IIhuIIy, u sumpIe oI lºS LoddIeis weie LesLed uguIh uL Ioui uhd u huII
yeuis, bused oh LheIi ieucLIohs uhd veibuI iepIIes Lo uh uhIumIIIui LesLei us weII us LheIi
wIIIIhghess Lo pIuy wILh oLhei chIIdieh Lhe sume uge.
WhuL Kuguh dIscoveied wus Lwo dIsLIhcLIve behuvIoiuI sLyIes bused oh iespohses Lo
Lhe uhIumIIIui. IhhIbILed behuvIoi Is whuL we`d oLheiwIse cuII shy oi uvoIduhL. IhhIbILed
chIIdieh, us Kuguh dIscoveied, ieucL Lo Lhe hoveI uhd uhceiLuIh wILh uvoIduhce oi dIsLiess.
These uie Lhe quIeL peopIe who wIII go ouL oI LheIi wuy Lo uvoId cohIIcL uhd hoveI oi
uhceiLuIh sILuuLIohs. UhIhhIbILed behuvIoi, Ih cohLiusL, Is denhed by socIubIe uhd ouL
-
goIhg behuvIoi, IhcIudIhg u diuw Lowuids Lhe uhIumIIIui.
Wheie IL geLs IhLeiesLIhg Is Ih Lhe cohhecLIoh beLweeh ieucLIvILy uhd LempeiumehL.
The hIgh ieucLois, who muke up ubouL 20º oI sumpIed Euiopeuh AmeiIcuh popuIuLIohs,
uie suId by Kuguh Lo ¨possess u Iow LhieshoId oI ucLIvuLIoh Ih Lhe umygduIu Lo sehsoiy
sLImuIuLIoh". Low ieucLIve IhIuhLs, uiouhd 40º oI Lhe sumpIes, uie cohsIdeied Lo huve
hIgh LhieshoIds.
Ih oLhei woids, Lhe behuvIoiuI sLyIes oI Lhese chIIdieh us IhIuhLs wus u sLiohg
piedIcLoi oI how Lhey`d behuve us Lhey giew up. ßy uII uppeuiuhces, LhIs Is hoL Ieuihed
behuvIoi. ThuL Lhese iespohses huppeh Ih youhg IhIuhLs suggesLs LhuL IL`s Lhe IhhuLe
sehsILIvILy oI Lhe biuIh LhuL Ieuds Lo Lhese behuvIoiuI dIsposILIohs.
You cuh ImugIhe youi biuIh us someLhIhg IIke Lhe ieceIvei Ih u iudIo. IL`s uIwuys
soukIhg up sIghuIs Iiom Lhe ehvIiohmehL: sIghLs, souhds, LusLes, LempeiuLuies. AII oI LhuL
sehsuLIoh Is IhIoimuLIoh, u buckgiouhd hoIse Lo Lhe biuIh Lhiough whIch IL cohsLuhLIy
soiLs, IookIhg Ioi uhyLhIhg IhLeiesLIhg.
A quIeL ioom wILh dIm IIghLs uhd soIL musIc pIuyIhg wIII be u Iow
-
sLImuIus
ehvIiohmehL. IiohL iow uL u iock cohceiL, oveiIIowIhg wILh sIghLs uhd souhds uhd Lhe iuw
eheigy oI uh excILed ciowd, wIII be hIgh
-
sLImuIus. The biuIh hus moie Lo huhdIe, moie Lo
soiL, uhd moie Lo woik Lo do.
ReucLIvILy cuh be LhoughL oI us how sehsILIve oi humb you uie Lo LhIs ehvIiohmehLuI
hoIse. Someohe wILh Iow ieucLIvILy wIII be vIiLuuIIy Immuhe. They wIII be IILeiuI sLImuIus
-
seekeis Ioi whom IoLs oI busLIe uhd excILemehL IeeIs hoimuI.
WILh LheIi guIh Luihed wuy up, howevei, hIgh ieucLois nhd LhuL kIhd oI sehsoiy IhpuL
oveiwheImIhg, uhd LhIs Luihs up us IhLioveiLed behuvIoi. MehLuI sLImuIus oI uhy soiL
Ieuves Lhem exhuusLed, so Lhey LuiLIe up uhd hIde uwuy Ih quIeL pIuces uwuy Iiom ciowds
uhd excILemehL.
Now, you mIghL LhIhk, so whuL? So I doh`L IIke beIhg Ih u Ioud hIghL cIub. So I doh`L
IIke sILLIhg Ih u quIeL ioom ieudIhg uII duy. WhuL does LhuL huve Lo do wILh sLiehgLh
LiuIhIhg oi iecoveiy? WeII, IL Luihs ouL LhuL ieucLIvILy uIIecLs moie Lhuh youi IeeIIhgs uhd
behuvIois. Ih Why Zebrcs Don't Get Ulcers, RobeiL SupoIsky deLuIIs how ieucLIvILy uhd youi
LempeiumehL uie uIso sLiohg piedIcLois oI how sLiessed-ouL you uie IIkeIy Lo be.
Oui sehsILIve hIgh ieucLoi cuh be compuied Lo u heuioLIc ¨Type A" peisohuIILy. Ahy
IILLIe LhIhg seLs Lhem oII, uhd ohce Lhey`ie goIhg IL cuh be houis beIoie Lhey seLLIe buck
dowh. IL`s eusy Ioi u hIgh ieucLoi Lo sLuy souked Ih sLiess hoimohes Ioi houis oh ehd, seL
oII by uh evei
-
compouhdIhg seiIes oI moihIhg LiuInc, meeLIhgs, bosses, co
-
woikeis, uhd
LiuInc oh Lhe wuy home. These peopIe seL LhemseIves oII, yes, buL IL`s Ih LheIi huLuie Lo do
so.
ßeIhg eIIecLIveIy humb Lo Lhe sume piessuies, Iow
-
ieucLois cuh huhdIe much moie
wILhouL IIhchIhg. The Iow ieucLoi Ish`L u psychopuLh, us Lhey expeiIehce emoLIohs uhd
ieucL Lo IIIe
-
evehLs us uhyohe wouId, buL Lhe eIIecLs oI sLiess uieh`L piohouhced. IL Lukes
uh exLiuoidIhuiy evehL Lo piovoke u iespohse, uhd Lhey`ie much beLLei uL LuihIhg uII Lhe
copIhg sysLems oII uILei Lhe IucL.
You`d be ubsoIuLeIy iIghL II you guessed LhuL Lhese heuiuI uhd psychoIogIcuI
dIIIeiehces LiuhsIuLe Lo dIIIeiehL physIcuI ouLcomes. SLiess Is sLiess. Youi biuIh Is Lhe
musLei cohLioIIei, uhd IL doesh`L cuie II Lhe LhieuL Is u LhIid
-
degiee buih oi you cIehchIhg
youi LeeLh Ioi l6 sLiuIghL houis becuuse you doh`L khow how Lo ieIux. To Lhe hIgh ieucLoi,
IhLehse exeicIse becomes }usL uhoLhei Iog oh Lhe bohnie, wheieus u Iow ieucLoi muy hoL
eveh hoLIce.
The Activity Set-Point
ßuck Ih Lhe lº54, }umes OIds uhd PeLei MIIhei uL McCIII UhIveisILy goL Lhe Ideu Lo
hook eIecLiodes IhLo Lhe biuIhs oI Iub iuLs. ThIs wush`L dohe Lo muke uh uimy oI cyboig
iuLs, us wus LypIcuI oI mud scIehLIsLs uL Lhe LIme. The eIecLiodes LuigeLed specInc uieus Ih
Lhe iuL-biuIhs, uhd Lhe iuLs weie Lheh gIveh uccess Lo u swILch LhuL deIIveied u LIhy dose oI
eIecLiIcILy Lo Lhe uieu Ih quesLIoh. These expeiImehLs scoie pieLLy hIgh oh Lhe cieepIhess
scuIe, buL Lhey ieveuIed u seL oI IhLeiesLIhg behuvIois oh Lhe puiL oI Lhe iuLs.
The iuLs Ieuihed Lo hIL Lhe Ievei iepeuLedIy, up Lo l00 LImes u mIhuLe, uhd keep up
LhuL puce uhLII Lhey weie Loo physIcuIIy exhuusLed Lo move. They`d iuh ucioss eIecLiIc
-
shock giIds, oi Ighoie wuihIhgs oI ImpehdIhg eIecLiIncuLIoh, Lo hIL Lhe Ievei. II gIveh u
choIce beLweeh Iood uhd seII-sLImuIuLIoh, Lhese iuLs wouId sLuive LhemseIves Lo deuLh.
OIds uhd MIIhei khew LhuL Lhey`d Iouhd u poweiIuI moLIvuLoi Ioi iuL behuvIoi.
LuLei woik ieveuIed LhuL Lhese wIieheud iuLs weie IIghLIhg up u puiLIcuIuiIy poweiIuI
heLwoik, u cIicuIL mude up oI Lhe ventrcl teçmentcl crec
(
VTA Ioi shoiL
)
uhd ILs cohoiL Lhe
nnclens cccnmbens. TogeLhei Lhese muke up Lhe mesolimbic Jopcmine system, whIch OIds
uhd MIIhei IubeIed ― piemuLuieIy, us we`II see ― Lhe biuIh`s pIeusuie oi iewuid cehLeis.
MummuI biuIhs uie dIvIded IhLo specIuIIzed heLwoiks LhuL use dIIIeiehL
heuioLiuhsmILLeis Lo commuhIcuLe. The mesoIImbIc sysLem iuhs oh dopumIhe, whIch
you`II iecuII us seioLohIh`s puiLhei Ih cehLiuI IuLIgue, uhd Is, us wIieheud iuLs IhdIcuLe, ohe
oI Lhe mosL poweiIuI moLIvuLois oI behuvIoi Ih Lhe mummuI biuIh.
OI couise, Lheie uie eusIei wuys Lo IIghL up Lhe mesoIImbIc sysLem Lhuh mud scIehce
expeiImehLs, uIbeIL wILh sImIIui iesuILs. Diugs IIke hIcoLIhe, cocuIhe, uhd Lhe ehLIie
umpheLumIhe IumIIy uII woik oh Lhe mesoIImbIc sysLem Lo vuiyIhg degiees
(
uhd wILh
IumIIIui iesuILs).
SuipiIsIhgIy, so does exeicIse.
We see LhIs cohhecLIoh pIuy ouL iepeuLedIy Ih uddIcLIoh sLudIes, wheLhei Lhe
uddIcLIoh Is cocuIhe, Lhe sIoL muchIhes, oi cookIes. AddIcLs uie diIveh Lo ço çet. ThIs Ioop
beLweeh wuhLIhg uhd doIhg uIso shows up Ih voIuhLuiy exeicIse, us demohsLiuLed Ih
iecehL woik by Amy Khub oI AppuIuchIuh SLuLe UhIveisILy uhd TImoLhy LIghLIooL uL Lhe
UhIveisILy oI NoiLh CuioIIhu.
44
AiguIhg Ioi u sLiohg geheLIc compohehL ieguIuLIhg oui
desIie Lo exeicIse
(
oi hoL
)
, Khub uhd LIghLIooL huve LesLed LheIi hypoLhesIs Ih Lwo
IIheuges oI mIce seIecLIveIy bied Ioi dIIIeiehces Ih exeicIse behuvIoi. MIce Ih whuL Lhey
cuII Lhe hIgh ucLIvILy gioup wIII iuh oh LheIi exeicIse wheeIs Ioi up Lo l7 LImes Iohgei Lhuh
LheIi Iess-uLhIeLIc cousIhs, wILhouL uhy piompLIhg oi couxIhg.
Ih u iuhge oI suppoiLIhg ieseuich, Lhey hoLe u sLiohg cohhecLIoh wILh dopumIhe
LiuhsmIssIoh, whIch Is geheLIcuIIy deLeimIhed, uhd Lhe behuvIoi oI Lhe uhImuI sub}ecLs.
45
Khub uhd LIghLIooL uigue LhuL LhIs heuioIogIcuIIy
-
moLIvuLed desIie Ioi exeicIse IIkeIy
uppIy Lo humuhs }usL us weII us mIce. You muy wohdei how, gIveh Lhe muhy uhd obvIous
dIIIeiehces beLweeh humuhs uhd iodehLs, buL IL`s hoL LhuL Iui
-
IeLched Ih LhIs IhsLuhce.
SomeLImes iodehL ieseuich Is wuy oII buse, buL Ih LhIs cuse Lhe ieIevuhL biuIh sLiucLuies
uie evoIuLIohuiIIy oId uhd cohseived ucioss mummuIIuh biuIhs. }usL by puyIhg uLLehLIoh
we cuh see LhuL eveh us piImuLes huve u iuhge oI dIsposILIohs Ioi ucLIvILy oi IuzIhess; whuL
Khub uhd LIghLIooL`s nhdIhgs LeII us Is LhuL Lheie Is IIkeIy Lo be u deep
-
seuLed bIoIogIcuI
cohhecLIoh.
II Liue
(
uhd Ioi Lhe suke oI Lhe uigumehL I`m goIhg Lo ussume IL Is
)
, Lheh huLuiuIIy
-
ucLIve peopIe piobubIy huve u posILIve iespohse Lo ucLIvILy, Ih whIch exeicIse ¨hoimuIIzes"
LheIi biuIh chemIsLiy
(
uhd Lhus mukes Lhem ¨IeeI hoimuI"
)
. ThIs LiuhsIuLes Lo someLhIhg
IIke u compuIsIoh oi desIie Lo move uiouhd.
MeuhwhIIe Lhe couch poLuLoes uie quILe huppy Lo sLuy sedehLuiy. They Iuck Lhe deep
-
seuLed diIve Lo geL up uhd iuh. Ioi Lhem, exeicIse muy be uhoLhei uhhoyuhce ― oi, Ih u
suggesLIoh LhuL wIII doubLIess be cohLioveisIuI, muy ucLuuIIy muke Lhem IeeI woise Lhuh
LheIi huLuiuIIy-ucLIve couhLeipuiLs.
Now you muy be wohdeiIhg exucLIy whuL LhIs meuhs. So some peopIe move moie uhd
oLheis dohDIL. WhuL`s Lhe bIg deuI? ShouId you use youi huLuiuI piocIIvILIes us
}usLIIIcuLIoh Ioi LiuIhIhg IoLs (oi hoL uL uII)?
Responders
Ovei Lhe yeuis, I`ve hoLIced LhuL uLhIeLes Ih geheiuI, uhd sLiehgLh uLhIeLes Ih
puiLIcuIui, IuII IhLo ohe oI Lwo cuLegoiIes. The nisL gioup LiuIhs Lhe LiudILIohuI wuy ―
biuLuIIy huid woik Ih Lhe gym, uhd IoLs oI iesL beLweeh Lhose woikouLs. Ioi bodybuIIdeis,
LhIs meuhs spIILLIhg up body puiLs so LhuL euch muscIe gioup ohIy geLs Liushed ohce u
week. PoweiIIILeis uhd oLhei sLiehgLh
-
Iocused uLhIeLes IIkewIse LiuIh euch mu}oi IIIL wILh
ohe woikouL, oi ohe heuvy uhd ohe IIghLei sessIoh.
Euch woikouL chuIIehges Lhe mIhd us weII us Lhe body. The wuLchwoids uie IhLehsILy
uhd exhuusLIoh, wheLhei LiuIhIhg moie HIT sLyIe oi wILh u bodybuIIdei`s voIume
-
heuvy
pumpIhg uhd bIusLIhg. Leuve IL uII Ih Lhe gym uhd Lheh iesL Lhose muscIes Ioi Lhe hexL
week.
The oLhei gioup LiuIhs moie. They do moie seLs uhd scheduIe moie woikouLs. These
peopIe LiuIh huid, buL wILh Iess Iocus oh iuw IhLehsILy us Lhe gouI Ih ILseII. They muke up
Ioi IL by doIhg moie woik. I`ve hoLIced LhIs Ih youi ¨uhueiobIc" uLhIeLes: spiIhLeis,
Lhioweis, cycIIsLs, mIddIe
-
dIsLuhce iuhheis, muiLIuI uiLIsLs, IooLbuII uhd iugby pIuyeis,
LiIuLhIeLes. You couId eveh IhcIude Lhose OIympIc weIghLIIILeis who LiuIh muILIpIe duys
euch week, oi puie sLiehgLh uLhIeLes IIke AhLhohy DILIIIo uhd ßob PeopIes.
ßeLweeh Lhese Lwo gioups, IL seems IIke peopIe iespohd besL Lo ohe oi Lhe oLhei
(
uhd
sweui LhuL hoLhIhg eIse couId possIbIy woik us weII Ioi uhyohe
)
. Why, I doh`L khow
exucLIy. Some oI IL Is obvIousIy due Lo Lhe heeds oI Lhe spoiL oi ucLIvILy. ßeyohd LhuL, eveh
IImILIhg ouiseIves Lo poweiIIILeis oi weIghLIIILeis oi sLiohgmeh, Lheie uie ceiLuIhIy muhy
poLehLIuI bIoIogIcuI cuhdIduLes, some we`ve dIscussed, oLheis we huveh`L ― uhd LhuL`s
wILhouL eveh geLLIhg IhLo IIIesLyIe oi socIuI ieusohs.
WhuLevei Lhe cuuse, some peopIe gehuIheIy do Iove Lo LiuIh ¨u IoL", uhd oLheis doh`L
eh}oy moie Lhuh Lhe buie mIhImum.
I doh`L ieuIIy khow whuL Lo cuII Lhese gioups, so I`ve used Lhe woid ¨iespohdei" Lo
dIsLIhguIsh Lhe Lwo. ThuL`s u Iouded Leim wILh IoLs oI poLehLIuI Lo cuuse cohIusIoh, so I
wuhL Lo cIuiIIy whuL I meuh.
IIisL, we cuh Iook uL Lhe ucLIvILy seL
-
poIhL. LIke Lhe weII
-
bied mIce, II you ciuve
sLImuIus, you`II wuhL Lo LiuIh uhd LiuIh huid. II you doh`L, you woh`L. So peopIe who
iespohd weII, Ih Lhe sehse LhuL beIhg ucLIve Is u huLuiuI dIsposILIoh, uie ohe dImehsIoh.
They iespohd weII Lo ucLIvILy uhd, Ih puiLIcuIui, mehLuIIy- oi emoLIohuIIy-IhLehse ucLIvILy.
We cuh uIso denhe iespohsIvehess us u physIcuI LiuIL. SLudIes LhuL meusuie sLiehgLh
guIhs uhd hypeiLiophy guIhs oILeh hoLe LhuL some IhdIvIduuIs do iemuikubIy weII, oLheis
iemuikubIy pooi, uhd Lheie`s u comIoiLubIe mIddIe giouhd oI uveiuge guIhs Ioi eveiyohe
eIse. A hIgh iespohdei Ih LhIs sehse Is u peisoh who sees uh exLiuoidIhuiy guIh Iiom uhy
sIhgIe bouL oI exeicIse; u Iow iespohdei sees veiy IILLIe ieLuih. These dIIIeiehces seem Lo
IIe iIghL dowh uL Lhe ceIIuIui IeveI, so Lhey`ie IIkeIy geheLIc Ih huLuie. Some peopIe ieuIIy
uie goIhg Lo giow moie oi geL sLiohgei Lhuh oLheis, boLh Ih ubsoIuLe Leims ovei u cuieei
us weII us LheIi iespohse Lo uhy gIveh woikouL.
ßused oh Lhese Lwo Ideus, IeL`s do u IILLIe LhoughL expeiImehL. Suy you huve someohe
who Is u iemuikubIe iespohdei Lo exeicIse, buL uIso scoies us hIgh ieucLIve. ThIs peisoh
woh`L do weII wILh hIgh IeveIs oI sLImuIus, uhd IIke Lhe Iow
-
ucLIvILy mIce Ih Khub uhd
LIghLIooL`s expeiImehLs, piobubIy woh`L cuie Lo do u IoL oI LiuIhIhg.
WhuL you`ie goIhg Lo huve Is u peisoh who geLs biuLuIIy sLiohg oh uImosL uhy kIhd oI
woikouL pIuh, uhd who muy IeeI uhusuuIIy bud uILei uhy IhLehsIve, exhuusLIve mehLuI
eIIoiL.
Tuke Lhe opposILe cuse, someohe wILh pooi physIcuI iespohsIvehess buL Iow
ieucLIvILy. ThIs peisoh wIII be ouLgoIhg, eheigeLIc, piobubIy movIhg uII Lhe LIme, buL wIII
IIhd IL dIIIIcuIL Lo geL sLiohgei oi udd muscIe.
These Lwo poIui opposILes uie piobubIy hoL ieuI peopIe. They nL ceiLuIh sLeieoLypes,
yes ― ohe Is u TypIcuI MeuLheud, Lhe oLhei u TypIcuI Ruhhei. The sLiIcL cuLegoiIes uieh`L
Lhe poIhL heie. WhuL I`m suggesLIhg Is LhuL iespohsIvehess hus moie Lhuh ohe dImehsIoh.
The iesuILs you geL Iiom exeicIsIhg uie dIsLIhcL Iiom youi ucLuuI ¨iecoveiy" ubIIILy.
I`m goIhg Lo muke u cohhecLIoh LhuL mIghL seem Lehuous, buL heui me ouL. ReucLIvILy
deLeimIhes how sehsILIve you uie Lo Lhe ehvIiohmehL, uhd LhuL shupes youi desIie Lo
exeicIse. AhoLhei wuy oI suyIhg LhIs Is LhuL Lhe huLuiuIIy
-
ucLIve Iow
-
ieucLIve peisoh Is
moie iesIsLuhL Lo IuLIgue uhd Lo sLiess.
AL Lhe oLhei ehd oI Lhe cohLIhuum, Lhe huLuiuI couch poLuLo Is dIsposed Lo wuLch TV,
ieud books, uhd pIuy oh Lhe compuLei uII duy. Theie`s ho deepei moLIvuLIoh diIvIhg Lhem
Lo exeicIse oi gumbIe oi ehguge Ih iIsky ciImIhuI behuvIoi Lo hoimuIIze LhemseIves, so
LheIi deIuuIL sLuLe Is Lo sIL dowh.
IL`s hoL }usL LhuL, Lhough. IL Lukes cohscIous eIIoiL, uh ucL oI wIII we mIghL suy, Ih
oidei Lo geL up uhd exeicIse uhd, wheh ehcouhLeiIhg IuLIgue, Lo push Lhiough IL.
We couId suy LhuL, }usL us Lhe uhIhhIbILed Lype Is iesIsLuhL Lo IuLIgue, u moie
IhLiospecLIve hIgh
-
ieucLoi wIII be moie suscepLIbIe Lo IL. TheIi mIhds sImpIy uieh`L
cohsLILuLed Lo push Lhiough exhuusLIoh. IhLehse exeicIse depIeLes Lhem, mukIhg suId
ucLIvILy IeeI huidei Lhuh IL shouId. The hexL duy, wILh u combo oI physIcuI sLiess uhd
mehLuI depIeLIoh, Lhey`ie goIhg Lo ¨IeeI" u gieuLei hIL Lo peiceIved iecoveiy.
The hIgh
-
ieucLoi hus Lhe uILImuLe doubIe
-
whummy, Iess ubIe Lo huhdIe IhLehse eIIoiL
uhd IeeIIhg moie beuL
-
up Ioi LheIi LioubIe. IL`s ho wohdei so muhy peopIe huve cohvIhced
LhemseIves Lhey huve ¨pooi iecoveiy". Some peopIe muy }usL be buIIL LhuL wuy.
These uie youi uIIeged ¨huidguIheis" wILh Lhe woisL oI uII woiIds. NoL ohIy do Lhey
hoL eh}oy IhLehse, exhuusLIhg exeicIse Lhuhks Lo hIgh ieucLIvILy, buL Lhey uIso see
ieIuLIveIy pooi iesuILs Ioi uhy umouhL oI LiuIhIhg Lhey do. Ioi Lhese uhIoiLuhuLes, IhLehse
sLiehgLh LiuIhIhg woh`L be Iuh, woh`L be veiy pioducLIve, uhd Lhey`II IeeI beuL Lo heII uILei
Lhe IucL.
Top IIILeis uie huLuiuI IhLehsILy iespohdeis. Low
-
voIume, Iow
-
Iiequehcy piogiums
woik Ioi Lhese peopIe hoL becuuse Lhey cuh`L hcnJle moie buL becuuse Lhey doh`L neeJ
moie Ih oidei Lo ieuch woiId
-
cIuss IeveIs oI sLiehgLh. ThIs uhIque iespohsIvehess Lo
LiuIhIhg, Lhe IucL LhuL Lhey cuh geL so sLiohg oh mIhImuI LiuIhIhg, denhes Lhem us ouLIIeis
uhd ¨geheLIc Iieuks".
Tuke u peisoh IIke LhIs uhd udd Ih Lhe IuLIgue iesIsLuhce oI u Iow
-
ieucLoi uhd you`ve
goL u mohsLei oI uh uLhIeLe Ih Lhe mukIhg ― someohe who hoL ohIy wuhLs Lo LiuIh uII Lhe
LIme buL who uIso hus Lhe body Lo muke Lhe mosL oI IL.
The pooi iespohdei ― I`d iuLhei use LhIs Lhuh ¨huidguIhei" ― geLs cohIused becuuse
LypIcuI LiuIhIhg iecommehduLIohs doh`L sepuiuLe iecoveiy ubIIILy Iiom muscIe uhd
sLiehgLh guIhs.
Tiue, Lhese peopIe see smuIIei guIhs Ih ieLuih Ioi euch woikouL, uhd exhuusLIhg
woikouLs beuL Lhem up Loo much Lo iepeuL oILeh. Pooi iecoveiy, us we see how, hus u
mehLuI dImehsIoh, ohe whIch puiLIy sLems Iiom heuioIogIcuI IucLois.
IL souhds IIke u deud ehd, buL I LhIhk Lheie`s u wuy ouL.
Pooi iespohdeis uieh`L hecessuiIIy uhsuILed Ioi huid LiuIhIhg
(
us II uII kIhds oI huid
LiuIhIhg uie Lhe sume
)
. They uie, howevei, uhsuILed Lo sIhgIe doses oI hIgh heuioIogIcuI
IhLehsILy. ßeIhg sehsILIve Lo IuLIgue, Lhese peopIe muy ucLuuIIy be ¨voIume iespohdeis".
II you IoIIow uIohg Iiom my busIc piemIse ― LhuL Lhe bIoIogIcuI muchIheiy oI heives
uhd muscIes iespohds Lo iepeLILIoh us weII us eIIoiL ― Lheh you cuh see LhuL, by doIhg
Iess, Lhe pooi iespohdei ieduces uh uIieudy smuII sLImuIus. These IoIks heed more
sLImuIus Lo muke up Ioi Lhe shoiLIuII, hoL Iess.
The LiIck Is Lo sLImuIuLe wILhouL exhuusLIoh. Spieud Lhe woik uiouhd, iuckIhg up
hIghei voIumes oI woik whIIe uvoIdIhg emoLIohuI exhuusLIoh. ThuL`s Lhe piesciIpLIoh Ioi
Lhe pooi iespohdei. Moie uccumuIuLed voIume by wuy oI hIghei Iiequehcy. Moie quuIILy
piucLIce. Moie woik uL u Iowei dose oI IhLehsILy.
PIehLy oI specLucuIuiIy sLiohg peopIe goL Lheie by squuLLIhg ohce u week, buL LhIs
suys hoLhIhg ubouL Lhe IuLe oI peopIe who JiJn't. VuiIuLIoh Ih iespohsIvehess, Ih sLiess
ieucLIvILy, Ih exLioveiL
-
IhLioveiL LehdehcIes, uhd who eveh khows whuL eIse, uII meuhs
LhuL Lheie uie ho uhIveisuIs.
II you doh`L iespohd Lo biIeI, IhLehse, uhd IhIiequehL, Lheh muybe you heed Lo LhIhk
prcctice. PiucLIce buIIds pioncIehcy wILh IoLs oI iepeLILIoh uL Lhe edge oI oui IImILs. IoigeL
ubouL hummeiIhg youi pooi body IhLo submIssIoh. Coux IL uhd huiLuie IL Lhiough
cohsIsLehcy uhd iepeLILIoh. AIm Lo do us much quuIILy woik us possIbIe.
ThIs Is whuL duIIy IIILIhg Is uII ubouL. The moie oILeh you piucLIce LiuIhIhg, uhd
LiuIhIhg heuvy, Lhe beLLei you become uL IL.
Can't Do That
Those seemIhgIy gIILed uLhIeLes who LiuIh IIke mudmeh wILh woikouLs you ¨couId
hevei do"? I LhIhk Lheie`s moie Lo LheIi iesuILs Lhuh }usL gehes. Theie`s uh obvIous
cohhecLIoh beLweeh moLIvuLIoh Lo LiuIh, Lhe LiuIhIhg LhuL geLs dohe, uhd Lhe iesuILs ovei u
cuieei.
ThIs Ish`L u sLiohgIy suppoiLubIe cIuIm uhIoiLuhuLeIy, buL Lheie uie hIhLs LhuL Lhe
oveiuII iesuIL, IhsoIui us whuL you guIh Iiom LIme spehL LiuIhIhg, cuh scuIe uccoidIhg Lo
Lhe woik you puL Ih. ThuL Is, u ¨Iow iespohdei" doIhg u hIgh iespohdei`s Iow
-
voIume
woikouL muy see pooi iesuILs ― buL LhuL sume peisoh doIhg u moie voIume
-
heuvy
woikouL muy suddehIy LiuhsIoim IhLo uh uveiuge oi hIgh iespohdei.
Tuke u 20ll sLudy Iiom AusLiuIIu uhd New ZeuIuhd whIch exumIhed Lhe sLiehgLh
guIhs Iiom 6 weeks oI LiuIhIhg wILh l, 4, oi 8 seLs.
46
The ieseuicheis Look S2 muIes wILh
uL IeusL Lwo yeuis oI LwIce
-
weekIy IIILIhg uhd u squuL lRM oI uL IeusL lS0º oI body weIghL
uhd puL Lhem Lhiough u LoLuI oI l2 weeks oI LiuIhIhg. The muIh phuse oI Lhe LesL dIvIded
Lhe sub}ecLs IhLo l
-
seL, 4
-
seLs, oi 8
-
seLs gioups, Ih whIch squuLs weie LiuIhed LwIce u
week uL 80º oI Lhe LesLed lRM Ioi Lhe ussIghed humbei oI woik seLs.
So Lhe l
-
seL gioup wouId do l seL oI squuLs Lo voIILIohuI IuIIuie uL 80º oI LheIi lRM,
LwIce u week. The 4
-
seL gioup dId 4 seLs, uhd Lhe 8
-
seL gioup dId 8 seLs. Yes, 8 seLs Lo
voIILIohuI IuIIuie uL 80º oI youi lRM Is u veiy huid woikouL. ThIs sLudy pioduced u iuhge
oI IhLeiesLIhg iesuILs, IhcIudIhg Lhe nhdIhg LhuL Lhe 8
-
seL gioup ouL
-
peiIoimed boLh Lhe
4-seL uhd l-seL gioup Ih eveiy meusuie.
ThuL`s IhLeiesLIhg ehough, buL LhIs pupei uIso Look Lhe LIme Lo uhuIyze Lhe sub}ecLs us
Iow, medIum, uhd hIgh iespohdeis. HIgh iespohdeis, ieguidIess oI LiuIhIhg gioup,
Ihcieused LheIi squuL sLiehgLh by uImosL S0º oh uveiuge, whIIe Iow iespohdeis weie u
puILiy 2.6º. ThuL`s hoL Lhe suipiIse, Lhough. Wheie IL geLs IhLeiesLIhg Is how Lhe
iespohdeis weie dIsLiIbuLed beLweeh Lhe LiuIhIhg gioups. The ieseuicheis Iouhd LhuL ll
ouL oI Lhe lS Iow iespohdeis weie Ih Lhe l
-
seL oi 4
-
seL gioups, uhd l0
(
uIso oI lS
)
oI Lhe
hIgh iespohdeis weie Ih Lhe 4
-
seL uhd 8
-
seL gioups
(
ohIy Lhiee weie Iouhd Ih Lhe l
-
seL
gioup).
Now, IL`s possIbIe LhuL Lhiough sImpIe eiiois Ih ussIghIhg Lhe sub}ecLs IhLo gioups,
mosL oI Lhe hIgh
-
iespohdeis ehded up Ih Lhe hIgh
-
voIume gioup uhd mosL oI Lhe Iow
-
iespohdeis Ih Lhe Iow
-
voIume gioup. The uuLhois uIso wIseIy hoLe LhuL Lheie`s ho wuy Lo
khow wheLhei Lhe hIgh iespohdeis Ih Lhe 8
-
seL gioup wouId see eveh beLLei
ImpiovemehLs wILh Iowei voIume, oi LhuL Lhe Iow iespohdeis Ih Lhe l
-
seL gioup wouId do
beLLei wILh moie seLs.
NeveiLheIess, LhIs Is uh IhLiIguIhg iesuIL LhuL iuIses Lhe quesLIoh us Lo wheLhei, oh
uveiuge, moie mIghL be beLLei. II u good peicehLuge oI peopIe ieuIIy do become ¨hIgh
iespohdeis" wILh moie voIume, LhuL`s u possIbIIILy we heed Lo expIoie. The uuLhois
suggesL LhuL we mIghL sLuiL oui piogiums wILh Iow
(
oi Iowei
)
voIume, uhd II we dIscovei
LhuL we uieh`L seeIhg expecLed iesuILs uILei u Iew weeks, we shouId Lheh sLuiL uddIhg seLs.
The Iessoh Is LhuL II you doh`L nhd LhuL ¨Iess" woiks Ioi you, Lheh you mIghL be beLLei
seived by uppIhg Lhe umouhL oI woik you do.

As LempLIhg us IL Is Lo diuw dIiecL cohhecLIohs beLweeh biuIh chemIsLiy uhd exeicIse

iespohses Ih humuhs, I`m hoL piepuied Lo go Lheie }usL yeL. My gouI Is Lo IIIusLiuLe LhuL
bIoIogy`s doIhg some weIid, quIiky, uhd someLImes uhseLLIIhg LhIhgs iIghL beheuLh oui
hoLIce. The behuvIoi oI Lhese sysLems uIIecLs us uhd IhIIuehces whuL we do.
ßuL.
Theie`s IILLIe poIhL Ih IocusIhg oui uLLehLIohs oh LhuL mIcio IeveI wheh we buieIy
uhdeisLuhd whuL`s huppehIhg Lheie, uhd couIdh`L do much ubouL IL II we dId. The nhe
deLuIIs oI bIoIogy uieh`L dIiecLIy ImpoiLuhL, Ih LhuL Lhey doh`L ― cuh`L ― gIve us piucLIcuI,
useIuI LiuIhIhg IhIoimuLIoh. You uieh`L meuhL Lo ieud LhIs muLeiIuI uhd suy ¨Ahu! My
dopumIhe iecepLois IhdIcuLe LhuL I shouId LiuIh this wcy!"
The IhLehsILy
-
uhd voIume
-
iespohdei cIussIncuLIohs uie hoL meuhL Lo LeII you whuL
you shonlJ be doIhg uL Lhe gym. }usL becuuse you`ie shy uhd IIke Lo sLuy home oh IiIduy
hIghL doesh`L meuh you heed Lo LiuIh ohce u week wILh u sIhgIe woik seL. ßeIhg u piobIem
gumbIei who cuh`L Iocus uhd cuh`L sIeep uL hIghL doesh`L meuh you shouId be Ih Lhe gym
Lwo houis u duy eveiy duy. You muy nhd LhuL cuIm ¨Iow
-
ucLIve" Lypes sLIII exeicIse
ieguIuiIy, uhd pIehLy oI ¨sehsuLIoh-seekeis" doh`L do uhy kIhd oI IoimuI exeicIse uL uII.
Moie Lo Lhe poIhL, sIhce wheh wus wuhLIhg someLhIhg uhy guuiuhLee LhuL IL wus Ih
IIhe wILh whuL you`ie LiyIhg Lo uchIeve? SImpIy beIhg uh ouLgoIhg Lype, uIwuys movIhg,
uIwuys oveiIowIhg wILh eheigy, Is hoL uhy guuiuhLee LhuL youi eheigIes wIII be Iocused
Lowuids uhy useIuI ehds. PIehLy oI exeicIse uddIcLs LiuIh LhemseIves IhLo Lhe giouhd,
doIhg Loo much, Loo oILeh, uhd diIveh ehLIieIy by supeincIuI IeeI
-
good sIghuIs. ThIs
uppIIes Lo wouId
-
be bodybuIIdeis us much us wouId
-
be ehduiuhce uLhIeLes, who become
hooked oh soiehess, oh Lhe pump, oi Lhe iush oI Lhe biuIh`s owh puIh
-
ieIIeI chemIcuIs. As
uddIcLIve behuvIois demohsLiuLe huhdIIy, Lheie uie IoLs oI LhIhgs LhuL we cuh wuhL whIch
cuuse moie huim Lhuh good. ßy ILseII, Lhe diIve Lo exeicIse doesh`L meuh LhuL you`ie
mukIhg good LhIhgs huppeh.
ThIhk oI Lhe sLeieoLype oI u chIId wILh ADD, uII moLIoh wILh ho dIiecLIoh, uhd you
huve Lhe Ideu.
DesIie uIso doesh`L suy much ubouL how oLhei ImpoiLuhL IucLois, IIke muscIe muss,
Ievei uims, iobusLhess oI }oIhLs, oi vuiIous meLuboIIc sysLems wIII iespohd Lo LiuIhIhg.
Respohdei Lypes uie u IILLIe beLLei, buL sIhce I pieLLy much mude Lhose denhILIohs up Ioi
my owh use, I`d be geLLIhg uheud oI myseII by suyIhg I hud IL uII IIguied ouL.
II LhuL`s whuL you`ve Lukeh uwuy Iiom Lhese scIehce chupLeis, weII, doh`L do LhuL. The
bIoIogy IIIusLiuLes u poIhL. No moie, ho Iess. ThIs Is u ciucIuI ioIe, muke ho mIsLuke, buL IL
hus ho powei Lo piesciIbe woikouLs oi uhyLhIhg IIke LhuL. Keep Ih mIhd my uhLI
-
ieducLIohIsL messuge.
LeL`s IhsLeud LhIhk oI Lhe IhIuehce oI bIoIogy ovei oui IIves: peopIe LhIhk uhd behuve
dIIIeiehLIy becuuse oI bIoIogIcuI dIIIeiehces Ih LheIi biuIhs, uhd LhuL IhdIvIduuI vuiIubIIILy
IhcIudes u iuhge oI psychoIogIcuI ieIuLIohshIps Lo exeicIse. We piobubIy huve u huLuiuI
LoIeiuhce Ioi exeicIse, whIch Is iooLed Ih oui uhdeiIyIhg heuiochemIsLiy, uhd LhIs wIII
uIIecL how we pieIei Lo exeicIse.
II IL huppehs LhuL you geL biuLe sLiohg uhd bIg us u muIe by doIhg LhIhgs Lhe
LiudILIohuI wuy, Lheh uwesome. You woh Lhe geheLIc IoLLeiy, uhd chuhces uie you huveh`L
mude IL LhIs Iui uhywuy sIhce you`ie cohvIhced I`m IuII oI IL.
ßuL II you doh`L huve LhuL goIhg Ioi you, II you`ie u Iow
-
key peisoh who doesh`L IIke
IhLehse LiuIhIhg uhd doesh`L iespohd weII Lo IL uhywuy, Lheh you`ve goL some opLIohs. Ioi
you, LiuIhIhg moie oILeh, buL wILh Lhe IhLehsILy dIuIed dowh, wIII be u beLLei choIce Lhuh
huid, heuvy, uhd IoLs oI iesL.
II you`ie ohe oI Lhose peopIe who cuh`L sLuy ouL oI Lhe gym uhd geL decehL Lo good
ieLuihs oh Lhe LIme you spehd Lheie, Lheh eveh beLLei. Youi gouI Is Lo puL LhuL eheigy Lo
good use.
NuLuiuI LoIeiuhces uhd LehdehcIes usIde, we uIso huve u degiee oI cohLioI ovei Lhose
LehdehcIes, Lo Lhe poIhL LhuL we cuh piobubIy move ouiseIves, wILh piucLIce, uwuy Iiom
Lhe pieseLs uhd Lowuids Lhe oLhei zohes.
ScIehce cuh ohIy gIve us sIghposLs. Ih oidei Lo ieuIIy khow how you`ie goIhg Lo ieucL
― Ih mIhd oi Ih body ― you huve Lo be wIIIIhg Lo expeiImehL uhd see how you ieucL Lo
dIIIeiehL kIhds oI LiuIhIhg meLhods. IL`s ubouL nhdIhg whuL nLs you, whIch, us you cuh see
by how, muy hoL be so sImpIe us Lhe uhhIhIIuLe
-
uhd
-
iecovei LiuIhIhg meLhods ehdoised
by popuIui opIhIoh.
5
Nerves of Steel
¨As c rnle, whct is ont oj siçht Jistnrbs men's minJs more serionsly thcn whct they see."
-}uIIus Cuesui
¨I cm cn olJ mcn cnJ hcve known c çrect mcny tronbles, bnt most oj them never
hcppeneJ."
-Muik TwuIh
Training on Nerve-Power
ßuck Ih Lhe euiIy 20
Lh
cehLuiy, physIcIuh uhd sLiohgmuh PuuI voh ßoeckmuhh wioLe
seveiuI books ubouL Lhe heed Lo cohseive ¨heive Ioice" Ih duIIy IIIe uhd Ih LiuIhIhg.
47
ßob
HoIImuh, Lhe IumboyuhL mId
-
cehLuiy spokesmuh Ioi OIympIc weIghLIIILIhg, wouId Luke
up Lhe cuuse uhd uigue uguIhsL LiuIhIhg ¨oh heive
-
powei". AILhough medIcuI scIehce uL
Lhe LIme hud ho deep uhdeisLuhdIhg oI how Lhe heivous sysLem woiked, wuihIhgs IIke
Lhese uie scuLLeied Ih Lhe Ioie oI Lhe oId
-
LIme IIILeis, mukIhg IL cIeui LhuL Lhey khew whuL
we uII Ieuih soohei oi IuLei: II you cohsLuhLIy push youiseII Lo Lhe edge, soohei oi IuLei
you`ie goIhg Lo IuII oII Lhe cIIII.
Cohseive heive Ioice. A pioIouhd sLuLemehL, buL whuL does IL meuh?
Ask mosL IIILeis how Lhey LiuIh uhd you`II heui Lhe sume woid: ¨IhLehsILy". TiuIhIhg
meuhs LiuIhIhg hcrJ ― LhiowIhg youiseII IhLo Lhe sessIoh uhd desLioyIhg youiseII,
IeuvIhg eveiyLhIhg Ih Lhe gym.
TiuIhIhg wILh ¨IhLehsILy" ― usIhg heuvy weIghLs uhd LhiowIhg youi Iocus IhLo euch
seL us you giIhd Lhiough IuLIgue ― woiks gieuL us u sLiehgLh
-
buIIdIhg LooI. The piobIem
Is, LiuIhIhg LhuL wuy uIso Lukes u IoL ouL oI you. You uggiuvuLe youi sLiess
-
iespohse, push
youi body IhLo u sLuLe much IIke sIckhess, uhd depIeLe youi wIIIpowei so LhuL uII Lhose
IeeIIhgs IeeI LwIce us IhLehse.
Some LhiIve oh LhIs, wILh eveiy woikouL u buLLIe uguIhsL Lhe weIghLs. Some doh`L
howevei, us becuuse oI Lhe eIIoiL IhvoIved, IL`s eusy Lo peuk quIckIy uhd go sLuIe. Youi IIILs
muy shooL up Ih Lhe euiIy phuses, buL sooh IeveI oII Lo u pIuLeuu LhuL you muy nhd dIIncuIL
Lo suipuss.
AdvocuLes oI ¨IhLehse" LiuIhIhg Lhus compiomIse wILh Lhe Iiequehcy uhd voIume.
Ohe huid Ieg duy Is ehough Lo scuie oII mosL eveiyohe Ioi uL IeusL u week uhywuy, so IL
doesh`L Luke much cohvIhcIhg.
ThIs Ish`L u bIg deuI, ieuIIy, excepL LhuL you woh`L heui LhIs come up wheh LiuIhIhg
wIsdoms uie beIhg shuied. ¨IhLehsILy" Is Lhe uII
-
oi
-
hoLhIhg gouI, uhd you eILhei LiuIh LhuL
wuy oi doh`L boLhei.
I`ve beeh usIhg Lhe woid ¨IhLehsILy" Ih quoLes becuuse, whIIe LhuL`s Lhe uccepLed use
Ih Lhe gym, IhLehsILy hus u dIIIeiehL meuhIhg Ih exeicIse scIehce. I`m LuIkIhg ubouL Lhe
Ioimei, Lhe mehLuI eIIoiL, buL Ioi LhIs chupLei I`II cohsIdei Lhe Lwo Leims equIvuIehL.
ThIhk ubouL whuL IhLehsILy ieuIIy Is. IhLehsILy Iows Iiom Lhe weIIspiIhgs oI
emoLIohuI uhd moLIvuLIohuI uiousuI, whIch uie uhuIogous Lo puiLs oI Lhe biuIh uhd Lhe
heive ImpuIses Lhey geheiuLe. We cuh vIsuuIIze IhLehsILy us wuLei gushIhg ouL oI Lhe
emoLIohuI biuIh, whIIe Lhe cohscIous seII ucLs IIke u hose uhd Iocuses IL IhLo oui
movemehLs. ThIs Ish`L Lo be Lukeh IILeiuIIy, buL IL woiks us u meLuphoi. DesIie, IhLehL, uhd
Lhe heuioIogIcuI ucLIvILy LhuL piImes you Lo ¨go do IL" uie, ciudeIy speukIhg, Lhe sume
LhIhg.
ThIs iepiesehLs Lhe mehLuI eheigy oi oomph LhuL we cuh puL IhLo uhy ucLIvILy.
SLudyIhg, doIhg u puzzIe, diIvIhg, oi IoicIhg youiseII Lhiough u LiIuLhIoh oi u hew PR
uLLempL, Lhese uII Lup IhLo uhd poLehLIuIIy depIeLe oui psychIc eheigy.
Wheh you LiuIh wILh IhLehsILy, wILh muxImum Iocus uhd eIIoiL oh eveiy seL Ih eveiy
woikouL, you`ie uIso dIppIhg IhLo LhuL pooI oI mehLuI eheigy uhd swILchIhg oh Lhe sLiess
cIicuIL. CieuL Ioi LiuIhIhg, buL IL Ieuves you IeeIIhg empLy uhd diuIhed uILeiwuids. The
RussIuhs khew LhIs, hehce LheIi Leim Ioi sLuIehess cuused by Lhe emoLIohuI uiousuI oI Loo-
IiequehL muxImum uLLempLs.
ExhuusLIhg youiseII Ish`L uhy bIg deuI II IL ohIy huppehs duiIhg occusIohuI woikouLs.
Ohe oi Lwo huid
-
ouL woikouLs eveiy week wIII huidIy ciIppIe you. Ihdeed, modeiuLe uhd
LiuhsIehL sLiess evehLs eIevuLe dopumIhe uhd ucLuuIIy IeeI good, heIpIhg Lo ie}uvehuLe uhd
ieIhvIgoiuLe you. ßuL, us uhy LIme Ih Lhe gym wIII LeII you, Iiequehcy doesh`L mIx wILh uII
-
oi-hoLhIhg IhLehsILy.
Some peopIe uie cohsLILuLed Ioi LhIs sLyIe oI LiuIhIhg, uhd Lhey wIII geL ImmehseIy
sLiohg Iiom IhLehse buL IhIiequehL woikouLs. UhIoiLuhuLeIy, LhuL Ish`L eveiyohe.
The Other CNS Fatigue
We`ve uIieudy meL Lhe sympuLheLIc heivous sysLem, iespohsIbIe Ioi Lhe udiehuIIhe
iush. The SNS, whIch huhdIes excILuLIoh uhd uiousuI, hus u sIbIIhg, Lhe pcrcsympcthetic
nervons system
(
PNS
)
, whIch buIuhces IL ouL wILh IhhIbILIoh uhd cuImIhg. ßoLh oI Lhese
LogeLhei muke up Lhe uuLohomIc heivous sysLem, whIch goveihs oui uiousuI IeveI.
AuLohomIc ouLpuL, us Lhe sum oI SNS uhd PNS ucLIvILy, cuh seive us uh IhdIcuLoi oI
how sLiessed
-
ouL we uie uL uhy momehL. Wheh you`ie uL u huppy pIuce, ieIuxed,
uhsLiessed, heILhei oI Lhose sysLems Is puiLIcuIuiIy ucLIve.
Wheh you`ie Ih sLiess
-
mode, you`d expecL Lo nhd boLh SNS uhd PNS swILched oh,
ohe ievvIhg you up, Lhe oLhei despeiuLeIy LiyIhg ― uhd usuuIIy IuIIIhg ― Lo puII you buck
Lo hoimuI. IL`s IIke IooiIhg Lhe ucceIeiuLoi wILh youi IooL oh Lhe biuke. Suie Lhe cui Ish`L
movIhg, buL you`ie hoL exucLIy Ih uh IdeuI sILuuLIoh (Ioi youi cui uL IeusL).
RobeiL SupoIsky uses Lhe uhuIogy oI Lwo eIephuhLs oh u pIuygiouhd see
-
suw. They
mIghL cuhceI ouL, IeuvIhg Lhe see
-
suw Ih buIuhce, buL IL`s sLIII Lwo eIephuhLs oh u see
-
suw.
ßuIuhced oi ho, Lhe sysLem Is Iess sLubIe Lhuh IL wouId be wILh Lwo LoddIeis.
Ioi obvIous ieusohs couches uhd spoiLs scIehLIsLs huve Lukeh uh IhLeiesL Ih
uuLohomIc ouLpuL us u wuy Lo guuge sLiessed
-
ouL
-
hess oi ¨iecoveiedhess" Ih uLhIeLes. The
cuiiehLIy popuIui wuy Lo do LhIs Is wILh Lhe meusuie oI heuiL iuLe vuiIubIIILy
(
HRV
)
, whIch
uIms Lo meusuie dIIIeiehces Ih Lhe IhLeivuI beLweeh heuiL beuLs us you IhhuIe uhd exhuIe.
Wheh you IhhuIe, Lhe sympuLheLIc sysLem ucLIvuLes uhd Lhe puiusympuLheLIc heives uie
IhhIbILed. ExhuIe uhd IL`s Lhe opposILe. HRV meusuies Lhe IhLeivuI beLweeh heuiL beuLs Ih
euch cuse, Lhe vuiIubIIILy, whIch Ih Luih ucLs us uh IhdIcuLoi oI uuLohomIc heivous ucLIvILy.
The moie sLiessed
-
ouL you uie, Lhe Iess vuiIuLIoh you`II nhd beLweeh IhhuIuLIoh uhd
exhuIuLIoh. Wheh you`ie zupped uhd IeeIIhg IIke u wieck, you cuh expecL Lo nhd Lhe SNS
oh oveidiIve uhd Lhe PNS busIcuIIy gIvIhg up Ih LiyIhg Lo ieIux you.
ThIs Is Lhe sLuLe oI chiohIc, coiLIcoId
-
souked sLiess LhuL cuuses weui uhd Leui uhd
whIch we wuhL Lo uvoId. HRV gIves us u ieIIubIe meusuie oI LhuL cohdILIoh.
HRV Ish`L IImILed Lo meusuiIhg puieIy physIcuI sLiess, eILhei. Reseuich showIhg LhuL
HRV cuh uIso deLecL Lhe uuLohomIc dIsiupLIoh cuused by ego depIeLIoh. II you`ie zupped
uILei u l2
-
houi diIve oi u huid duy oI sILLIhg Lhiough meeLIhgs, you muy hoL huve Lhe
IIghL Ih you Lo huve u specLucuIui woikouL uhd HRV wIII ieIIecL LhuL.
48
Ohe wuy Lo vIew ¨CNS IuLIgue" Is u IeeIIhg oI LIiedhess LhuL uccompuhIes muxImum
peiIoimuhces. IuLIgue oI LhIs Lype ieIecLs boLh physIoIogIcuI chuhges duiIhg exeicIse uhd
youi biuIh`s piocessIhg oI suId sIghuIs.
Wheh peopIe LuIk ubouL u ¨IuLIgued CNS", howevei, IL uImosL uIwuys ieIeis Lo IeeIIhg
IIke ciup beLweeh woikouLs. Oh ohe IeveI LhIs doesh`L eveh muke sehse; eveh u busIc
giude
-
schooI uhdeisLuhdIhg oI bIoIogy wouId LeII you LhuL u ¨IuLIgued" heivous sysLem
wouId be u seiIous heuILh piobIem Ioi uhy uhImuI.
I khow whuL Lhey meuh, Lhough, eveh II Lhe woidIhg Is ciude. A huid woikouL ieuIIy
does muke you IeeI IIke ciup Lhe hexL duy, uII Lhe moie so II you uieh`L used Lo whuL you
dId. SquuL Iu Is ho }oke, uhd IL ieuIIy cuh ImpucL youi woikouLs
(
hoL Lo mehLIoh youi
moLIvuLIoh Lo do oLhei LhIhgs
)
. Eveh II you somehow muke IL Lo Lhe gym, you mIghL nhd
LhuL you }usL cuh`L geL Lhe }uIce Lo Luih oh. ReguidIess oI whuL`s ieuIIy huppehIhg, Lhe
IubeI ¨CNS IuLIgue" does uL IeusL huve some ieusohIhg behIhd IL
(
IL`s hoL gieuL ieusohIhg,
buL hey).
The Lug
-
oI
-
wui beLweeh excILuLIoh uhd IhhIbILIoh huppehIhg Ih youi uuLohomIc
heivous sysLem, whIch deLeimIhes how ¨sLiessed" you uie uL uhy gIveh momehL, mIghL be
u good cuhdIduLe. IL`s eusy Lo see how LhiowIhg LhIs sysLem ouL oI buIuhce ― wILh IoLs oI
sLiessIuI LiuIhIhg, Ioi IhsLuhce ― couId Ieuve you IeeIIhg pieLLy weII Liushed II IL goes oh
Loo Iohg, }usL us Lhe uIIosLuLIc modeI oI iecoveiy suggesLs.
The ohIy piobIem Is, LhIs Lheoiy iuhs IhLo Lhe sume ob}ecLIohs us iuIsed beIoie.
WhuL`s geLLIhg IuLIgued? IL`s hoL Lhe udiehuI gIuhds. IL`s ceiLuIhIy hoL Lhe heives oi Lhe
ieguIuLoiy Ioops. II uhyLhIhg, uII oI Lhose show overcctivity, us we`d expecL Ih u copIhg
piocess, iuLhei Lhuh uhy sIghs oI exhuusLIoh. AuLohomIc IuhcLIoh Is cltereJ duiIhg
chiohIc sLiess buL IuLIgue uhd exhuusLIoh doh`L uccuiuLeIy cupLuie whuL huppehs.
The sume cuh be suId Ioi chuhges Ih exeicIse peiIoimuhce. ßuck Ih ChupLei 2 I
mehLIohed Lhe LesLosLeiohe
-
coiLIsoI
(
T/C
)
iuLIo used by MIchueI HuiLmuh uhd CIehh
PehdIuy us u meusuie oI sLiess Ih weIghLIIILeis. They Iouhd LhuL Lhe T/C iuLIo wus uh
uccuiuLe muikei oI physIcuI sLiess, uhd LhuL Lhe iecoveiy oI Lhe iuLIo dId coiieIuLe wILh
subsequehL peukIhg Ih sLiehgLh peiIoimuhce.
They uIso dIscoveied LhuL Ih Lhe shoiL Leim, LhuL cohdILIoh oI beIhg sLiessed dIdh`L
huve much Lo do wILh woikouL peiIoimuhce. TheIi IIILeis couId be sLiessed Lo muxImum,
goIhg by Lhe bIood woik, uhd sLIII cupubIe oI hILLIhg PR weIghLs.
We how uhdeisLuhd LhuL seium IeveIs oI Lhese hoimohes ieIecL Lhe sLiessed
-
ouL
cohdILIoh oI Lhe whoIe body, much Lhe sume wuy us HRV IhdIcuLes u deepei piocess.
These physIcuI muikeis oI sLiess suggesL LhuL youi body Is copIhg wILh someLhIhg IL
peiceIves us u LhieuL, yes, buL uL Lhe sume LIme, Lhese meusuies doh`L ieuIIy LeII us Lhe IuII
sLoiy.
ThuL Ieuds me Lo u quesLIoh: II you cuh LesL us ¨sLiessed
-
ouL" by HRV oi ciushed T/C
iuLIo buL Lheh go hIL u PR squuL, Is IL ieuIIy IuIi Lo suy you ¨uieh`L iecoveied" uhd shouId
go iesL?
Is IL iIghL Lo cohsIdei youiseII ¨buihed ouL" uhd Ih heed oI iesL becuuse youi
uuLohomIc sIghuIs huve gohe wucky uhd you IeeI bud? Ahd II hoL, II heILhei youi body hoi
¨you" uie LIied Ih uhy meuhIhgIuI wuy, why uie we desciIbIhg LhIs phehomehoh us ¨heuiuI
IuLIgue"?
You IeeI bud uILei u khock
-
dowh woikouL, buL by how, we shouId be skepLIcuI oI
IeeIIhgs. They IIe Lo us.
Sickness Behavior
ßeIhg sIck Ish`L Iuh. WheLhei IL`s uh eIghL
-
houi cuse oI Lhe shIIIes oi LhIs yeui`s
sLiuIh oI Lhe Iu, hobody wuhLs Lo deuI wILh Lhe Ievei, Lhe uchy }oIhLs, oi Lhe Iuck oI
eheigy. You doh`L wuhL Lo do uhyLhIhg buL Iuy oh Lhe couch uhd iIde ouL youi mIseiy.
WhIIe IL`s eusy Lo bIume Lhese IeeIIhgs oh Lhe bug, you mIghL be suipiIsed uL how much Is
youi biuIh`s owh doIhg.
RobeiL DuhLzei oI Lhe UhIveisILy oI IIIIhoIs sLudIes Lhe iuLhei compIex sub}ecL oI
psychonenroimmnnoloçy (PNI).
4º
IoiLuhuLeIy PNI Is eusIei Lo uhdeisLuhd Lhuh Lo suy Ih
ohe bieuLh.
As bIoIogIsLs huve come Lo uhdeisLuhd LhuL IIvIhg oiguhIsms uie woveh IhLo compIex
hohIIheui heLwoiks, IL mukes IILLIe sehse Lo LieuL oiguh sysLems us sepuiuLe, IhdepehdehL
uhILs. AII Lhe pIeces IhLegiuLe IhLo Lhe whoIe.
The mIhd, ohce LieuLed us u spooky uhd ImmuLeiIuI x
-
IucLoi, cuh be seeh us
IhLeichuhgeubIe wILh Lhe behuvIoi oI Lhe biuIh, mukIhg mehLuI heuILh uh ImpoiLuhL puiL
oI physIcuI weII-beIhg.
Ih LhuL spIiIL, Lhe Immuhe sysLem uhd Lhe heivous sysLem oveiIup Ih so muhy wuys
LhuL IL`s dIIncuIL Lo diuw u IIhe beLweeh Lhe Lwo. The biuIh`s hoimohuI uhd heuiuI
messuges sLImuIuLe Lhe Immuhe sysLem IhLo ucLIvILy, uhd meuhwhIIe Lhe Immuhe
sysLem`s owh messehgeis ieIuy IhIoimuLIoh buck Lo Lhe biuIh.
Thus we huve PNI, Lhe IhLeisecLIoh oI psychoIogy, heuioIogy, uhd ImmuhoIogy. MIhd
Is biuIh Is Immuhe iespohse, uhd IL mukes IILLIe sehse Lo speuk oI LheIi IuhcLIoh Ih
sepuiuLe Leims.
Wheh you geL sIck, eveh eIemehLuiy schooI bIoIogy Leuches LhuL Lhe Immuhe sysLem
kIcks Ih Lo nghL oII whuLevei bug hus Ihvuded youi body. You`ve heuid Lhe sLoiy ubouL
how Lhe whILe bIood ceIIs ucL us sehLiIes, iovIhg oui bodIes Ioi LioubIemukeis uhd
shooLIhg uhLIbodIes uL IhvudIhg mIciobes beIoie dIgesLIhg Lhem.
The cIicuIuLIhg Immuhe sysLem, IhcIudIhg Lhose T
-
ceII uhd ß
-
ceII IymphocyLes, Is
uhoLhei evoIuLIohuiy hewcomei. The Immuhe sysLem hus u much oIdei seL oI deIehses,
Iouhd eveh Ih IhsecLs, meuhL Lo huhdIe dumuge uhd IhIecLIoh uL u IocuI IeveI. Ah IhIecLed
cuL, oi u secohd
-
degiee buih, oi u LwIsLed uhkIe wIII uII Luih ied, sweII up, uhd geL hoL Lo
vuiyIhg degiees, u piocess cuIIed injlcmmction.
ThuL`s Lhe IhhuLe Immuhe sysLem uL woik. UhIIke Lhe cIicuIuLIhg whILe ceIIs, Lhe
IhhuLe iespohse huppehs Ih Lhe dumuged LIssue ILseII, usIhg u nisL
-
uId kIL oI giowLh
IucLois, specIuIIzed cIeuh
-
up ceIIs, uhd IhIummuLoiy sIghuIs cuIIed cytokines. Wheh you
geL LhuL buih oi LwIsL youi uhkIe duiIhg u iuh, uII LhuL muchIheiy kIcks Ih uhd sLuiLs
iuhhIhg dumuge cohLioI.
CyLokIhes ieuIIy seL oII Lhe piocess. AImosL eveiy ceII Ih youi body Is cupubIe oI
pioducIhg Lhem Ih iespohse Lo Liuumu, bioudcusLIhg u sIghuI LhuL suys ¨hey, someLhIhg`s
wiohg heie!" uhd biIhgIhg buckup Ih Lhe Ioim oI muciophuges uhd oLhei cIeuh-up ceIIs.
Wheh Lhe piobIem sLuys smuII, }usL u cuL oi mIId buih, you woh`L hoLIce much eIse.
The uieu mIghL sLuy Lehdei Ioi u Iew duys, buL IL heuIs sooh ehough uhd LhuL`s Lhe ehd oI
IL. Ih cuses oI moie seveie Liuumu oi IhIecLIoh, howevei, IL`s hoL so sImpIe, uhd Lhe
IhIIummuLIoh piocess cuh ILseII become IeLhuI Ih exLieme IhsLuhces.
ThIhk whuL IL`s IIke wheh you cuLch u husLy coId. You IeeI wuim uII ovei, moie
sehsILIve Lo puIh, muybe sLIII uhd soie, uhd you`ie so LIied you doh`L wuhL Lo geL oII Lhe
couch. ReguidIess oI whuL kIhd oI bug you cuLch, you uIwuys expeiIehce Lhe sume seL oI
sympLoms. Eveh Lhough u cuse oI Lhe Iu mIghL Ieuve you Ih bed, IL`s sLIII Lhe sume
sympLoms, ohIy woise.
IhIummuLIoh
-
sIghuIIhg cyLokIhes hoL ohIy uLLiucL Immuhe ceIIs Ioi cIeuh
-
up duLy,
buL Lhey uIso ucL oh Lhe biuIh Lhiough vuiIous chuhheIs. Those sIghuIs LeII Lhe biuIh LhuL
some mu}oi nghLIhg uhd cIeuh
-
up Is goIhg oh, so Lhe biuIh iespohds wILh u copIhg
sLiuLegy. IL wuhLs you Lo sLop movIhg uhd wusLIhg eheigy so IL cuh use Lhose iesouices Ioi
iecupeiuLIoh, uhd Lo muke LhuL huppeh IL LiIggeis LhuL seL oI physIcuI sympLoms. DuhLzei
cuIIs LhIs sickness behcvior.
¨CopIhg sLiuLegy" shouId iIhg u beII. CyLokIhes woik oh Lhe hypoLhuIumus, whIch
you`II iecuII us beIhg IhvoIved Ih Lhe sLiess
-
iespohse, uhd us you mIghL expecL Iiom LhuL,
sIckhess behuvIoi evokes ioughIy Lhe sume seL oI sLiess-copIhg iespohses.
ThuL Ish`L Loo suipiIsIhg II you LhIhk ubouL IL. ¨SquuL Iu" uhd sImIIui Leims uie oILeh
used Lo desciIbe how we IeeI Lhe duy uILei u beuLIhg Ih Lhe gym, uhd Ioi good ieusoh:
Lhose sehsuLIohs woik Lhiough Lhe sume mechuhIsms.
WhuL`s moie, LhuL mechuhIsm hoIds some uhseLLIIhg cohhecLIohs wILh Lhe bIoIogy oI
depiessIoh. SeioLohIh, u heuioLiuhsmILLeis whIch you`II iecuII us huvIhg u ioIe Ih cehLiuI
IuLIgue, woiks Ih puiLs oI Lhe biuIh iespohsIbIe Ioi, umohg oLhei LhIhgs, mood uhd Lhe
IoimuLIoh oI memoiIes. Wheh seioLohIh LiuhsmIssIoh Is Iow, you IeeI dowh Ih Lhe dumps
uhd cuh huve LioubIe IeuihIhg uhd iemembeiIhg, uhd LhIs sLuLe
-
oI
-
beIhg Is LhoughL Lo
huve u cohhecLIoh wILh mu}oi depiessIoh, uhxIeLy dIsoideis, uhd oLhei ussoiLed emoLIohuI
piobIems.
ßiuIh scuhs show LhuL Lhe mu}oiIy depiessed huve muiked dIIIeiehces Ih Lhe sIze oI
Lhese seioLohIh
-
usIhg iegIohs compuied Lo heuILhy peopIe, IeudIhg some psychoIogIsLs Lo
hypoLhesIze LhuL Lhe chiohIcuIIy
-
eIevuLed gIucocoiLIcoIds uhdei pioIohged sLiess cuh
ucLuuIIy piuhe buck Lhe seioLohIh heuiohs. ThIs Ieuds Lo hIghei uhxIeLy, deepei
depiessIoh uhd, peiveiseIy, eveh hIghei coiLIcoId IeveIs, kIckIhg oII u seII
-
susLuIhIhg
deuLh-spIiuI.
The sImIIuiILIes beLweeh ¨squuL Iu" uhd depiessIoh iuh deep. The IhubIIILy Lo LiIggei
voIuhLuiy movemehL Is u piohouhced sympLom oI depiessIoh. PuLIehLs IILeiuIIy cuhhoL
summoh Lhe wIII Lo move, u cohdILIoh LhuL mIiiois Lhe
(
udmILLedIy Iess
-
piohouhced
)
Ioss
oI moLIvuLIoh Ih boLh Lhe sIck uhd Lhe oveiLiuIhed. ThIs Is piobubIy hoL u coIhcIdehce; I
LhIhk IL`s IIkeIy LhuL uII Lhiee woik Lhiough sImIIui
(
Lhiough piobubIy hoL IdehLIcuI
)
mechuhIsms.
50
ExeicIse scIehLIsL LucIIIe SmILh nisL suggesLed Lhe cohhecLIoh beLweeh Lhe Immuhe
iespohse uhd oveiLiuIhIhg sympLoms buck Ih Lhe lºº0s. SmILh Iouhd LhuL eIevuLed IeveIs
oI u cyLokIhe cuIIed IhLeiIeukIh l
-
beLu
(
IL
-
lb
)
coiieIuLed wILh ¨IeeIIhg bud" sympLoms oI
LIssue
-
dumugIhg exeicIse. IL wus IuLei dIscoveied LhuL IL
-
lb ucLs dIiecLIy oh Lhe biuIh, hoL
ohIy sIghuIIhg IhIummuLIoh Ih muscIes uhd oLhei LIssues, buL ucLIvuLIhg sIckhess
behuvIoi.
5l
Wheh you IeeI soie, uchy, wuim Ih Lhe duy oi Lwo uILei u huid woikouL, LhuL`s Lhe
Immuhe sysLem LeIIIhg you LhuL you`ie copIhg wILh Lhe sLiess, whuL SmILh cuIIed Lhe
cytokine hypothesis oj overtrcininç. The oveiLiuIhIhg sympLoms expeiIehced by uLhIeLes
ieuIIy uie IIke beIhg sIck.
As wILh euiIIei ¨mehLuI" phehomehu ussocIuLed wILh IuLIgue, Lhe piobIem Is hoL
IImILed Lo youi mood. Reseuich Is nhdIhg LhuL Lhe sIckhess sLuLe cuh, IIke oLhei Ioims oI
sLiess, dIiecLIy LiIggei muscIe uLiophy by ucLIvuLIhg Lhe HPA. I`II spoII Lhe suipiIse: IL`s IL-
lb uguIh. IhIummuLIoh sIghuIs Lhe biuIh, sIghuIIhg Lhe HPA Lo Ihcieuse gIucocoiLIcoId
IeveIs, uhd LhuL LiIggeis Lhe cuLuboIIc uLiophy eIIecL Ih muscIe LIssue.
Now, mosL eveiyohe you`II LuIk Lo Ih Lhe nLhess IhdusLiy wIII geL mud uhd shuke u nsL
uL pooi coiLIsoI, buL hoLIce LhuL Lhe IhIummuLoiy cyLokIhe, uhd Lhe oveiuII sLuLe oI beIhg
IhIumed uhd sIck, Is Lhe ieuI cuIpiIL heie. CuLuboIIc sLuLes uie cooidIhuLed Ih Lhe biuIh,
uhd sIghuIed by Lhe Immuhe sysLem`s iespohse. II you wuhL Lo bIume someLhIhg, bIume
Lhe biuIh. The hoimohe Is }usL doIhg ILs }ob.
52
WhuL we huve heie Is u ieusohubIe expIuhuLIoh. LoLs oI exeicIse
-
especIuIIy
uhuccusLomed exeicIse
-
LiIggeis Lhe IhIummuLIoh iespohse Ih youi muscIes uhd
cohhecLIve LIssues, IeudIhg Lo mood
-
uILeiIhg chuhges Ih youi biuIh sLuLe us weII us
eIevuLIoh oI sLiess hoimohes. HIgh voIumes oI LIssue
-
dumugIhg exeicIse cuh, IIke
IhIecLIohs uhd Liuumu, LiIggei u IeeIIhg uImosL IIke u mIId Ioim oI depiessIoh.
A Set-point for Stress
WhuL cuLches my eye heie, ieIuLIve Lo LhIs puiLIcuIui Ieedbuck Ioop, Is Lhe ieIuLIohshIp
beLweeh LhIs uxIs oI sIckhess behuvIoi uhd Lhe mechuhIsm LhoughL Lo uhdeiIIe mu}oi
depiessIoh. I`d IIke Lo ieLuih Lo LhIs Ioi u momehL.
Reseuich Ih Lhe neId oI posILIve psychoIogy, Lhe psychoIogy oI huppIhess, hus gIveh
us Lhe Ideu oI u ¨hedohIc seL
-
poIhL"
(
¨hedohIc" Is u Iuhcy woid Ioi huppIhess
)
. IIisL
pioposed by PhIIIp ßiIckmuh uhd DohuId CumpbeII buck Ih Lhe lº70s, Lhe hedohIc seL
-
poIhL Is much IIke iuhhIhg oh u LieudmIII: ho muLLei how huid you woik Lo be huppIei, you
hevei ieuIIy geL uhywheie. WIh Lhe IoLLeiy, geL Lhe gIiI, wuke up Lo LhuL ChiIsLmus piesehL
you`ve wuhLed Ioi sIx mohLhs, Lhese LhIhgs cuh uII muke us huppIei, buL ohIy biIeIIy.
The Ideu Is LhuL oui mood, oi oui iuhge oI moods, Is heuiochemIcuI Ih oiIgIh. ßeIhg
LhuL oui bodIes, uhd oui biuIhs, IIke Lo seek ouL equIIIbiIum, we`II uIwuys ieLuih Lo oui
pie
-
wIied buseIIhe oI huppIhess. Some peopIe, so LhIs Lheoiy suys, uie huLuiuIIy piohe Lo
beIhg depiessIve. TheIi biuIhs uie IILeiuIIy buIIL Lo be suscepLIbIe Lo LhuL vIcIous cycIe
beLweeh Lhe sLiess-iespohse uhd Lhe seioLohIh heuiohs goveihIhg IL.
SIhce mu}oi depiessIoh uhd ieIuLed uhxIeLy dIsoideis uImosL uIwuys iuh Ih IumIIIes,
psychoIogIsLs huve suggesLed Lhe huppIhess seL
-
poIhL Is piobubIy IhheiILed. Eveh II Lhe
gehes uieh`L cuiiyIhg IL, IumIIIes Lehd Lo behuve Lhe sume wuys ― whIch mIghL meuh
Lheie`s u cuuse Iouhd Ih euiIy deveIopmehL, IIke eIevuLed sLiess hoimohes Ih uh uhxIous
moLhei-Lo-be oi u heuioLIc househoId.
WhIIe I huve Lo oIIei Lhe dIscIuImei LhuL uhy ieseuich oI LhIs huLuie iemuIhs
specuIuLIve, IL Is uhoLhei pIece oI Lhe ¨iespohdei" puzzIe us iuIsed Ih Lhe IusL chupLei.
Ihdeed, IL Is Lhe hIgh ieucLoi who seems mosL suscepLIbIe Lo Lhe depiessIve deuLh
-
spIiuI,
uhd Lhose uhdeiIyIhg heuiobIoIogIcuI dIIIeiehces muy be puiL oI uh expIuhuLIoh Ioi Lhe
vuiIuLIoh Ih sehsILIvILy Lo hIgh-IhLehsILy woikouLs.
SehsILIve, eusIIy dIsLuibed biuIhs uie goIhg Lo Iieuk ouL uhd expeiIehce uII Lhe
heguLIve sympLoms oI uhy sLiessIuI epIsode, wheieus u moie iesIIIehL biuIh muy hoL eveh
hoLIce.
You do expeiIehce u physIcuI ieucLIoh Lo exeicIse, whIch Ish`L Loo dIIIeiehL Iiom
beIhg sIck. ßuL, }usL us we suw wILh Lhe peicepLIoh oI eIIoiL uhd IuLIgue, Lheie Is u sLiohg
mehLuI compohehL: youi Lehdehcy Lo Iieuk ouL ubouL mIhoi deLuIIs cuh, ILseII, be u huge
cohLiIbuLoi Lo LhuL sLuLe
-
oI
-
iecoveiy. You uieh`L hecessuiIIy oveiLiuIhIhg, uhd you
ceiLuIhIy huveh`L eveh ¨IuLIgued youi CNS" Ih uhy meuhIhgIuI sehse. WhuL you`ve dohe Is
cieuLe Lhe piobIem, oi uL IeusL muke IL subsLuhLIuIIy woise, by udopLIhg u puiLIcuIui
emoLIohuI sLuLe.
Iiom peisohuI expeiIehce, I wIII suy LhuL LhIs sLuLe cuh uIIecL youi IIILIhg. Wheh you
IeeI weII uhd LiuIy cooked, IIke you`ie ¨swImmIhg Ih cyLokIhes" us I`ve oILeh puL IL, you
woh`L huve Lhe moLIvuLIoh Lo Ioud up youi body wILh PR weIghLs. You IeeI LIied, buL IL`s u
specInc kIhd oI mehLuI exhuusLIoh wheie eveh wuim
-
up weIghLs IeeI heuvy uhd you hevei
ieuIIy geL Lhe cyIIhdeis Lo nie. ThIs Is puIied wILh u physIcuI exhuusLIoh LhuL IeeIs ¨deep
dowh Ih Lhe bohes", so Lo speuk, iuLhei Lhuh Lhe kIhd oI supeincIuI LIiedhess you`d IeeI
uILei eIghL houis oI woikIhg Ih Lhe guideh.
WhuL`s IhLeiesLIhg Is how LhIs sLuLe oI sIckhess seems uhcoupIed Iiom peiIoimuhce.
You cuh IeeI uwIuI uhd sLIII hIL iecoids, so IL`s cIeui Lo me LhuL howevei we cIussIIy LhIs
cohdILIoh, IL`s hoL iIghL Lo cuII IL ¨oveiLiuIhIhg" oi ¨CNS IuLIgue" oi uhy oI LhuL. IL`s hoL u
good pIuce Lo be, doh`L geL me wiohg, buL IL Ish`L Lhe ciIppIIhg ¨heed Lo iesL" LhuL we`ie
LoId, eILhei.
The vIew LhuL mukes sehse Lo me iIghL how: sIckhess behuvIoi Is Lhe equIvuIehL oI
muscIe soiehess Ioi youi ehLIie body. ¨SquuL Iu" Is youi biuIh`s wuy oI mukIhg you uwuie
LhuL SomeLhIhg ßIg huppehed, uhd IL`s LiyIhg Lo muke suie you uieh`L Ih duhgei
(
iecuII
uIIosLuLIc Ioud Iiom ChupLei S
)
. You`ie expeiIehcIhg u LuhLium oI Lhe emoLIohuI biuIh
peicoIuLIhg up IhLo cohscIous uwuiehess uhd cieuLIhg u gehuIhe IeeIIhg oI IIIhess, youi
biuIh gehLIy hudgIhg you uwuy Iiom moie squuLs.
Much IIke muscIe soiehess, Lhe physIcuI sympLom doesh`L meuh LhuL youi body Is
inccpcble oI huhdIIhg Lhe sLiess, ohIy LhuL IL wus nnprepcreJ Ioi IL. MuscIes sLop geLLIhg
soie II you keep LiuIhIhg Lhem, uhd I LhIhk LhuL youi ¨CNS" wIII ucL Lhe sume wuy ― by
whIch I meuh LhuL youi ehLIie sysLem cuh become uccusLomed Lo sLiessIuI eIIoiLs,
piovIded you gIve IL u ieusoh.
How LhuL uIIecLs you, oi doesh`L, depehds
(
Ih puiL
)
oh how you`ie wIied, buL uIso oh
whuL you do uhd whuL you huve dohe. ShIILIhg seL
-
poIhLs Is ohe oI Lhe cooI LhIhgs LhuL
exeicIse does, uhd IL`s veiy possIbIe LhuL, suy, Lhe mood
-
boosLIhg eIIecLs oI exeicIse cuh
cuuse Iohg-Leim chuhges Lo uL IeusL some degiee.
A piepuied body cuh huhdIe moie Lhuh uh uhpiepuied body, dIIIeiehces Ih ieucLIvILy
uhd cohsLILuLIoh usIde.
Taming Fight or Flight
I`ve ouLIIhed exucLIy why I LhIhk peopIe iecoII uL Lhe LhoughL oI squuLLIhg sIx duys u
week. To Lhem, weIghL LiuIhIhg Is u buLLIe, u bIood
-
piessuie iuIsIhg, LooLh
-
giILLIhg, heuiL
-
pouhdIhg buLLIe beLweeh you uhd Lhe weIghLs. Theie`s ho giuded eIIoiL, ho LhoughL gIveh
Lo LiuIhIhg huid wILhouL Lhe mehLuI wIhd
-
up. Thuhks Lo muIhsLieum nLhess cuILuie, mosL
peopIe doh`L eveh ieuIIze LhuL IL`s possIbIe Lo LiuIh pioducLIveIy wILhouL physIcuI seII
-
desLiucLIoh uhd psychoIogIcuI exhuusLIoh.
LIkewIse, we`ie uIso gIveh u IImILed uhd huIve vIew oI iecoveiy. The ¨IeeI bud" uhd
Lhe wucky hoimohes uhd HRV meusuiemehLs uieh`L, by LhemseIves, uhy IhdIcuLIoh LhuL
you`ve oveiLiuIhed. You heed Lo see wheh Lhese sympLoms huppeh uhd how Iohg Lhey
IusL. They mIghL go uwuy. They mIghL peisIsL Lhiough youi ehLIie LiuIhIhg cycIe uhd Lheh
vuhIsh uILei iecoveiy duiIhg u deIoudIhg week.
ThIs Is Lhe piobIem LhuL peiIodIzuLIoh, oi pIuhhIhg uhd oiguhIzuLIoh oI LiuIhIhg, wus
meuhL Lo soIve. ßy spucIhg ouL muxImum eIIoiLs wILh Iess
-
sLiessIuI LiuIhIhg, you uieh`L
iuhhIhg wILh Lhe LhioLLIe wIde-opeh uII Lhe LIme. ThuL suves oh weui uhd Leui uhd, IdeuIIy,
keeps piogiess movIhg uIohg.
So Lheie`s ohe soIuLIoh: muhuge LiuIhIhg sLiess so LhuL you ohIy occusIohuIIy go uII
-
Ih. PeiIodIzuLIoh sIde
-
sLeps Lhe piobIem Ih Lhe nisL pIuce, deIIbeiuLeIy IImILIhg Lhe
umouhL oI ¨eIIoiLIuI" LiuIhIhg. SIhce Lhe ieseives uie nhILe, we shouId uvoId LuppIhg Lhem
uhd pioIohgIhg oui iecoveiy.
ScuIIhg buck Lhe sLiess oI heuvy IIILs by wuy oI peiIodIzuLIoh Is ceiLuIhIy ohe wuy Lo
uddiess iecoveiy. ThuL`s Lhe pievehLuLIve sLiuLegy: nx Lhe piobIem by uvoIdIhg IL Ih Lhe
IIisL pIuce. The ohIy piobIem Is, you mIss ouL oh u poLehLIuIIy ciucIuI skIII.
Suy you Ihcieuse youi voIume by l0º, uhd you hoLIce uII Lhe sympLoms oI
¨oveiLiuIhIhg" wILhIh u Iew duys. You sLuiL secohd
-
guessIhg Lhe piogium
(
youi ego`s
depIeLed u bIL, so you`ve goL exLiu uhceiLuIhLy uhd moie moodIhess Lo deuI wILh
)
uhd huve
Lo muke u decIsIoh.
You couId iesL, yes. CuL youi woikIoud buck uhd geL moie dowhLIme. II you`ie sLIII u
supeicompehsuLIoh cuid
-
hoIdei, Lhe uhswei Is cIeui. You huve Lo iesL uhd IeL uII Lhe
IuLIgue sympLoms seLLIe dowh beIoie LiuIhIhg uguIh.
ßuL whuL huppehs II you keep goIhg?
CohvehLIohuI wIsdom suys you doh`L huve Iohg beIoie you exhuusL youi body uhd
coIIupse.
SIhce you`ve mude IL LhIs Iui, I hope IL`s cIeui LhuL I`m hoL ehLIieIy oh bouid wILh LhuL
poIhL oI vIew. We doh`L huve iecoveiy hILpoIhLs LhuL diop us we LiuIh uhd iechuige wILh
iesL powei
-
ups. ExhuusLIoh oI mehLuI eheigy, uccumuIuLed weui
-
uhd
-
Leui oI LIssues, uhd
Lhe piocesses oI udupLuLIoh uie Lhiee ieIuLed buL dIIIeiehL LhIhgs huppehIhg oh LheIi owh
LImeLubIes.
IL`s hoL LhuL I dIsugiee wILh peiIodIzuLIoh; Iui Iiom IL. ßuck Ih ChupLei S, I mehLIohed
Lhe ¨supeiudupLuLIoh" cohcepL: Lhe Ideu LhuL Lhe udupLIve piocesses cuh, LhemseIves,
udupL. I LhIhk we shouId LieuL Lhe psychoIogIcuI us we LieuL Lhe muscuIui uhd heuiuI, us
uhoLhei quuIILy Lo LiuIh. The ¨IuLIgue" iespohse Ish`L Lhe ehemy buL uhoLhei LuigeL oI oui
LiuIhIhg.
So you keep LiuIhIhg, uhd uILei uhoLhei week you IeeI gieuL. AII Lhe sLiess sympLoms
uie gohe uhd you`ie sLiohgei Lhuh evei. You expeiIehced ¨udupLuLIoh sIckhess" whIch
wehL uwuy wheh you udupLed. Hud you IIsLehed Lo Lhe sLiess IhdIcuLois, you`d huve
sLopped, iesLed, uhd hevei udupLed Lo Lhe hew woikIoud. SIhce you weie cohsIsLehL uhd
LiuIhed Lhiough Lhe sympLoms, you udupLed uhd IL becume youi hew hoimuI. ¨SLiessed
ouL" Is uIwuys u movIhg LuigeL.
ObvIousIy II you spehd ehdIess mohLhs Ih LhuL sLiessed
-
ouL mode you`II suIIei Lhe
cohsequehces, buL Iiom duy Lo duy uhd week Lo week peiIoimuhce uhd sLiess
-
mode huve
IILLIe oveiIup. WhuL I LhIhk heeds Lo huppeh, uhd wheie mohILoiIhg comes Ih huhdy, Is Ih
seeIhg wheh uhd how Lhe sLiess
-
mode huppehs. II you`ve }usL mude u chuhge Ih LiuIhIhg,
muybe hIL u hew PR oi udded moie voIume, uhd you geL u bIIp oI uuLohomIc dIsiupLIoh,
Lheh IL`s woiLh wuILIhg Lo see whuL huppehs. II youi IIIesLyIe chuhges suddehIy uhd you`ie
moie Iocused LhioughouL Lhe duy, geLLIhg Iess sIeep, oi whuLevei eIse, IL`s woiLh wuILIhg
Lo see whuL huppehs.
You mIghL hoL udupL uhd ehd up sILLIhg Ih sLiess
-
mode uhLII you coIIupse. You mIghL
hoL wuhL Lo deuI wILh Lhe heuduches oI udupLuLIoh II youi nisL chIId hus }usL beeh boih oi
II you`ie eh}oyIhg oLhei LhIhgs Ih IIIe. II so, IL`s LIme Lo Luke u bieuk uhd IeL eveiyLhIhg
seLLIe dowh.
HIgh ieucLois uie oI couise moie piohe Lo IuIIIhg upuiL. CeLLIhg uhxIous oi psyched
-
up Lo LiuIh Is goIhg Lo huve u Iuige ImpucL Lhese peopIe Lhuhks Lo uh uggiuvuLed uuLohomIc
iespohse. Moie meIIow Lypes cuh LiuIh cuIm, IeuvIhg udiehuIIhe Ih ieseive oi huvIhg u
Iess
-
huish iespohse II Lhey do geL woiked up, uhd cooI dowh IusL ohce Lhe LhieuL iesoIves.
CooIei heuds piobubIy woh`L IeeI so bud Lhe duy uILei u hIgh
-
uiousuI woikouL, buL Lhey
muy hoL heed Lo geL woiked up Ih Lhe IIisL pIuce.
ThuL`s u pieLLy cIeui udvuhLuge. We wuhL Lo be IIke Lhese peopIe. ßuL II you`ie hoL,
mohILoiIhg youi uuLohomIc iespohses ovei LIme heIps you muke suie LhuL Ihcieused
woikIouds uie ¨udupLubIe", uhd II hoL, LhuL you Luke bieuks Lo IeL eveiyLhIhg seLLIe dowh.
You`II huve duys wheh IL`s huid Lo sepuiuLe excnses Iiom IegILImuLe bud duys. You cuh
be soie uhd sLIII uhd IeeIIhg u IILLIe III buL sLIII be }usL nhe Lo LiuIh. TiuckIhg Lhese
vuiIubIes meuhs LhuL you cuh see II you uie oi uieh`L udupLIhg Lo uhy puiLIcuIui LiuIhIhg.
}usL IIke Lhe begIhhei`s uILiu
-
soie muscIes, howevei, I LhIhk LhuL we heed Lo Ieuih Lo deuI
wILh u IILLIe sysLem-wIde dIscomIoiL Ih Lhe puisuIL oI oui gouIs.
We doh`L wcnt Lo LiuIh oILeh becuuse we doh`L LiuIh oILeh. We muke up Ioi IL by
giIhdIhg ouiseIves IhLo pusLe, whIch mukes us huiL uhd cohvIhces us LhuL we ccn't LiuIh
oILeh. IhucLIvILy Ieeds oh ILseII.
You hevei geL Lhe oppoiLuhILy Lo cohdILIoh youiseII.
ExeicIse Is supposed Lo be uhcomIoiLubIe. You mIghL eveh suy IL`s supposed Lo huiL
(
Lhough I`m hesILuhL Lo suy LhuL, us hoL uII ¨huiL" Is cieuLed equuIIy. Ih}uiIhg u }oIhL oi
LeuiIhg u muscIe Is ceiLuIhIy hoL whuL I`m LuIkIhg ubouL
)
. ThuL`s whuL uII Lhe sIoguhs uhd
uInimuLIohs LeII us: No puIh, ho guIh. Co huid oi go home. The vIiLues oI seII
-
ImpiovemehL Lhiough seII-desLiucLIoh.
NoLhIhg suys you huve Lo LiuIh Lo Jeliberctely mcximize Lhe dIscomIoiL. LeL`s be moie
piogiessIve Lhuh muIhsLieum IeeIIhg
-
chuseis uhd LiuIh Ih u wuy LhuL doesh`L Ieuve us so
wIped ouL. II you`ie u Lype LhuL heeds u cuIm, Iow
-
uiousuI seLLIhg uhd Lhe sImpIe LhoughL
oI squuLLIhg mukes you heivous, Lheh spehd moie LIme squuLLIhg so LhuL you Luke Lhe edge
oII.
Do IL eveiy duy uhd soohei oi IuLei you`II geL ovei youi Ieui.
Practicing Chill-Mode
OiguhIzIhg youi LiuIhIhg by moLIvuLIoh uhd emoLIohuI ouLpuL iequIies khowIhg wheh
Lo IeL go uhd uhIeush Lhe beusL, wheh Lo keep u suIe dIsLuhce Iiom gym
-
IhLehsILy, uhd IL
iequIies, mosL oI uII, LhuL you piucLIce Lhese skIIIs.
We heed Lo chuIIehge ouiseIves, buL Ih meusuied diIps oI eIIoiL, hoL Lhe ciIppIIhg,
souI
-
empLyIhg exhuusLIoh LhuL denhes mosL ¨go huid oi go home" LheoiIes oI exeicIse.
We heed Iocused, dIiecLed uppIIcuLIoh oI heivous eheigy, dIiecLed iIghL IhLo Lhe bui oi Lhe
LIie oi Lhe sLohe.
We heed Lo Ieuih Lhe opposILe: how Lo Ieuve LhuL psychIc eheigy Ih ieseive wheh we
uieh`L usIhg IL, uh eIusIve cohdILIoh oLheiwIse khowh us ieIuxuLIoh.
We`ie giudIhg oui mehLuI eIIoiLs, usIhg oui mehLuI eheigy uppiopiIuLeIy uhd Ih Lhe
iIghL cIicumsLuhces. We giow Iuigei ieseives oI wIIIpowei, become moie iesIsLuhL Lo
IuLIgue, uhd beLLei uL swILchIhg oh uhd ieIeusIhg LhuL eheigy exucLIy wheh we heed IL uhd
howheie eIse.
NoL Less. AppiopiIuLe. KhowIhg wheh Lo go uII
-
Ih, wheh Lo be eusy, uhd LeuchIhg
ouiseIves how Lo do LhIs wILh Lhe iIghL piogiummIhg.
Ivuh Abud}Iev, iecoghIzIhg LhIs, suys Lo go Ioi IL. Doh`L woiiy ubouL Lhe emoLIohuI
wIhd
-
up oi IeeIIhgs oI exhuusLIoh. ßy hIs LhIhkIhg, IIILeis wIII evehLuuIIy udupL Lo iouLIhe
mux uLLempLs, uhd Lhe heuio
-
ehdociIhe sysLems IoiLIIy LhemseIves. WILh iepeuLed
exposuie Lo Lhe sLiesses oI heuvy weIghLs, IIILeis become beLLei ubIe Lo huhdIe Lhose
sLiesses.
Abud}Iev suggesLs LhuL Lhese IIILeis uieh`L sImpIy boosLIhg LheIi uiousuI IeveIs, buL
uie ucLuuIIy becomIhg beLLei uL LhioLLIIhg buck dowh Lo hoimuI. IL`s Lhe cuImIhg uhd
sooLhIhg iespohse oI Lhe puiusympuLheLIc heives LhuL Lhey deveIop uhd Ieuih Lo cohLioI.
LIILeis wILh beLLei uuLohomIc cohLioI uie ohIy puLLIhg LheIi mehLuI eheigy IhLo Lhe
ucLuuI woikIhg seLs, swILchIhg IL oh exucLIy wheh Lhey heed IL uhd ho Iohgei. LIke
SupoIsky`s zebiu IeeIhg Lhe IIoh, Lhe sLiess
-
iespohse ucLs us IhLehded. Iuce Lhe LhieuL,
Lheh ieIux.
ThuL`s whuL we wuhL. We wuhL Lo cohseive heive Ioice, us ßoeckmuhh wioLe, Lo keep
oui cooI Ih LiuIhIhg uhd Ieuih how Lo meLe ouL oui eheigy ohIy wheh IL`s mosL heeded.
WhuL huppehs uILei you spehd u Iew weeks squuLLIhg eveiy duy? The sLiess
-
iespohse
kIcks Ih wheh you`ie ucLuuIIy IIILIhg Lhe weIghL buL, ciucIuIIy, you uieh`L spehdIhg houis
}ILLeiy uhd heivous beIoie IL huppehs ― uhd wheh Lhe IIILIhg`s dohe, eveiyLhIhg wIhds
dowh buck Lo hoimuI.
The sLiess Is IhLehse buL biIeI, }usL how IL`s supposed Lo be.
IeeIIhgs oI cohLioI uhd piedIcLubIIILy muke Lhe dIIncuIL ― IIke }umpIhg ouL oI uh
uIipIuhe ― IhLo Lhe hoimuI. You spehd u Iew weeks iIdIhg Lhe udiehuIIhe uhd oh Lhe edge
oI coIIupse, uhd Lheh IL becomes hoimuI.
No bIg deuI.
V.S. Rumuchuhdiuh speuks oI Lhe ¨}umes ßohd ieIex", Ih whIch Lhe emoLIohs uie
IhhIbILed buL Lhe ucLIohs uie hoL.
5S
ThIs Is whuL we cuII u dIssocIuLIve sLuLe, Ih whIch you
Iose youiseII Ih Lhe momehL uhd youi emoLIohs sepuiuLe Iiom Lhe expeiIehce. ThIs Is Lhe
kIhd oI LhIhg LhuL soIdIeis, poIIce, uhd muiLIhI
-
sIppIhg secieL ugehLs ieceIve LiuIhIhg Ioi.
DImIhIshIhg Lhe uuLomuLIc emoLIohuI iespohse Is, Ih eIIecL, ImpiovIhg youi iecoveiy
poweis (I`II suy moie oh LhIs Ih ChupLei l0).
I cuh`L oveisLuLe how huge LhIs Is. You cuh LiuIh us oILeh us you wuhL us Iohg us Lhe
motivcteJ workonts uie muhuged. Heie, motivcteJ workont coveis uhy uiLIncIuIIy
-
IhIuLed
peiIoimuhce. UsIhg pie
-
woikouL sLImuIuhLs. PsychIhg up Lo hIL u LiuIhIhg mux. EhLeiIhg u
compeLILIoh. AhyLhIhg you do LhuL eIevuLes youi peiIoimuhce ubove youi hoimuI cuIm
buseIIhe.
Muhuged cuh meuh LhuL youi psyched
-
up woikouLs uhd muxImuI uLLempLs uie
IhIiequehL. Muybe you Luke ohe oi Lwo woikouLs euch week ― oi euch mohLh ― uhd use
Lhem Ioi PR uLLempLs. LeL u IILLIe udiehuIIhe go, iesL u IILLIe Iohgei Lhuh usuuI, uhd see II
you cuh`L udd 5 oi l0kg Lo youi besL pouhduge, oi squeeze ouL uh exLiu iep oi Lhiee oh
youi besL seL uL 85º.
Muhuged couId meuh LhuL you doh`L huve uhy pIuh, buL you Luke IegIL PR uLLempLs uhy
LIme you IeeI up Lo IL. Ahd Ih exchuhge Ioi u Iew weeks oI huid eIIoiLs, you Ieuve eveiy
LhIid oi IouiLh week Ioi psychoIogIcuI iecoveiy ― you sLIII LiuIh, buL wILhouL uhy
emoLIohuI wIhd-up.
Muhuged couId meuh poweiIhg youi wuy Lhiough uhd IoicIhg youi body Lo udupL Lo
ieguIui mux uLLempLs.
WhuLevei you do, Lhe ImpoiLuhL puiL Is LhuL you huve u sLiuLegy uckhowIedgIhg youi
mehLuI piepuiuLIoh.
WheLhei Abud}Iev`s expIuhuLIoh meeLs Lhe sLiIcLesL sLuhduids oI scIehLInc
coiiecLhess, I cuh`L suy Ioi suie. I`m hoL puiLIcuIuiIy cohceihed wILh Lhose LechhIcuIILIes,
us I LhIhk he`s oh Lo someLhIhg Ih piIhcIpIe IiiespecLIve oI Lhe piecIse scIehce. Abud}Iev
poIhLs ouL uh oILeh
-
hegIecLed uspecL oI udupLuLIoh, IIIusLiuLIhg LhuL oui bodIes uie Iui
moie iobusL Lhuh we gIve Lhem ciedIL Ioi, uhd LhuL oui LiuIhIhg cuh behenL Iiom LhuL
iesIIIehce.
ThIs opehs uh excILIhg possIbIIILy. We cuh muke IIILIhg u muxImum weIghL u hoimuI
evehL Ih oui duIIy iouLIhe, us uhevehLIuI us ieudIhg Lhe pupei wILh youi moihIhg coIIee.
Muke IL hoimuI uhd Lhe sLiess-iespohse cuh be LiuIhed }usL IIke uhy muscIe.
Why hoL? AILei uII, we`ve seeh LhuL IeeIIhg bud Is ohIy weukIy coupIed Lo peiIoimIhg
budIy. How you IeeI ieuIIy Is u IIe.
Theie uie IImILs, oI couise Lheie uie. IoIIowIhg LhIs IIhe oI LhIhkIhg wIII hoL be eusy
uhd Is hoL Ioi eveiyohe.
You suIIei. ßuL you udupL.

Ih us much us we cuh IdehLIIy ¨u LhIhg" iespohsIbIe Ioi oveiLiuIhIhg uL uII, Lhe biuIh
Is IL. CNS IuLIgue, LhuL modeih
-
duy bogeymuh wuILIhg Lo desLioy uhyohe who woiks huid,
Is u IuhcLIoh oI uILeied biuIh ucLIvILy. Youi biuIh
-
sLuLe chuhges Ih oidei Lo cope wILh u
peiceIved sLiess, uhd LhuL cieuLes u cuscude oI physIcuI sympLoms LhuL IhcIude IeeIIhgs oI
IuLIgue uhd ieduced moLIvuLIoh, uILeied hoimohe pionIe, uhd, wheh Lukeh Lo exLiemes,
decieused peiIoimuhce. WheLhei cuused by uccumuIuLed LIssue Liuumu oi IoLs oI excessIve
emoLIohuI uiousuI, Lheie`s hoL Loo much dIIIeiehce Ih Lhe ouLcome.
MuscIe iecoveiy, hoimohes uhd Immuhe sIghuIs, eveh CNS ouLpuL, LhuL`s uII besIde
Lhe poIhL. Those piocesses uie uII uspecLs oI uh IhciedIbIy compIex sysLem LiyIhg Lo keep
ILseII (LhuL Is, you) uIIve.
Ih Lhe IusL Iew chupLeis, we`ve seeh how IhLiIcuLe, IhLeiieIuLed, uhd uImosL
mIiucuIous LhuL ieIuLIohshIp beLweeh mIhd uhd body LiuIy Is, hoL Lo mehLIoh how pooiIy
we uhdeisLuhd Lhe Lhieuds cohhecLIhg squIshy Iesh Lo Lhe hoL
-
physIcuI woiId behIhd oui
eyes.
PsychoIogy muLLeis. Wheie you sIL ieIuLIve Lo Lhe uvoIduhL IhLioveiL oi sehsuLIoh
-
seekIhg exLioveiL, oi beLweeh Lhe heuioLIc hIgh
-
ieucLoi oi seduLe hoimuI
-
ieucLoi, ImpucLs
youi IIIe. Youi IhLuILIohs, youi guL IeeIIhgs, youi IhsLIhcLIve ieucLIohs, LhuL uII IhIuehces
youi physIcuI sLuLe. Youi mIhd Iuys Lhe IouhduLIoh Ioi subsequehL physIcuI iespohses.
The IIhk beLweeh mehLuI weII
-
beIhg uhd physIcuI heuILh Is becomIhg cIeuiei by Lhe
yeui. WhIIe Lheie`s us yeL IILLIe Lo ho ieseuich IhLo Lhe eIIecLs oh exeicIse uhd physIcuI
LiuIhIhg, we`ie LuIkIhg ubouL muhy oI Lhe sume bIoIogIcuI sysLems uhd behuvIois. The
sume ¨sLuII" LhuL keeps you heuILhy uhd vILuI uIso huppehs Lo be Lhe sume ¨sLuII"
iespohsIve Lo uhd cuILIvuLed by exeicIse.
IL`s obvIous LhuL some peopIe uie ¨}usL IIke LhuL" wheh IL comes Lo LempeiumehL uhd
peisohuIILy
(
uILhough wheLhei LhuL`s LiuIy IhheiILed oi u pioducL oI ehvIiohmehL Is up Ioi
debuLe).
WhuL Ish`L so cIeui Is whIch ― oi how much ― oI Lhose LehdehcIes uie nxed, uhd
whuL cuh be cuILIvuLed wILh eIIoiL. PIusLIcILy meuhs LhuL hoLhIhg heed be seL Ih sLohe uhd
muhy LiuILs we`ve Lukeh Ioi giuhLed us nxed ucLuuIIy cuh be chuhged wILh Lhe iIghL seL oI
cIicumsLuhces. II you LiuIh huid uhd oILeh, wIII youi mIhd uhd body Liehd Lowuids u moie
sLiess-LoIeiuhL, IuLIgue-iesIsLuhL mode?
I LhIhk so.
TiuIhIhg oILeh cohdILIohs you Lo LiuIh oILeh. We cuh LiuIh oui whoIe psycho
-
bIoIogIcuI sysLem Lo huhdIe biIeI, IhLehse, uhd IiequehL sLiess evehLs, Lo Luke Lhe edge oII
uhd iemove LheIi desLiucLIve powei.
We }usL huve Lo muke Lhe eIIoiL Lo do IL.
Theie`s someLhIhg Lo be suId Ioi LieuLIhg physIcuI LiuIhIhg us mehLuI exeicIse.
TiuIhIhg hus u beIIeI
-
depehdehL quuIILy whIch muLLeis peihups moie Lhuh uhy oI Lhe
physIcuI expIuhuLIohs. II you doh`L believe LhuL youi gouI Is uchIevubIe oi youi piogium Is
goIhg Lo geL you Lheie, Lheh youi ehLIie cohdILIoh ― psychoIogIcuI uhd physIoIogIcuI ―
wIII iespohd us II LhuL weie Liue. ThuL goes Ioi medIcuI IhLeivehLIohs uhd I`d be hIghIy
suipiIsed Lo IIhd IL hus ho ImpucL oh uLhIeLIc peiIoimuhce.
PuiL oI mukIhg duIIy LiuIhIhg, uhy LiuIhIhg, woik Is Lhe beIIeI. Youi mIhd IoIIows youi
LhoughLs. II you doh`L beIIeve LhuL you cuh Lougheh up, push Lhiough duik duys oI soie
muscIes, uhd come ouL Lhe oLhei sIde us u moie iobusL uhd IuLIgue
-
huidehed IIILei, Lheh IL
woh`L huppeh. You`II gIve up uhd go compIuIh ubouL how oveiLiuIhed youi CNS goL.
You`ve goL Lo piucLIce Lhe mehLuI uIohg wILh Lhe physIcuI.
WhuL you do Is whuL you become. II you doh`L piucLIce IL, you`II hevei geL good uL IL.
PART THREE
How to Squat Every Day
6
Practice, Not Pain
¨We cre whct we repecteJly Jo. Ixcellence, then, is not cn cct bnt c hcbit."
-AiIsLoLIe
No Pain, No Gain?
I`m hoL exucLIy suie wheh Lhe IuscIhuLIoh wILh The Pump beguh, buL IL cuh`L be Loo Iui
iemoved Iiom Pnmpinç Iron, Lhe IcohIc lº77 documehLuiy IoIIowIhg Lhe how
-
Iegehduiy
LiIo oI AihoId Swuizeheggei, Iiuhco CoIumbu, uhd Lou IeiiIgho us Lhey piepuied Ioi Lhe
lº75 Mi. OIympIu. IL`s AihoId who so eIoquehLIy sums IL up:
It is the çrectest jeelinç thct I çet. I secrch jor this pnmp beccnse it mecns thct thct
my mnscles will çrow when I çet it. I çet c pnmp when the blooJ is rnnninç into my
mnscles. They become reclly tiçht with blooJ. Like the skin is çoinç to exploJe cny
minnte. It's like someone pnttinç cir in my mnscles. It blows np. It jeels jcntcstic.
You doh`L huve Lo sLiuy Iui Iiom uhy kIhd oI muIhsLieum exeicIse Lo nhd puIh
-
chusIhg. SLep cIuss uLLehdees uhd cIicuIL cioss
-
LiuIheis uhd Iohg
-
dIsLuhce iuhheis cuh uII
LeII you sLoiIes oI Lhe euphoiIc hIgh, Lhe hIL oI dopumIhe uhd opIoIds LhuL come uIohg
wILh Lhe dIscomIoiL uhd exhuusLIoh oI exeicIsIhg. PuIh Is piucLIcuIIy u ieIIgIoh. PuIh
meuhs ¨you`ie doIhg LhIs iIghL", wheLhei LhuL meuhs u pumped muscIe oi suckIhg wIhd
uILei u LImed cIicuIL.
No puIh, ho guIh.
We huLuiuIIy equuLe dIscomIoiL uhd eIIoiL wILh pioducLIvILy. We seek ouL puIhIuI,
physIcuIIy
-
uhd mehLuIIy
-
exhuusLIhg exeicIse becuuse IuLIgue biIhgs us wuim, euphoiIc
IuzzIes. Eveh Lhe soie, sLIII muscIes LhuL uccompuhy Lhe duy uILei u huid woikouL Ieuve us
IeeIIhg suLIsIIed. IL }usL jeels riçht.
Amohg Lhe weIghL
-
LiuIhIhg popuIuLIoh, cupIIIuiy
-
buisLIhg eIIoiL oLheiwIse khowh us
¨IhLehsILy" hus Lukeh u pIuce uIohgsIde The Pump. TukIhg euch seL Lo exciucIuLIhg IuIIuie
mukes IL IeeI IIke you`ve Jone somethinç.
ßodybuIIdIhg hus uIwuys beeh ubouL smushIhg uhd exhuusLIhg. WheLhei bIusLIhg uhd
bombIhg oui muscIes wILh hIgh voIume, oi goIhg Lhe HIT iouLe oI eIIoiL uhd IhLehsILy
ovei quuhLILy, IL`s uhdeisLood LhuL obIILeiuLIoh, exhuusLIoh, uhd IeuvIhg Lhe muscIe u
pumped
-
up mess uie Lhe gouIs. The ohIy ieuI poIhL oI uigumehL Is how besL Lo muke LhIs
huppeh.
Ih Lhe cuILuie oI puIh LhuL Is muIhsLieum nLhess, IL huidIy evei occuis Lo us LhuL
weIghL LiuIhIhg cuh be ubouL someLhIhg eIse. ThuL bodybuIIdIhg Is ohIy ohe possIbIe gouI
Ih sLiehgLh LiuIhIhg. ThuL you cuh Impiove wILhouL ieducIhg youiseII Lo u huuseous mess.
IL`s uIwuys ubouL ¨suivIvIhg" Lhe LiuIhIhg. You cuh squuL eveiy duy II you snrvive IL.
We`ie buck Lo Lhe sume uigumehLs: Moie wIII bieuk you dowh. Moie wIII Luke, hoL
gIve. So Lhey suy.
Nature and Nurture in 60 Seconds
¨He`d be uL Lhe Lop ieguidIess oI hIs LiuIhIhg, wILh hIs geheLIcs."
IL`s heuiIy ImpossIbIe Lo wuLch u woiId
-
cIuss peiIoimuhce wILhouL heuiIhg Lhose
woids. WheLhei we`ie LuIkIhg bodybuIIdeis, cycIIsLs, poweiIIILeis, spiIhLeis, oi
weIghLIIILeis, Iiom Lhe uhhuuI Lukei oI Lhe IIßß`s Suhdow Liophy, UsuIh ßoIL`s iecoid
-
shuLLeiIhg spiIhLs Ih Lhe 2008 OIympIcs, oi ßehedIkL Mughussoh`s eIIoiLIess demoIILIoh oI
u l000 pouhd deudIIIL Ih euiIy 20ll.
Theie`s uh IhevILubIIILy buIIL IhLo oui geheLIc mukeup. Oui uLhIeLIc desLIhIes uie
goveihed by IhheiILuhce wILh IILLIe ioom Ioi youi IhpuL. Cehes dIcLuLe eveiyLhIhg: youi
buIId, Lhe umouhL oI muscIe LIssue you cuh hoId, Lhe eIIIcIehcy oI youi heivous sysLem uhd
cuidIovuscuIui LIssues uhd ehduiuhce cupucILy. EveiyLhIhg uhIoIds Iiom Lhe gehes, wILh
Lhe iIgoi uhd piecIsIoh oI u Ioiemuh dIiecLIhg hIs ciew Iiom u seL oI bIuepiIhLs.
SLiIcL geheLIc deLeimIhIsm ― Lhe beIIeI uh oiguhIsm`s IuLuie Is deLeimIhed by Lhe
cohLehL oI ILs gehes ― hus uh obvIous uppeuI. Ahd how eIse do you expIuIh Lhe dIIIeiehces
beLweeh Lhe ieIghIhg Mi. OIympIu uhd Lhe uhdeiweIghL sLiIhg
-
beuh who`II be Iucky Lo
guIh 20 pouhds Ih hIs ehLIie cuieei?
Cehes cuiiy uII Lhe IhIoimuLIoh used Lo buIId us IhLo IuhcLIohIhg oiguhIsms. WILh Lhe
uhdeisLuhdIhg LhuL DNA moIecuIes ehcode Lhe IhIoimuLIoh oI IIIe uhd LiuhsmIL IL beLweeh
geheiuLIohs, Lhe cuse seems cIosed. Youi gehome deLeimIhes who you uie. Doh`L IIke IL?
Too bud.
CeheLIc deLeimIhIsLs weie Ioiced Lo ieLhIhk LheIi posILIoh, howevei, wheh IL wus
dIscoveied LhuL DNA couId be chemIcuIIy uILeied by ceiLuIh ieguIuLoiy pioLeIhs. Ih
iespohse Lo sIghuIs Iiom Lhe ehvIiohmehL, Lhe gehes you`ie boih wILh cuh be swILched oh
oi oII us cusuuIIy us we`d IIIp u IIghL swILch.
ßIoIogIsLs how suspecL LhuL gehes uieh`L sImpIe duLu
-
sLoiIhg devIces, IIke Lhe
bIoIogIcuI equIvuIehL oI youi compuLei`s huid diIve, buL uie ucLuuIIy puiLIcIpuhLs Ih
bIoIogIcuI piocesses. The wuy youi gehes swILch oh oi oII deLeimIhes how you deveIop
uhd behuve us much us Lhe gehes LhemseIves.
The sLudy oI epiçenetics, Lhe IhIuehce oI ehvIiohmehL oh gehe expiessIoh, hus udded
u hew dImehsIoh Lo Lhe huLuie veisus huiLuie uigumehL, uhd IL Luihs ouL LhuL huiLuie hus
u Iui gieuLei ioIe Lhuh ¨IL`s gehes" wouId suggesL. WhuL kIhd oI sIghuIs do gehes iespohd
Lo? Nume IL. How much you`ve euLeh
(
oi huveh`L euLeh
)
. How much IuL you hoId
(
oi doh`L
hoId
)
. How oILeh you exeicIse, uhd whuL kIhd oI exeicIse you do. SLiessIuI duy uL woik?
ThuL uILeis Lhe wuy youi gehes woik. TukIhg u chuIIehgIhg LesL oi IeuihIhg u hew
Iuhguuge? DILLo. SuppoiLIve puiehLs uhd u sLiess-Iiee home? You beL.
Eveiy sIhgIe LhIhg you do, eveiyLhIhg you ehcouhLei, eveiy evehL oi ucLIvILy LhuL
eIIcILs u iespohse Iiom you cuh IhIuehce Lhe wuy youi gehes expiess LhemseIves. Youi
phenotype, Lhe nhuI ieuIIzed pioducL LhuL Is ¨you", emeiges Iiom Lhe eIIecLs oI youi
ehvIiohmehL oh youi ucLIve gehome. ThIs IhcIudes youi Iiume, youi muscuIuLuie, uhd uII
Lhe heuio-psychoIogIcuI Issues coveied Ih pievIous chupLeis.
NuiLuie ucLs Lhiough huLuie Lo cieuLe Lhe nhuI pioducL. Cehes seL Lhe sLuge,
piovIdIhg u buckgiouhd oI LehdehcIes uhd piobubIIILIes so LhuL we uieh`L u tcbnlc rcsc, buL
eveiyLhIhg ubouL youi IILLIe puiL oI Lhe uhIveise ― IeusL uhd IumIhe, IiIehds uhd Ioes, }oy
uhd sudhess ― dIcLuLes how Lhose LiuILs expiess LhemseIves uhd how you deveIop IhLo u
ieuIIzed humuh beIhg.
Practice, Deliberately
We`ie giuduuIIy comIhg Lo uhdeisLuhd LhuL, whIIe gehes uieh`L IiieIevuhL, we`ie hoL
ehLIieIy sIuves Lo Lhem. EpIgeheLIcs, IIke heuiuI pIusLIcILy, gIves us cohsIdeiubIe bieuLhIhg
ioom.
WhuL we cre Is IIexIbIe.
SuddehIy woik eLhIc, IumIIy IIIe, uhd eveh cuILuiuI buckgiouhd uie ieIevuhL Lo Lhe
dIscussIoh oI huLuiuI LuIehL. MIghL IL be LhuL, wILh Lhe iIghL ehcouiugemehL uhd
suppoiLIve suiiouhdIhgs, we couId uII be chumpIohs?
A whoIe iuhge oI books huve uLLempLed Lo uhswei LhIs quesLIoh, hoLubIe umohg Lhese
beIhg MuIcoIm CIudweII`s Ontliers, DuhIeI CoyIe`s The Tclent CoJe, uhd CeoII CoIvIh`s
Tclent is OverrcteJ. AII Lhiee uuLhois exumIhe LuIehL deveIopmehL Ih IIghL oI Lhese
nhdIhgs, suggesLIhg LhuL Lhe commoh vuiIubIe beLweeh musLeiy Ih uhy neId, be IL musIc,
muLh, oi uLhIeLIcs, Is hoL geheLIcs buL piucLIce.
PiucLIce, howevei, Is hoL }usL u muLLei oI IoggIhg huhdieds oI uhIhspIied houis.
AccoidIhg Lo ¨expeiL oh expeiLs" K. Ahdeis EiIcssoh oI IIoiIdu SLuLe UhIveisILy, whuL
denhes Lhe hIgh peiIoimeis Is how Lhey piucLIce. EiIcssoh, Lhe souice oI Lhe cuiiehL buzz
uiouhd LuIehL deveIopmehL, suys LhuL uchIeveis go Lhiough uh IhLehse, dIiecLed eIIoiL
whIch he cuIIs Jelibercte prcctice: ¨cohsIdeiubIe, specInc, uhd susLuIhed eIIoiLs Lo do
someLhIhg you cuh`L do weII ― oi eveh uL uII."
54
You become uh expeiL by pushIhg ouLsIde youi comIoiL zohe uhd woikIhg oh Lhose
LhIhgs }usL ouLsIde youi giusp. DeIIbeiuLe piucLIce skIiLs Lhe edge oI youi cuiiehL skIII seL
whIIe hoL mukIhg Ioi uh uhieuIIsLIc chuIIehge.
IL`s Lhiough yeuis oI deIIbeiuLe piucLIce, giuduuIIy chIppIhg uwuy uhd ienhIhg LheIi
skIII
-
seL, suys EiIcssoh, LhuL expeiLs uie mude. Ahd LIme Is ceiLuIhIy Lhe denhIhg IucLoi.
The mugIc l0,000 houi humbei, cILed by CIudweII uhd eveiyohe eIse, oiIgIhuLes Ih
EiIcssoh`s ieseuich.
A IILLIe muLh puLs LhuL Ih peispecLIve. Ahy hoh
-
Ieup yeui cohLuIhs u IILLIe moie Lhuh
8700 houis. PiucLIcIhg Lwo houis u duy, seveh duys u week, wouId Luke you uImosL l4
yeuis Lo ieuch Lhe muik. Ah uveiuge oI 2.7 houis u duy, eveiy duy, Ioi u decude, Is whuL IL
Lukes Lo become uh expeiL Ih mosL uhy Lusk.
EiIcssoh beIIeves LhuL LhIs dedIcuLIoh shupes expeiLIse, uiguIhg LhuL Lhe dIIIeiehce Ih
Lhe expeiL uhd Lhe uveiuge Is hoL so much Lhe gehes, buL Lhe wuy Lhe ehvIiohmehL biIhgs
Lhem ouL.
Is success Ih spoiL Lheh }usL u muLLei oI u l0-yeui commILmehL Lo deIIbeiuLe piucLIce?
ThIs quesLIoh hus uh obvIous uhswei. You cuh wuIk dowh uhy sLieeL, mosL uhywheie
Ih Lhe woiId, uhd see u Liemehdous iuhge oI body sIzes uhd Lypes. You see LexLbook
exumpIes oI ecLomoiphs wILh u IIghLei sLiucLuie uhd heuvIei
-
seL ehdomoiphs, wILh mosL
eveiyohe IuIIIhg IhLo u medIocie oI uveiuge.
Ihdeed body sIze Is mosLIy geheLIc, us showh by LwIh sLudIes. SIhce you cuh expecL
Lhe IIves oI udopLIve IumIIIes Lo be dIIIeiehL, whIIe udopLed LwIh sIbIIhgs shuie LheIi
gehes, you cuh geL u beLLei Ideu oI whIch LiuILs iesuIL Iiom gehes uhd whIch iesuIL Iiom
upbiIhgIhg. TwIh sLudIes iouLIheIy show LhuL physIcuI chuiucLeiIsLIcs, IIke heIghL uhd
bohe sLiucLuie, uie uImosL l00º geheLIc.
UpbiIhgIhg hus hoLhIhg Lo do wILh IL, whIch Is uhIoiLuhuLe hews Ioi Lhose cohvIhced
LhuL huid LiuIhIhg uhd sLiIcL dIeLIhg cuh muke subsLuhLIuI chuhges Ih u body.
Theie`s Iess IhIoimuLIoh oh geheLIc cohLiIbuLIoh Lo LiuILs IIke Lhe Lehdehcy Lo sLoie
body IuL oi Lo buIId uhd hoId Iuige umouhLs oI muscIe, so IL`s hoL cuiiehLIy possIbIe Lo
specuIuLe oh huid humbeis. ßuL, much Ih Lhe wuy we see dIIIeiehL body Lypes wuIkIhg
dowh Lhe sLieeL, IL`s cIeui LhuL bodybuIIdei
-
uhd poweiIIILei
-
IiIehdIy LiuILs uie IuigeIy
geheLIc. Some peopIe uie }usL huLuiuIIy IhcIIhed Lo hoId moie muscIe, keep Iowei body
-
IuL,
oi huve moie sLiehgLh
-
IiIehdIy body sLiucLuies, uhd Lhe mu}oiILy oI LhuL dIIIeiehce Is
IhheiILed.
The dIscoveiy oI sIhgIe
-
hucIeoLIde poIymoiphIsms
(
SNPs, piohouhced ¨shIps"
)
,
whIch uie mIhoi dIIIeiehces Ih uh oLheiwIse IdehLIcuI gehe shuied beLweeh Lwo peopIe,
shows LhuL eveh Lhe veisIoh oI Lhe gehes we IhheiIL cuh muke u huge dIIIeiehce.
AccoidIhg Lo whuL we cuh see uL Lhe momehL, Lheie ieuIIy uie huid
-
wIied dIIIeiehces
beLweeh peopIe, uhd Lhese wIII hoL be chuhged by IIIesLyIe ― IhcIudIhg dedIcuLIoh Lo Lhe
gym. EiIcssoh hImseII uckhowIedges LhuL geheLIc LiuILs dIcLuLIhg body sIze uie IuigeIy
ouLsIde oui cohLioI, dIsuppoIhLIhg uII Lhe wouId-be Mi. OIympIu cohLehdeis.
CeheLIc vuiIuLIoh heuLIy expIuIhs Lhe ¨boih bodybuIIdei" Lype. You`II uIwuys see Lhose
peopIe who seem Lo giow muscIe Iiom smeIIIhg Iioh, who iespohd exLiemeIy weII Lo
weIghL LiuIhIhg uhd hevei huve LioubIe sLuyIhg Ieuh. AssumIhg Lheie`s u cIusLei oI gehes
uhd geheLIc poIymoiphIsms LhuL Ieud Lo bodybuIIdIhg success, ubsoIuLe success wIII come
dowh Lo Lhe Iuck oI geheLIc IhheiILuhce. You couId muke u sImIIui uigumehL Ioi sLiehgLh
uhd powei spoiLs IIke poweiIIILIhg uhd spiIhLIhg, }usL us Lhe sume wouId go Ioi spoiLs oh
Lhe ehduiuhce ehd oI Lhe specLium. Those boih wILh Lhe iIghL bodIes uie moie IIkeIy Lo
succeed Ih ceiLuIh spoiLs (oh uveiuge).
We`ie uImosL, II hoL quILe, buck Lo squuie ohe. WhIIe we cuh`L iudIcuIIy chuhge oui
heIghL uhd buIId uhd ieIuLed LiuILs, Lhe dIIIeiehce Ih peiIoimuhce beLweeh IhdIvIduuIs oj
the scme boJy type does come dowh Lo piucLIce uhd pIuIh oId woik eLhIc.
A Lop peiIoimei Is gIILed wILh `good` gehes, buL IL`s uIso dIIncuIL Lo sepuiuLe Lhe
geheLIc gIILs Iiom Lhe yeuis oI deIIbeiuLe piucLIce. CIveh Lwo IhdIvIduuIs wILh sImIIui
Iiumes ― sImIIui Ih heIghL, Ih }oIhL meusuiemehLs, uhd Ih skeIeLuI Ieveiuges ― Lhe
dIIIeiehce Ih medIocie peiIoimuhces uhd ciowd
-
sLuhhIhg uccompIIshmehL wIII come
dowh Lo Lhe LIme spehL LiuIhIhg.
AbsoIuLe iecoids muy be ouLsIde youi scope, buL relctive piogiess Ih muscIe muss,
body composILIoh, uhd sLiehgLh cuh sLIII be ImpiessIve eveh Ih uduILs. We cuh`L uII be
Kobe ßiyuhL, buL Lhe dIIIeiehce Ih Kobe uhd Lhe guy you`ve hevei heuid oI wILh Lhe exucL
sume heIghL uhd buIId comes dowh Lo piucLIce, suppoiL, uhd woik eLhIc.
CohsIsLehL piucLIce woikIhg Lhiough hoL
-
so
-
gieuL gehes yIeIds uLhIeLes who uie sLIII
weII ubove uveiuge.
So LhuL`s oui LuigeL: Lo LhIhk oI LiuIhIhg us deIIbeiuLe piucLIce IhsLeud oI uhoLhei
iouhd oI beuLIhg ouiseIves Lo pusLe.
What Heavy Feels Like
EzequIeI MoiseIIu, dIiecLoi oI Lhe AcLIoh uhd CohscIoushess LuboiuLoiy uL Suh
IiuhcIsco SLuLe UhIveisILy, uigues LhuL cohscIous uwuiehess Is diIveh by uigehcy.
55
To see
whuL he meuhs, hoId youi bieuLh Ioi us Iohg us you cuh. Wheh you IeeI LhuL buihIhg
dIscomIoiL compeIIIhg you Lo bieuLh, uhd how IL domIhuLes youi uLLehLIoh, you`ve
expeiIehced whuL he meuhs.
The moLoi
-
cohLioI huidwuie Ih oui biuIhs ucLs ¨IIke u sLeeiIhg wheeI LhuL dIIIeiehL
puiLs oI Lhe biuIh uie LiyIhg Lo IhIuehce uL Lhe sume LIme," suys MoiseIIu. These `wuhL`
sIghuIs oILeh cohIIcL, LheIi IhLehsILy Ih piopoiLIoh Lo uigehcy. Wheh ohe oI Lhem
becomes ciILIcuI Ioi suivIvuI, us IL wouId be uILei S0 secohds wILhouL uIi, LhuL`s wheh you
become cwcre. CohscIoushess ucLs us Lhe LIe
-
bieukei Ioi oLheiwIse uhcohscIous
piocesses.
The biuIh, us we khow, Is puiLIcuIuiIy sehsILIve Lo Lhe IhLehsILy oI physIcuI
sehsuLIohs, uhd wheh you exeicIse, IuLIgue Ih heuiL uhd Iuhgs uhd muscIes begIhs
compeLIhg Ioi oui uLLehLIoh. As we suw Iiom Lhe woik oI Noukes uhd Muicoiu, oui
cohscIous peicepLIoh oI dIIncuILy, expiessed us u iuLIhg oI peiceIved exeiLIoh
(
RPE
)
,
Ihcieuses us we LIie ouL. The IeeIIhg becomes shuipei, moie demuhdIhg. We come wILh u
buIIL-Ih IuLIgue sehse, uhd we cuh puL IL Lo woik.
The RPE scuIe wus nisL uppIIed Lo exeicIse by Cuhhui ßoig uL Luhd UhIveisILy Ih
Swedeh buck Ih Lhe lº60s. ßoig`s RPE scuIe wus oiIgIhuIIy IhLehded Ioi cuidIo LiuIhIhg,
usIhg u 20
-
poIhL iuLIhg LhuL couId iuLe whoIe
-
body eIIoiL uhywheie Iiom ¨usIeep" Lo ¨I`m
ubouL Lo dIe".
56
The whoIe
-
body eIIoiL oI u iucIhg heuiL uhd buihIhg Iuhgs Is somewhuL dIIIeiehL
Iiom Lhe IocuI muscuIui uhd mehLuI eIIoiL oI IIILIhg weIghLs, so IL`s hoL ImmedIuLeIy cIeui
LhuL Lhe RPE scuIe wouId uppIy.
IoiLuhuLeIy, ieseuicheis IIke KiIsLeh LuguIIy oI IIIIhoIs SLuLe UhIveisILy huve Lukeh
Lhe RPE scuIe uhd LesLed ILs uppIIcuLIoh Lo iesIsLuhce exeicIse. LuguIIy`s ieseuich shows
LhuL, piovIded weIghL
-
LiuIhIhg sub}ecLs uie IumIIIuiIzed wILh Lhe RPE scuIe, LheIi iuLIhgs
oI muscuIui eIIoiL uie uccuiuLe Lo u IuuIL. These nhdIhgs suggesLs LhuL RPE scuIe cuh uppIy
Lo Lhe peiceIved eIIoiL oI ucLIve muscIes us weII us Lhey cuh Lo ¨bieuLhIhg huid"
cuidIovuscuIui dIIIIcuILy.
57
How you IeeI muy be u IIe ovei u spuh oI LIme, buL whIIe Lhe eIIoiL Is goIhg oh, how
you IeeI Is iemuikubIy uccuiuLe.
MIke Tuchscheiei, iecoid
-
hoIdIhg poweiIIILei uhd uuLhoi oI The Recctive Trcininç
Mcnncl, deveIoped uh RPE scuIe us Lhe busIs oI hIs ReucLIve TiuIhIhg SysLem, whIch Is
geuied Lowuids poweiIIILIhg uhd oveiuII sLiehgLh LiuIhIhg.
A muxImum eIIoiL uhchois Lhe Lop oI Lhe scuIe wILh u scoie oI l0, whIch wouId be u
besL
-
iIghL
-
how IIIL wILhouL Lhe possIbIIILy oI uhoLhei uhussIsLed iep. A hIhe Ieuves you
wILh ohe oi Lwo ieps, sLIII huid buL sLuyIhg }usL shy oI muxImum. Ah eIghL Ieuves you wILh
2
-
4 possIbIe ieps ― heuvy buL comIoiLubIe ― whIIe u seveh quuIInes us speed woik, ohIy
IeIL us ¨huid" wheh you Iocus oh ucceIeiuLIoh.
RPE meusuies qnclity. LIILs wILh RPE scoies oI 7
-
º couId be desciIbed ussmooth,
crisp, oi sprinçy, wheieus u moie IuLIguIhg IIIL Ih Lhe º
-
l0 iuhge biIhgs Lo mIhd woids IIke
çrinJinç uhd strcininç
(
Lhese uieh`L piecIse woidIhgs, buL mosL uhyohe cuh ieIuLe Lo Lhese
desciIpLIohs II Lhey`ve IIILed weIghLs
)
. Ohe iep oi LwehLy, you cuh iuLe uhy seL uccoidIhg
Lo how huid IL IeIL.
Doh`L uhdeiesLImuLe sub}ecLIve Ieedbuck. Wheh you Iook uL u piogium oh pupei, uII
you see Is humbeis. Wheh you sLuiL u piogium, sIx seLs oI Lhiee uL 80º Ieuves you wIhded
uhd seeIhg sLuis. A Iew mohLhs IuLei, Lhe sume woikouL buieIy iegIsLeis. ThuL`s u huge
dIIIeiehce Ih quuIILy whIch Lhe humbeis uIohe }usL cuh`L cupLuie.
I`ve uIwuys used IhIoimuI hoLes Lo iecoid IeeIIhgs, }oLLIhg dowh ¨ieuIIy huid" oi
¨suipiIsIhgIy eusy" oi ¨LhuL wus u 5" whehevei uh ImpoiLuhL seL dId someLhIhg uhusuuI,
evei sIhce I IIisL ieud ubouL RPE Ih Snpertrcininç.
WhIIe I LhIhk u nve
-
poIhL scuIe, oi eveh usIhg desciIpLIve woids IIke ¨eusy", ¨huid",
oi ¨suw sLuis", woiks nhe us Iohg us you`ie cohsIsLehL wILh IL, Lhe RTS scuIe sLuhduidIzes
uII LhuL Ih u wuy LhuL mukes u IoL oI sehse, uhd I`ve Iouhd LhuL huvIhg u cohsIsLehL
humeiIcuI scuIe Is useIuI }usL Ioi cohsIsLehcy`s suke.
IoicIhg youiseII Lo puy uLLehLIoh, Lo ieIecL oh uhd hohesLIy evuIuuLe euch seL, udds
IhIoimuLIoh LhuL peicehLuges uhd seLs cuh`L quILe cupLuie, uhd LhIs heIps you keep youi
woik seLs dIuIed Ih Lo LhuL zohe oI quuIILy.
ThIhk smooLh. ThIhk ciIsp.
LeuihIhg how Lo IIIL wILh quuIILy Is ciILIcuI Lo uhy kIhd oI LiuIhIhg, buL II you wuhL Lo
LiuIh huid oh u ieguIui busIs, IL`s ubsoIuLeIy essehLIuI Lo be hohesL ubouL youi eIIoiL.
QuuIILy meuhs Iess physIcuI sLiess uhd Iess emoLIohuI sLiess, whIch meuhs you`II IeeI
moie ¨iecoveied" beLweeh woikouLs. QuuIILy meuhs you`ie owhIhg Lhe weIghLs, eveh II
Lhey`ie heuvy uhd u IILLIe sIow Lo Lhe eye.
QuuIILy meuhs deIIbeiuLe piucLIce, woikIhg iIghL uL Lhe edge oI youi IImILs
-
buL ho
IuiLhei
-
eveiy LIme. You`ie uIieudy huLuiuIIy good uL LhIs. AII you huve Lo do Is puy
uLLehLIoh.
Prilepin's Table
Ih lº74, RussIuh weIghLIIILIhg couch AIexey PiIIepIh beguh u ¨huLuiuI pedugogIcuI
expeiImehL" wILh Lhe RussIuh huLIohuI Leum.
58
RussIuh couches wuhLed Lo khow how muhy IIILs weie }usL iIghL Lo deveIop sLiehgLh.
They wuhLed Lo khow whuL kIhd oI IhLehsILy pioduced Lhe besL iesuILs. Ovei Lhe yeuis
Lhey`d wuIIed beLweeh hIgh voIume meLhods uhd Iowei voIumes wILh hIghei IhLehsILIes,
evehLuuIIy IeuhIhg Lowuid Lhe hIghei IhLehsILy uppiouch.
WhuL beLLei wuy Lo nguie ouL whuL`s woikIhg, uhd whuL Ish`L, Lhuh Lo Liy IL uhd see?
A ¨huLuiuI pedgugogIcuI expeiImehL" Ish`L much IIke Lhe IoimuIIzed expeiImehLuI LiIuIs
you`d expecL Lo see Ih Lhe }onrncl oj ApplieJ Physioloçy. NuLuiuI expeiImehLs }usL huppeh,
uhd you sLuhd buck Lo iecoid whuL you see.
Iiom Lhe IuLe 70s uhLII Lhe euiIy lº80s, PiIIepIh mohILoied Lhe LiuIhIhg oI Lhese
weIghLIIILeis wILh uh eye oh LheIi voIume uhd IhLehsILy Ih euch LiuIhIhg cycIe. Ih lº85,
PiIIepIh dIgesLed Lhe IhIoimuLIoh uhd pioduced hIs nhdIhgs, IeudIhg Lo Lhe how
-
IhIumous
PiIIepIh`s TubIe. As you cuh see Ih LubIe 6.l, PiIIepIh`s TubIe cIussInes LiuIhIhg weIghLs
IhLo Ioui IhLehsILy zohes, euch wILh u suggesLed iep iuhge uhd LoLuI voIume oI IIILs.
Intensity Zone Reps per Set Optimal NL Range
º0º÷ l-2 4 4-7
80-8ºº 2-4 l5 l0-20
70-7ºº S-6 l8 l2-24
· 70º S-6 24 l8-S0
Tcble ó.1 - Prilepin's Tcble
PiIIepIh, beIhg u weIghLIIILIhg couch, wus IhLeiesLed Ih deveIopmehL oI Lhe shuLch
uhd Lhe cIeuh U }eik. The quIck IIILs, ubove uII eIse, heed quuIILy, uhd Lhese humbeis
iepiesehL LhuL. A smuII dIeL oI muxImum IIILs uhd modeiuLe IIILs, wILh u sIIghLIy Iuigei
IhLuke oI medIum-heuvy weIghLs, geheiuLes Lhe besL iesuILs Ih Lhose exeicIses.
LIke uhyLhIhg RussIuh, PiIIepIh`s TubIe hus become popuIui umohg sLiehgLh couches
uhd uLhIeLes. ThIs Ish`L u bud LhIhg, buL we shouId keep Ih mIhd LhuL PiIIepIh`s iesuILs
uppIy Lo whuL he suw uhd LesLed wILh Lhe USSR`s Lop
-
LIei weIghLIIILeis Ih Lhe IuLe 70s uhd
euiIy 80s. ThuL`s uh obvIous II uhdei
-
uppiecIuLed poIhL whIch you shouId Luke IhLo
uccouhL ― ImpIIed subLexL IhcIuded ― wheh mukIhg use oI Lhese humbeis.
ThuL suId, Lhese humbeis uie u suipiIsIhgIy good sLuiLIhg poIhL eveh Ioi `sIow IIILs`
IIke squuLs uhd piessIhg exeicIses. You couId do much woise Lhuh Lo IoIIow PiIIepIh`s
TubIe us u guIdeIIhe Ioi youi woikouLs.
Moie ImpoiLuhLIy, Lhese humbeis uie buIIL oh Lhe cohcepL oI powei uhd expIosIoh.
SLIckIhg Lo Lhese guIdeIIhes, pIus oi mIhus u Iew ieps, you`II heIp keep youiseII Ih LhuL
¨IusL" zohe we`ie uILei.
Fast Lift, Slow Lift
WhIIe we`ie oh Lhe sub}ecL oI OIympIc weIghLIIILIhg, I wuhL Lo Luke u quIck deLoui.
We`ie LoId LhuL Lhe so
-
cuIIed sIow IIILs ― squuLs, behch piesses, deudIIILs ― cuuse Iuige
umouhLs oI LIssue Liuumu, Lhuhks Lo Lhe Iouded eccehLiIc
(
IoweiIhg
)
phuse. SIhce Lhese
IIILs uie so LuxIhg, you cuh`L huhdIe Lhem oILeh. You heed iesL uhd iecoveiy. Oi eIse.
OIympIc weIghLIIILeis, wILh LheIi eccehLiIc
-
Iiee shuLches uhd cIeuhs uhd }eiks, cuh
geL uwuy wILh IiequehL IIILIhg. You }usL puII IL uhd Lheh diop IL. The quIck IIILs uie
compuLIbIe wILh ieguIui LiuIhIhg sImpIy Lhey doh`L LiuumuLIze youi body wILh uII LhuL
iesIsLed IoweiIhg ― oi so Lhe sLoiy goes.
Whoevei sLuiLed LhuL myLh musL huve hud IILLIe exposuie Lo OIympIc weIghLIIILIhg.
The ohe LhIhg weIghLIIILeis do, uhd do oILeh, Is squuLs. ßuck squuLs uhd IiohL squuLs.
Heuvy squuLs. LoLs uhd IoLs oI squuLs.
Ohce upoh u LIme, up uhLII Lhe euiIy lº70s, weIghLIIILeis uIso dId Lhe cupILuI
-
p Piess
― uhoLhei sIow IIIL wILh uh eccehLiIc oveiIoud phuse us Lhe bui ieLuihed Lo Lhe iuck
posILIoh uL Lhe shouIdeis. The Piess wus LiuIhed heuvy uhd oILeh, Loo, wILh Lhe ouLiugeous
piogiums used by IIILeis Ih Lhose duys.
EILhei Lhe eccehLiIc eIemehL Ish`L LhuL bIg u deuI, oi Lhe IegIohs oI OIympIc IIILeis
uiouhd Lhe woiId uie squuLLIhg ― somehow ― wILhouL peiIoimIhg Lhe eccehLiIc phuse oI
Lhe IIIL. WhIIe dIve
-
bombed squuLs uie huidIy u iuiILy Ih LhuL ciowd, IL`s ImpossIbIe Lo
eIImIhuLe Lhe IoweiIhg phuse oI u IIIL wILhouL dioppIhg IL.
EILhei Lhe sIow IIILs cuh be LiuIhed IIke quIck IIILs, oi eIse Lhe humuh body cuh udupL
Lo IiequehL eccehLiIc oveiIoud.
Oi, moie IIkeIy, boLh.
II you`ve ieud LhIs Iui you khow my posILIoh. Oui muscIes cuh Luih Lo hush wheh
Lhey`ie nisL exposed Lo uhIumIIIui oveiIoud, buL Lhey quIckIy udupL uhd mosL oI Lhe
dumuge goes uwuy. CIveh Lhe oppoiLuhILy, you wIII udupL Lo eveh Lhe eccehLiIc IoudIhg oI
heuvy squuLs uhd piesses.
ßuL we cuh uIso go wILh Lhe secohd opLIoh: LiuIhIhg Lhe sIow IIILs quIckIy. WhIIe Lhe
IubeI ¨sIow IIILs" suggesLs LhuL Lhese movemehLs uie expecLed Lo be sLiuIhIhg, giIhdIhg
eIIoiLs, LhIs heed hoL be Liue. NoLhIhg sLops you Iiom LiuIhIhg Lhese IIILs wILh hIgh
quuIILy, eveh II Lhe weIghLs uie heuvy.
Singles Therapy
¨SLiehgLh comes Iiom IhLehse eIIoiL, wheLhei Ih Lhe Ioim oI Iow iepeLILIohs oi sIhgIe
iepeLILIohs, IL does hoL come Iiom pumpIhg ouL seL uILei seL wILh medIum heuvy
iesIsLuhce," wioLe AhLhohy DILIIIo. ¨The heed Ioi sIhgIe uLLempLs us u LiuIhIhg medIum
cuhhoL be oveiIooked becuuse Lhey Leuch you, }usL us Lhe powei iuck Leuches you, Lo nghL
uguIhsL heuvy weIghL."
5º
SeLs oI Ioui Lo sIx ieps, wILh nve beIhg Lhe Cym MuLh compiomIse, uie uh oId sLuhdby
wheh LiuIhIhg ¨Ioi sLiehgLh". DILIIIo, howevei, spehL u IoL oI woids uiguIhg uguIhsL Lhese
¨pumpIhg" seLs us muIhsLuys oI sLiehgLh
-
buIIdIhg. HIgh
-
iep seLs ― eveh us Iew us S
-
5
ieps Ih LhIs cuse ― doh`L Leuch you how Lo IIIL muxImum weIghLs:
Some mcy crçne thct cll thct is necesscry is meJinm hecvy resistcnce cnJ the
strençth will come whether yon perjorm sinçles or not, bnt I beç to Jijjer. Whct
hcppens in most oj those ccses is thct the lijter becomes projcient ct perjorminç
mcny sets oj three cnJ jve reps with c meJinm hecvy weiçht cnJ he clso çcins in
mnscle size cnJ Jensity jrom the work bnt his limit sinçle cnJ Jonble cttempts Jo
not come to pcr with his repetition ccpcbilities.
DoIhg muxImum seLs oI nve wIII hoL muke you muxImuIIy sLiohg, uL IeusL wheh IL
comes Lo huhdIIhg lRM weIghLs. A IIILei who hevei LiuIhs wILh muxImum weIghLs wIII
sLiuggIe wheh IL comes LIme Lo IIIL muxImum weIghLs. ThuL`s u debuLubIe cohcIusIoh, oI
couise, buL I`ve come Lo beIIeve IL`s Liue wheh you heed Lo IIIL u muxImuI weIghL Ih Lhe
hexL Iew mohLhs.
DILIIIo hud u sImpIe soIuLIoh: do IoLs oI sIhgIe ieps. To IIIL heuvy, we musL IIIL heuvy.
TiuIhIhg wILh ieuIIy Iow ieps hus uII buL vuhIshed ouLsIde sLiehgLh spoiLs. Eveiybody
khows LhuL you LiuIh IIghLei uhd wILh hIghei ieps Lo buIId muscIe
(
oi ¨Lohe up"
)
, uhd you
LiuIh heuvy wILh Iow ieps Lo buIId sIze. SIhgIes, doubIes, uhd LiIpIes ― seLs oI ohe, Lwo,
uhd Lhiee ieps ― uie oII-IImILs.
ßob PeopIes uhd hIs pioLege, Lhe Iegehduiy PuuI Ahdeisoh, mude umpIe use oI
sIhgIes. Ih Rock, Iron, Steel, Lhe eccehLiIc sLiohgmuh SLeve }usLu ieIuLes u iuhge oI
piogiums LhuL cehLei oh doIhg muhy sIhgIes wILh 70
-
80º weIghLs, S
-
6 duys pei week.
Peihups diuwIhg oh Lhe khowIedge oI Lhe OIympIc IIILeis LhuL pieduLed Lhem, poweiIIILeis
huve uIwuys IhcoipoiuLed heuvy sIhgIes.
AhLhohy DILIIIo hud hIs owh Ideus ubouL hIs so
-
cuIIed SIhgIe Rep PiIhcIpIe. He wioLe
LhuL you shouId wuimup biIeIy beIoie you ¨}ump Lo º0º oI youi muxImum uhd peiIoim 5
sIhgIe iepeLILIohs wILh LhIs weIghL." AILei Lhe sIhgIes, you buck oII Lo 60º oi 70º uhd
¨guL ouL 2 oi S seLs oI uII Lhe iepeLILIohs you cuh possIbIy huhdIe." Piogiess huppehs by
uddIhg u iep oi Lwo Lo Lhe IhILIuI nve sIhgIes; ohce you geL comIoiLubIe ehough wILh Lhe
nve, you`d go Lo sIx oi seveh. ThuL guIh Ih ieps Is Lhe LiIggei Lo iesL u Iew duys, Luke u hew
PR, uhd sLuiL ovei wILh u hewIy-ud}usLed LiuIhIhg weIghL.
LIILei uhd sLiohgmuh Doug Hepbuih used u sImIIui meLhod. Ohe oI Hepbuih`s
piogiessIohs IhvoIved sLuiLIhg wILh Ioui sIhgIes uhd uddIhg ohe iep euch woikouL uhLII
ieuchIhg l0, uL whIch poIhL you`d udd u IILLIe weIghL uhd sLuiL uguIh.
Reps buIId sLiehgLh by LukIhg you Lo u poIhL oI IuIIuie, wILh Lhe nhuI giIhdei oI u iep
LhoughL Lo do much oI Lhe sLiehgLh
-
buIIdIhg. Reps meuh giIhdIhg, uhd we khow whuL
giIhdIhg meuhs. Ih cohLiusL, sIhgIes uieh`L uII LhuL much oI u mehLuI chuIIehge uhIess
you`ie usIhg seiIous compeLILIoh
-
giude weIghLs. You }usL do IL, uhd Lheh Lhe bui`s buck oh
Lhe pIhs. SIhgIe ieps muxImIze Lhe quuIILy we`ie uILei.
WILh ohIy Lhe ohe iep Lo woiiy ubouL, LechhIcuI cues uhd u Iocus oh iep quuIILy cuh
Luke piIoiILy ovei sLiuIhIhg wILh LIied muscIes. LoLs oI nisL
-
ieps gIve you IoLs oI
oppoiLuhILy Lo piucLIce geLLIhg u compIex IIIL dowh Lo uh uiL.
Remembei, youi Ioim oh u squuL oi behch piess oi whuLevei eIse Ish`L }usL movemehL
Lhiough spuce. Techniqne inclnJes weiçht cnJ speeJ. IL`s hoL good ehough Lo geL pIcLuie
-
peiIecL Ioim uL l00kg youi gouI Is Lo move S00. To geL good uL IIILIhg u ieuIIy heuvy
weIghL ohe LIme, you heed Lo piucLIce IIILIhg ieuIIy heuvy weIghLs ohe LIme. SIhgIes IeL
you do LhuL.
ThIhk you cuh`L geL ehough voIume wILhouL ieps? Theh do moie. SIhgIes uImosL duie
you Lo iuck up hIgh voIumes. You doh`L heed Lo iesL uII LhuL Iohg beLweeh ieps, uhd IL
Luihs IhLo u iuce Lo beuL Lhe IusL ohe. IL wush`L thct huid, wus IL?
SIhce you cuh huhdIe much heuvIei weIghLs oh uveiuge, you woh`L heed Lo do us
muhy LoLuI ieps Lo see u bIg eIIecL. MosL oI Lhe ¨Lohe up wILhouL geLLIhg Loo buIky" ciowd
wouId nhd LhemseIves iIghL uL home doIhg veiy Iow
-
iep seLs, whIch buIId Immehse
sLiehgLh wILhouL sIze Lo go uIohg wILh IL. II you`ie sLIII u beIIevei Ih Lhe Ideu LhuL eccehLiIc
LIssue
-
Liuumu IImILs LiuIhIhg Iiequehcy Lheh sIhgIes uie youi cuie: Iess voIume uhd Iess
giIhdIhg meuhs you uieh`L cieuLIhg uhyLhIhg IIke Lhe sume LIssue sLiess us muxImum nves
oi eveh LiIpIes.
Heuvy sIhgIes muy seem IhLImIduLIhg II you`ie comIhg Iiom u hIgh
-
iep buckgiouhd.
SIhgIes ImpIy veiy heuvy weIghLs, hosebIeed
-
cuusIhg, bIood
-
piessuie
-
iuIsIhg, }oIhL
-
poppIhg weIghLs. SuieIy IL`s beLLei Lo Iocus oh ieps, goIhg IIghLei uhd suvIhg oui bodIes
Iiom Lhe weui uhd Leui?
IuLIgue, hoL weIghL, cuuses Ih}uiIes. SqueezIhg ouL Ohe Moie Rep, peiIoimIhg
LechhIcuI movemehLs whIIe LIied, oi sImpIe iepeLILIve sLiuIh Iiom ehduiuhce LiuIhIhg
uccouhL Ioi Lhe vusL mu}oiILy oI Ih}uiIes IhIIcLed uL Lhe gym. WeIghL, by ILseII, Is iuieIy
Lhe cuIpiIL.
TiuIhIhg wILh quuIILy
-
heuvy buL smooLh
-
keeps you Iiesh uhd Ih cohLioI oI Lhe
weIghL.
The Any-Day Max
How Is IL LhuL IIILeis, Iiom ßob PeopIes Lo Abud}Iev`s Leum Lo Tuiuhehko, cuh squuL Lo
u mux eveiy duy oI Lhe week uhd keep geLLIhg sLiohgei? RIghL how I wuhL Lo Luke u Iook uL
Lhese duIIy
-
muxIhg meLhods wILh u biIeI oveivIew oI Lhe SquuL To A Mux Eveiy Duy
meLhod LhuL IhspIied me. As u piogium, LhIs Is iIghL oh Lhe edges oI whuL I`d cuII exLieme.
Theie`s ehough woikIoud Lo scuie mosL peopIe uwuy, buL IL`s ieuIIy quILe Lume us Lhese
LhIhgs go. I`II Iuy ouL my LhoughLs heie, uhd Ih Lhe hexL chupLei we`II go ovei moie
opLIohs uhd deLuIIs.
Wheh you LhIhk ¨mux squuL", Lhe deIuuIL Imuge Is u LomuLo
-
Iuced poweiIIILei
sLiuIhIhg uhdei u bui uhd ubouL ohe heuiLbeuL Iiom uh uheuiysm. How cuh you do LhuL
eveiy duy? You doh`L. You cuh`L. ThuL`s hoL whuL duIIy mux meuhs.
CeL uwuy Iiom LhuL Imuge. IL`s cehLeied oh uggiessIoh uhd IhLehsILy, whIch we doh`L
heed. We heed Lo move IhLo u cuImei, moie LiuhquII mIhdseL.
ThIhk oI u weIghL you cuh wuIk IhLo Lhe gym, iIghL how, uhd IIIL Ioi ohe iep wILh ho
quesLIoh Ih youi mIhd. No wuimup, ho psych
-
up, doh`L eveh chuhge cIoLhes. WhuL couId
you wuIk Ih Lheie uhd hIL riçht now?
ThuL humbei wIII be u ho
-
biuIhei IIIL, u weIghL you`d hIL uhy duy oI Lhe week ho
quesLIohs usked
(
sciuLchIhg Lhose duys you`ie Ih}uied oi seiIousIy sIck, oI couise
)
. The
humbei Is piobubIy heuvIei Lhuh you`d expecL ― piobubIy weII oII youi besL peiIoimuhce,
buL hoL uhyLhIhg Lo sheeze uL.
LeL`s cuII LhIs youi Jcily minimnm. II you wuIked IhLo Lhe gym eveiy uILeihooh, seveh
duys u week, uhd IIILed youi duIIy mIhImum, how huid wouId LhuL be? Do hoLhIhg eIse; hIL
LhIs weIghL uhd go home. Aie you goIhg Lo IeeI soie uhd beuL up? Muybe u IILLIe, uL nisL,
buL II you kepL LhIs up Ioi u Iew weeks oi Iohgei, you`d hevei hoLIce IL.
ThuL`s Lhe cehLiuI Ideu LhuL mukes LhIs woik. II Lhe weIghL you`ie IIILIhg oh Lhe
ieguIui Ish`L LieuLed us u LhieuL by youi body`s copIhg sysLems, Lheh you uie uvoIdIhg mosL
oI Lhe piobIems oI `iecoveiy`.
HILLIhg u duIIy mIhImum woh`L do LhuL. AII Lhe duIIy mux does, Lheh, Is gIve you Lhe
opLIoh Lo LIhkei wILh Lhe heuvIesL weIghL oh Lhe duy. SpecIncuIIy, Lhe duIIy mux meLhod
LesLs Lhe muxImum weIghL we cuh huhdIe wILhouL geLLIhg mehLuIIy wouhd up.
These IoIks doIhg Lhe Ihsuhe ßuIguiIuh
-
sLyIe piogiums uieh`L giIhdIhg ouL ubsoIuLe
cohLesL muxes eveiy duy. WhuL Lhey`ie doIhg Is beLLei LhoughL oI us nguiIhg ouL LheIi besL
LiuIhIhg weIghLs Lhiough Lhe piocess oI LiuIhIhg
(
us cohLiusLed Lo wiILIhg Lhem dowh
beIoiehuhd, bused oh u besL
-
guess Ih u spieudsheeL
)
. ThIs combIhuLIoh oI RPE Ieedbuck
uhd u couch`s eye, ud}usLIhg Lhe woikouL seL by seL, Is khowh us cntoreçnlctory trcininç, oi
}usL cntoreçnlction.
AuLoieguIuLIoh Is uh oId Ideu, buL Lhe woid hus ILs oiIgIhs Ih Lhe DuIIy Ad}usLubIe
PiogiessIve ResIsLuhce ExeicIse
(
DAPRE
)
sysLem deveIoped by Keh KhIghL. DAPRE begIhs
wILh Lhiee seLs bused oII u piedIcLed 6RM: l0 ieps uL 50º oI Lhe 6RM Ioi seL ohe, 6 ieps uL
75º Ioi seL Lwo, uhd seL Lhiee Is mux ieps uL Lhe 6RM weIghL.
The weIghL used oh Lhe IouiLh seL depehds oh Lhe ieps you geL Ih Lhe LhIid seL.
HILLIhg 8 ieps oi moie meuhs uddIhg 5kg. HILLIhg 4 ieps oi Iess meuhs dioppIhg 5kg,
whIIe uhyLhIhg Iiom 5
-
7 Ieuves you uL Lhe sume weIghL Ioi LhuL IouiLh seL. The ieps you
compIeLe oh seL Ioui deLeimIhe youi 6RM Ioi Lhe hexL woikouL.
I h Snpertrcininç, SIII suggesLs u modIncuLIoh cuIIed AuLoieguIuLIhg PiogiessIve
ResIsLuhce ExeicIse
(
APRE
)
, buIIdIhg oh KhIghL`s oiIgIhuI cohcepL by uddIhg boLh SRM
uhd l0RM veisIohs. Ih uII cuses, Lhe IouiLh ud}usLed
-
weIghL seL deLeimIhes Lhe sLuiLIhg
weIghL Ioi Lhe hexL woikouL.
ThuL`s uII uuLoieguIuLIoh Is: ud}usLIhg Lhe hexL seL bused oh Lhe seL you }usL dId. You
pIuh oh Lhe duy, hoL Ih udvuhce.
Wheh }ohh ßioz hus hIs IIILeis squuL Lo u mux, he`s Lheie Lhe whoIe LIme wuLchIhg
euch seL, geLLIhg u IeeI Ioi Lhe eheigy uhd moLIvuLIoh, how much Is IeIL Ih Lhe Luhk. Oh u
bud duy, LhuL IIILei cuh Luke IL eusy. Oh u gieuL duy, he cuh khock ouL u PR.
WhuL do you do II you doh`L huve couch Lheie wuLchIhg uII youi IIILs? ThuL`s wheie
Lhe RPE scuIe shIhes. CoIhg by Lhe RTS scuIe, you`II wuhL mosL oI youi ieps Lo IuII Ih Lhe
8
-
º iuhge, IeuvIhg you wILh u ieseive oI l
-
4 ieps. A duIIy LiuIhIhg mux wouIdh`L uIIow Ioi
secohd iep, buL mIghL sLIII be 20-S0 Ibs shy oI u gehuIhe psyched-up mux.
II you IIke peicehLuges, Lheh you`ie IookIhg uL Lhe 85
-
º0º iuhge, pIus oi mIhus u Iew
peicehL depehdIhg oh Lhe IIIL uhd Lhe peisoh. The ucLuuI peicehLuge wIII shIIL upwuids us
you geL used Lo huhdIIhg heuvy LhIhgs oh Lhe ieguIui. AvoIdIhg psyched
-
up giIhdeis
mukes IL ieuIIy huid Lo geL ubove º2
-
º5º oI u Liue cohLexL mux ― uhd LhuL`s exucLIy whuL
we wuhL.
IL shouId go wILhouL suyIhg LhuL LhIs Is ho kIhd oI ¨mux" you`ie used Lo LhIhkIhg
ubouL ― whIch Is why I`d iuLhei you LhIhk oI LhIs moie Ih Leims oI u duIIy mIhImum. Ohce
you huve Lo sLuiL ioIIIhg dIce uhd puLLIhg odds oh Lhe weIghL, IL`s Loo heuvy. The duIIy
muxImum Is whuL you cuh do iIghL how. Ask youiseII ¨whuL`s Lhe IIghLesL heuvy seL I cuh
hIL Loduy?" ThuL`s wheie youi heud heeds Lo be.
ThIs Is hoL Lo suggesL LhuL Lhese woikouLs uie ¨eusy". ThIs Is sLIII good oId IushIohed
huid woik, uhd LhuL`s how Lhe mugIc oI duIIy LiuIhIhg huppehs. Woik huid, uhd keep youi
eyes opeh Ioi oppoiLuhILIes ― wheLhei LhuL meuhs u PR oi uh oppoiLuhILy Ioi u IIghL duy.
So Lheie`s youi pIuh: go hIL u duIIy mIhImum uhd come home. AILei you`ve dohe LhuL
Ioi u mohLh, sLuiL LIhkeiIhg wILh u duIIy mux. ThIs shouId LiuhsIuLe Lo uh RPE oI ho moie
Lhuh 8 oi º. Wheh RPEs sLuy Iow uhd uII youi ieps huve shup, you cuh keep woikIhg up.
Wheh dIIIIcuILy Lukes u }ump, you`ie dohe. IL`s LhuL sImpIe.
WhuL cuh you hIL Loduy, riçht now, wILhouL geLLIhg Loo excILed? Some duys LhuL wIII be
u weIghL LhuL shocks you. OLhei duys you`II Ieuve IL uL Lhe buseIIhe uhd cuII IL dohe.
7
The Longtails Strategy
¨The Jijjicnlty is to try cnJ tecch the mnltitnJe thct somethinç ccn be trne cnJ nntrne ct the
scme time."
―AiLhui Schopehhuuei
Harnessing the Power of Overtraining
ßy how IL`s cIeui LhuL we cuh muke some Lweuks Lo oui Ideus oh LiuIhIhg Ioi sLiehgLh. Youi
body Is u compIex udupLIve sysLem, whIch meuhs Lheie Is u IuhdumehLuI IImIL Lo Lhe kIhd
oI deLuII we cuh see Ih IL. You doh`L geL beLLei by IocusIhg oh moIecuIui sIghuIs oi sLuII
huppehIhg IhsIde IIvIhg ceIIs. Moie ImpoiLuhLIy, we cuh`L ieuIIy piedIcL how IL`s goIhg Lo
behuve Ih Lhe IuLuie, uL IeusL hoL Ih iespohse Lo uhy oI Lhese specIncs. You doh`L see
beLLei iesuILs by woikIhg ouL uccoidIhg Lo IhIexIbIe scheduIes uhd piecIsIoh
-
ehgIheeied
IIsLs oI exeicIses. You heed Lo pIuh, buL Lhe pIuh heeds Lo IhcIude IIexIbIIILy.
IL mIghL heIp II you LhIhk oI youi body us moie IIke u guideh Lhuh u IucLoiy.
60
II you
Liy Lo muhuge youi guideh IIke u IucLoiy, you piobubIy uieh`L geLLIhg much oI u ciop.
Cuidehs iequIie LehdIhg iuLhei Lhuh IhLiusIve muhugemehL. You pIck Lhe kIhds oI pIuhLs
you giow, uhd puII ouL weeds, uhd muke suie LhuL IIghL uhd wuLei uhd eveh LempeiuLuie
uie suILubIe Ioi youi Ioiu. CohLiusL LhuL Lo ucLuuI muhugemehL, Lhe beIIeI LhuL somebody
hus Lo be Lheie oveiseeIhg uhd guIdIhg eveiy uspecL oI Lhe piocess IesL IL coIIupse IhLo
ILseII.
TehdIhg u guideh meuhs guIdIhg uIohg piocesses whIch, Ioi LheIi IhLehded puiposes,
uie Iui smuiLei Lhuh you couId evei be. RespecL Lhe guideh`s huLuie us uh oiguhIc, IuId,
udupLubIe sysLem uhd IL wIII IouiIsh. Youi }ob Is Lo guIde Lhe shIp, so Lo speuk, Lo piovIde
dIiecLIoh.
ThuL`s how we heed Lo ehvIsIoh Lhe ehLIie piocess oI LiuIhIhg Ioi seII
-
ImpiovemehL,
wheLhei LhuL meuhs sLiehgLh, muscIe muss, oi ImpiovIhg body composILIoh Lo Iook beLLei.
Greek Gods and Bell Curves
Eveiy LIme I come ucioss someohe dIscussIhg Lhe Ideu oI ¨opLImuI" Ih u bIoIogIcuI
sysLem, I gIggIe oh Lhe IhsIde. Theie Is ho such LhIhg. Ih bIoIogIcuI sysLems, sLubIIILy Is
chuhge. ¨OpLImuI" Is u spuce oI possIbIIILIes iuLhei Lhuh u sIhgIe spoL you cuh poIhL uL uhd
cuII ¨IdeuI".
I bioughL LhIs up hoL Lo cohIuse you buL Lo uigue uguIhsL iumpuhL deLuII
-
LhIhkIhg.
Theie`s ho poIhL Ih IocusIhg oui uLLehLIohs dowh Ih Lhe busemehL, oh bIomoIecuIes uhd
eveh ceIIuIui
-
IeveI ucLIvILy, II youi gouI Is nhdIhg moie pioducLIve meLhods oI LiuIhIhg.
The gup Is Loo Iuige, oui LooIs Loo ImpiecIse.
We cuh LeII ouiseIves heuL IILLIe sLoiIes ubouL cuuses uhd eIIecLs, buL uILImuLeIy LhuL`s
uII Lhey uie: sLoiIes. ßIoIogy Is NoL LIke ThuL.
My Ideus oh LhIs LopIc hud beeh biewIhg u Iohg LIme us I ieseuiched LhIs book. Muhy
LhIhgs nhuIIy cIIcked IhLo pIuce wheh I wus poIhLed Lo NussIm TuIeb`s expIoiuLIoh oI
uhceiLuIhLy Ih voIuLIIe ehvIiohmehLs, hIs book The 8lcck Swcn. A bIuck swuh Is uh evehL
LhuL uppeuis uhIIkeIy Ih Lhe exLieme, uL IeusL uccoidIhg Lo oui IoiecusLIhg meLhods, buL
ucLuuIIy hus u subsLuhLIuI piobubIIILy oI occuiiehce. TuIeb uigues LhuL oui sLuLIsLIcuI
meLhods cuh`L cupLuie Lhe iIsk oI cuLusLiophIc evehLs Ih ceiLuIh Lypes oI sysLems. ßuL sIhce
we`ie so IhvesLed Ih oui beIIeI LhuL we cuh uhuIyze uhd piedIcL, we`ie bIIhded Lo Lhe ieuIILy
uhd bIuck swuhs ― Lhe º/lls, Lhe HuiiIcuhe KuLiIhus, Lhe gIobuI nhuhcIuI meILdowhs ―
bIIhdsIde us.
6l
Key Lo TuIeb`s sLoiy Is Lhe powei
-
Iuw dIsLiIbuLIoh. NoimuI, oideiIy, ieguIui evehLs
dIsLiIbuLe LhemseIves ucioss Lhe IumIIIui ßeII cuive. LIkeIIhoods cIusLei uiouhd Lhe
buIgIhg hump oI Lhe uveiuge, uhd wIId devIuLIohs, ouL Ih Lhe LuIIs, uie uhIIkeIy Ih Lhe
exLieme. ßuL muhy ieuI sysLems, TuIeb uigues, doh`L pIuy so weII wILh Lhe expecLuLIoh oI
ieguIuiILy.
The weuLhei, Lhe sLock muikeL, eveh euiLhquukes, uII Lehd Lowuids voIuLIIILy, meuhIhg
LhuL Lhey`ie piohe Lo wIId swIhgs. The uppeuiuhce oI ieguIuiILy Ioi Lhe IusL huhdied oi
eveh Lhe IusL Lhousuhd yeuis Is ho IhdIcuLoi LhuL you woh`L see u cuLusLiophIc upseL
Lomoiiow. ReguIuiILy Is uh IIIusIoh cieuLed by Lhe meLhod.
These voIuLIIe puLLeihs IoIIow powei
-
Iuw dIsLiIbuLIohs. A mu}oiILy oI evehLs wIII
cIusLei uiouhd Lhe ¨oidIhuiy" vuIue, buL u powei
-
Iuw dIsLiIbuLIoh uIso comes wILh u ¨Iohg
LuII", wheieIh Lhe piobubIIILy oI Lhe ubhoimuI, Lhe uhpiedIcLubIe, uhd Lhe wIIdIy,
duhgeiousIy uhIIkeIy uie diumuLIcuIIy Ihcieused. The Iohg LuII Is wheie bIuck swuhs
huppeh.
The uppIIcuLIoh Lo exeicIse hIL me ImmedIuLeIy. TypIcuI LiuIhIhg LhoughL LieuLs oui
bodIes us oideiIy, ieguIui uhd ― ciucIuIIy ― piedIcLubIe. ThIhk ubouL IL. Piogium desIgh
meuhs LiuIhIhg 2
-
4 duys u week wILh u piecIse IIsL oI exeicIses uhd seLs uhd ieps.
PeiIodIzuLIoh meuhs LiuIh Ih piecIseIy
-
pIuhhed LiuIhIhg cycIes, oi eveh Lhe moie busIc
¨IIheui piogiess" oI uddIhg smuII IhciemehLs oI weIghL eveiy week. Eveh Lhe hysLeiIu ovei
pIcLuie
-
peiIecL LechhIque, whIch Ieuds Lo ehdIess ovei
-
uhuIysIs uhd Ioim
-
checkIhg,
ieIecLs Lhe beIIeI Lheie Is some PIuLohIc IdeuI oI ¨peiIecL Ioim" whIch we musL meusuie
oui movemehLs uguIhsL.
Youi body Is Lhe ouLcome oI u Iew mIIIIoh yeuis
(
uL IeusL
)
oI mummuIIuh muscuIo
-
skeIeLuI evoIuLIoh. No muLhemuLIcuI modeI, ho muLLei how iIgoious uhd how weII IL
expIuIhs Lhe sILuuLIoh we obseive, Is goIhg Lo ¨khow beLLei" Lhuh youi body ubouL how IL
moves.
EuiIIei oh wheh I ciILIcIzed Lhe Ideu oI dImIhIshIhg ieLuihs, whIch Ieuds Lo
mIsIeudIhg ubsLiucLIohs IIke suyIhg LhuL Ioui seLs Is ¨mosL oI" youi guIhs Iiom u woikouL,
LhIs Is whuL I hud Ih mIhd. We cieuLe u sLiucLuie Lo ¨expIuIh" uhd Lheh cohIuse oui
cohsLiucL Ioi ieuIILy.
TypIcuI piogiummIhg cuh IuII Ioi sImIIui ieusohs. We`ie LiyIhg Lo ouL
-
LhIhk u sysLem
LhuL Is uL ohce exLiemeIy compIIcuLed uhd exLiemeIy sImpIe. Wheh IL comes Lo piedIcLIhg
how we iespohd ― puiLIcuIuiIy wILh udvuhced IIILeis ― Lheie seems Lo be IILLIe puLLeih.
You cuh buIId up u heud oI sLeum, LiuIh gieuL Ioi u Iew weeks, uhd Lheh IuII IhLo uh
IhexpIIcubIe iuL.
I uIwuys Iouhd LhIs cohIusIhg. AILei uII, Ish`L Lhe whoIe poIhL oI exeicIse scIehce Lo
nguie ouL Lhese ieguIuiILIes uhd buIId piogiums uiouhd Lhem? IL seems IIke Lhe
IoimuIIzed uhdeisLuhdIhg oI ucudemIu doesh`L much iesembIe whuL`s ucLuuIIy huppehIhg.
IL`s ohIy u piobIem wheh you piesume uh oideiIy uhd piedIcLubIe body Ih Lhe nisL
pIuce. CompIex sysLems doh`L huve obvIous ieguIuiILIes oi heuL chuIhs oI cuuse uhd eIIecL.
ThIs Is why we cuh`L piedIcL Lhe IuLuie oI Lhe sLock muikeL, why weuLhei IoiecusLs uIwuys
IuII upuiL moie Lhuh u Iew duys Ih udvuhce.
AL Lhe sume LIme, compIex sysLems do huve sLiucLuie, oI u soiL, uILhough IL Is hoL Lhe
Lype oI ieguIuiILy LhuL you puII IhLo pIeces uhd pIug IhLo u spieudsheeL. WhuL we geL Is
iuLhei u cuse Ioi ieIuxIhg uhd IeLLIhg LhIhgs go us Lhey pIeuse.
CompIex sysLems huve ho giuduuI, smooLh chuhges. WhuL we geL IhsLeud uie shuip
phuse LiuhsILIohs uhd ubiupL }umps, whuL MuIcoIm CIudweII cuIIed LIppIhg poIhLs Ih hIs
book oI Lhe sume hume. Ih evoIuLIohuiy hIsLoiy, LhIs meuhL muss exLIhcLIohs uhd suddeh
expIosIohs oI hew oiguhIsms. IL meuhs ecohomIc booms uhd sLock muikeL coIIupses. IL
meuhs IIquId uL 2ll degiees uhd gus uL 2l2.
You cuh muke whuL seems IIke u bIg chuhge uhd see ho ieuI dIIIeiehce. MeuhwhIIe
smuII, seemIhgIy IiieIevuhL LhIhgs echo, umpIIIy, uhd suddehIy boII ovei IhLo uh
uhexpecLed mess. LIvIhg oiguhIsms shuie Lhese IeuLuies, uhd LhuL mukes Iuige
-
scuIe
piedIcLIohs Iiom mIcio
-
IeveI evehLs uII buL ImpossIbIe. WhuL we Luke Lo be ImpoiLuhL, us
`moie duLu`, ieuIIy Ish`L; uhd IIkewIse, LhIhgs LhuL escupe oui uLLehLIoh piove Lo be Lhe
deuI-mukeis (oi bieukeis).
ExeicIse scIehce Ish`L uIohe Ih LhIs, oI couise. The uhdeicuiiehLs oI oidei uhd cohLioI
iuh deep Ih Lhe modeih woiId. We`ie uhdei Lhe ImpiessIoh LhuL scIehce, uhd Lhe
uhuIyLIcuI, ob}ecLIIyIhg mIhdseL ImpIIed behIhd scIehce, cuh esLubIIsh uII LiuLhs II we }usL
Iook huid ehough. IiIediIch NIeLzsche cuIIed LhIs Lhe ApoIIohIuh Lehdehcy. The uhuIyLIc
mIhdseL gIves iIse Lo uh uppeuiuhce oI oidei, uhd LhuL oidei Is hecessuiy Ioi cohLioI. The
ehLIie ehLeipiIse Is piedIcuLed oh oui heed Lo be Ih chuige.
ThuL woiks Ioi physIcs, muybe chemIsLiy uhd u Iew oLhei ussoiLed domuIhs, buL
ßIoIogy Is NoL LIke ThuL. ßIoIogy Is squIshy uhd IL exIsLs Ih u sLuLe oI Iux. The LooIkIL oI
Ideus uhd cohcepLs LhuL LhiIves Ih physIcs Is hoL goIhg Lo geL us Iui heie.
Ih Lhe uiehu oI humuh peiIoimuhce, LhIs Is uh IIIusIoh. We do hoL huve Lhe kIhd oI
khowIedge iequIied Lo muke LiuIhIhg IhLo u `muhuged` piocess, guIded by Lhe weII
-
ciuILed
pIuhs oI Those Who Khow ßesL.
ßuL MuLL, you suy, uieh`L we LiyIhg Lo sLImuIuLe oui bodIes IhLo uh uhhuLuiuI sLuLe oI
sLiehgLh uhd muscIe muss? Doesh`L LhuL iequIie some IhILIuLIve uhd u pIuh? Yes, IL does.
As we huve uII expeiIehced, oui bodIes woh`L, oh LheIi owh uccoid, udd Lehs oI pouhds oI
muscIe oi deveIop Lhe cupucILy Lo squuL muILIpIes oI LheIi owh weIghL. Impioved
peiIoimuhce iequIies sLImuIus, uhd LhuL sLImuIus cuh be
(
uhd shouId be
)
IhIoimed by
scIehLIIIc IIhdIhgs.
The key phiuse Lheie Is `IhIoimed by`. We cuh uhd shouId diuw oh scIehce Ih oidei Lo
heIp nguie ouL whuL muy oi muy hoL be u good Ideu. ThIs Is hoL syhohymous wILh usIhg
scIehce us uh uII-ehcompussIhg uccouhL oI pioducLIve LiuIhIhg, howevei, hoi Is IL meuhL Lo
ImpIy LhuL IIIusIohs oI Lhe ApoIIohIuh mIhd uie Ih uhy wuy useIuI.
As LeIIeis
-
oI
-
sLoiIes, we wIII nhd oui sLoiIes wheLhei Lhey exIsL oi hoL. Youi body,
howevei, doesh`L cuie ubouL uhy oI LhuL. Ih oLhei woids, doh`L woiiy ubouL Lhe deLuIIs.
You cuh`L muhuge Lhem, uhd, cohLiuiy Lo popuIui opIhIoh, LhIs Ish`L eveh u piobIem. IL
boLheis Lhe heII ouL oI Lhe ApoIIohIuh LhIhkei, buL youi body cuh IuhcLIoh }usL nhe
wILhouL ucLIve muhugemehL by scIehce.
Youi LiuIhIhg
(
uhd euLIhg
)
guIhs ho behenL Iiom ovei
-
uhuIysIs uhd deLuII
-
nxuLIoh.
Cood ehough Ish`L }usL good ehough - IL`s uII Lheie Is.
The Longtails Strategy
IhLeiesLIhgIy ehough, Lhuhks Lo Lhe chuos LhuL Is u IIvIhg sysLem, Lhe medIociILy oI
¨opLImuI" Ish`L uIwuys good ehough Lo LiIggei Lhe chuhges we wuhL. ApoIIohIuh LhIhkIhg
LempLs us Lo Iook uL exLiemes ― suy HIT
-
sLyIe IhLehsILy oi AihoId`s voIume ― uhd
cohcIude LhuL u compiomIse uL Lhe mIddIe giouhd Is Lhe besL choIce. AhuIysIs moves us
Lowuids suIe mIddIe-giouhds.
I LhIhk Lhe mIddIe giouhd Is piobubIy how LhIhgs wIII uppeui II you Iook ovei Lhe Iohg
iuh. ßuL I uIso LhIhk LhuL we`II behenL moie Iiom cohLiusLIhg meLhods LhuL cvercçe ont Lo
modeiuLe ovei Lhe Iohg iuh, iuLhei Lhuh cctnclly trcininç Ih Lhe mIddIe giouhd. Youi body
iespohds Lo exuggeiuLIohs uhd exLiemes ― Lo voIuLIIILy ― moie Lhuh IL does Lo hIce
piedIcLubIe ihyLhms.
ThIhkIhg oh ApoIIo`s Leims mIghL ucLuuIIy hoId you buck, iobbIhg you oI much
-
heeded sLImuIus by IocusIhg Loo much oh oideiIy piogiums. We heed Lo LhIhk moie IIke
Lhe diuhkeh DIohysus, uddIhg u IILLIe uhceiLuIhLy buck Lo Lhe piocess. UhceiLuIhLy cuh be
IiIghLehIhg, buL IL uIso woiks Ioi us. Ih IucL, oui bodIes LhiIve oh IL ― uhd doh`L woik iIghL
wILhouL IL.
II you`II iecuII, Huhs SeIye uigued LhuL sLiess comes Ih Lwo Iuvois. Ohe Lype, dIsLiess,
Is whuL we hoimuIIy ussocIuLe wILh beIhg ¨sLiessed ouL". AuLohomIc ucLIvILy Is up,
cuLechoIumIhes uhd coiLIcoIds uie up, uhd we`ie sLewIhg uwuy us oui bodIes Liy Lo cope
wILh whuLevei we`ve peiceIved us u LhieuL. DIsLiess Is whuL we`d hoimuIIy ussocIuLe wILh u
woikouL.
SeIye uIso IdehLIned u IiIehdIIei Ioim oI sLiess whIch does hohe oI LhIs. EusLiess Is
mood
-
eIevuLIhg, giowLh
-
ehhuhcIhg, Lhe ¨good" kIhd oI sLiess. Oui bodIes LhiIve oh LhIs,
uhd we cuh muke u sLiohg cuse LhuL we ucLuuIIy neeJ u degiee oI Iow
-
IeveI dIsoidei Ih oui
IIves Ih oidei Lo IuhcLIoh piopeiIy.
You push ouL oI youi comIoiL zohe, buL }usL sIIghLIy. You go Ioi uh houi
-
Iohg wuIk,
muybe coveiIhg u Iew hIIIs. You geL up uhd do some body
-
weIghL squuLs uhd u seL oi Lwo
oI pushups. You swIhg Lhe keLLIebeII Ioi u coupIe oI seLs. Youi body, how Ioiced Lo deuI
wILh modesL demuhds oI movIhg uiouhd, hus Lo compehsuLe.
ThIs Is u LIhy diIp oI eIIoiL, hoL heuiIy ehough Lo ieuIIy chuIIehge you Ih mIhd oi body
― buL IL hus uh eIIecL eveh so. The woik Is }usL ehough oI u chuIIehge Lo wuke eveiyLhIhg
up, Lo geL IL movIhg, Lo swILch oh Lhe Iuzy gehes uhd meLuboIIc sysLems uhd puII youiseII
ouL oI LhuL Iow-eheigy sLuLe oh Lhe boLLom iuhgs.
EusLiess Is sImIIui Lo Lhe ieIuLed cohcepL oI hormesis. ßIoIogIsLs huve Iohg wohdeied
why ceiLuIh LoxIhs, wheh Lukeh Ih Iow doses, cuh ucLuuIIy huve posILIve behenLs. WhIIe
Loo much wIII huiL oi kIII, Lheie Is uIso such u LhIhg us Loo IILLIe. Youi body heeds Lhe kIck
piovIded by ehvIiohmehLuI sLiesses; IL }usL heeds Lhem uL Lhe iIghL IeveIs.
Oui bodIes uie hoL cieuLuies oI oidei. A compIeLeIy oideiIy body Is deud. A
IIucLuuLIhg, dyhumIc, IIvIhg body Is IhheiehLIy dIsposed Lo u IILLIe chuos.
We cuh vIsuuIIze LhIs wILh Lhe powei
-
Iuw dIsLiIbuLIoh. The pIcLuie Is sImpIe: mosL oI
youi ouLcomes iesuIL Iiom u mIhoiILy oI cuuses. The PuieLo 80/20 iuIe Is u nhe exumpIe oI
LhIs. Ioi us, Lhe pioducLIve mIhoiILy uie Lhe huid
-
hILLIhg ¨IhLehse" woikouLs. They cuuse
u poweiIuI eIIecL Ih us, sLImuIuLIhg sLiehgLh uhd muscIe guIhs whIIe uIso IhcuiiIhg u
iecoveiy pehuILy us we`ve dIscussed.
The ApoIIohIuh Iocuses oh LhIs uhd suys LhuL IL`s uII we heed. }usL do Lhe huid
-
ouL,
uII-Ih woikouLs. They uie whuL cieuLes Lhe gieuLesL eIIecL. Why do uhyLhIhg eIse?
Theie`s u wIsdom Lo LhuL, uhd Ih IucL I beIIeve IL Is good wIsdom, buL IL uIso comes
equIpped wILh u mu}oi bIIhd
-
spoL. ßy IocusIhg oh iuw uhuIyLIcuI eIncIehcy, you Ighoie Lhe
LoLuI ImpucL oI Lhe woikouLs ouL Ih Lhe ¨Iohg LuII".
Ioi us, LhuL meuhs woikouLs LhuL uie deIIbeiuLeIy sub
-
pui, whuL huve vuiIousIy beeh
cuIIed CPP, Ieedei woikouLs, `puhchIhg Lhe cIock`, oi }usL `IIghL woikouLs`. These
woikouLs uII cohLiIbuLe Lo nLhess
-
buIIdIhg, uhd Ih u wuy LhuL Lhe ApoIIohIuh`s ßeII cuive
cuhhoL uIIow.
The cohLiusL beLweeh hcrJ uhd ecsy udds up Lo moie Lhuh Is obvIous wILh u sIhgIe
-
mIhded Iocus oh eIIIcIehcy.
Ioi Lhe puiposes oI geLLIhg sLiohgei, I wuhL Lo poIhL ouL Lhe puiuIIeIs wILh Lhe duIIy
uuLoieguIuLIoh sLiuLegy I`ve ouLIIhed. CohsIdei LhuL Ih uhy gIveh week, mosL oI youi
woikouLs wIII be medIocie. You`II hIL Lhe duIIy mIhImum uhd cuII IL u duy. Some smuIIei
peicehLuge wIII be gieuL, wheie you hIL weIghLs uiouhd PR LeiiILoiy, uhd some wIII be bud,
wheie hoLhIhg cIIcks uL uII.
The ehLIie poIhL I`ve LiIed Lo commuhIcuLe Is LhuL, by uuLoieguIuLIhg, Lhe ¨duIIy mux
squuLs" wIII, moie oi Iess, Luke oh LhIs powei
-
Iuw sLiucLuie. Most oj yonr time will be spent
Joinç liçhter, ecsier work in the enstress zone with occcsioncl brecks into hiçh
-
pcyojj, PR
-
Jeliverinç workonts.
Youi body iuieIy evei heeds compIeLe iesL, uhd IL hus become cIeui Lo me LhuL we
heed Lo be LhIhkIhg Iess ubouL incctivity uhd moie ubouL vcrieJ cctivity. We heed Lo Iiume
LiuIhIhg Ih Leims oI bIg puyoIIs uhd Iohg LuIIs, wILh IoLs oI mIId LiuIhIhg biokeh up by
smuII diIps oI exLieme eIIoiL.
CohsIdei Duve, who LiuIhs wILh Lhe sume piogium uII Lhe LIme. Duve`s cohseivuLIve,
uIwuys doIhg Lhe sume ieps Ioi Lhe sume humbei oI seLs. Duve LiIes Lo geL sLiohgei doIhg
whuL he ieud oh Lhe IhLeiheL, by sLeudIIy uddIhg weIghL Ih piogiessIve IhciemehLs. ßuL he
uIwuys sLuIIs ouL uiouhd Lhe sume weIghL uhLII he Ioses IhLeiesL uhd goes buck Lo pIuyIhg
vIdeo gumes
(
oi he geLs huiL, whIch Is u ieuI Issue I wIII dIscuss IuLei; eILhei wuy he`s buck
oh Lhe couch).
Theh you`ve goL }oe. }oe doesh`L ieuIIy huve u piogium, oi uhyLhIhg you`d cohsIdei u
cohsIsLehL scheduIe. }oe }usL shows up, woiks hIs uss oII Ioi u coupIe oI weeks, uhd Lheh
spehds Lhe hexL week oi Lwo oh Lhe couch wILh Duve. }oe hus Lo spehd u week woikIhg uII
Lhe kIhks uhd soiehess ouL wheh he geLs buck Lo LiuIhIhg, buL IL seems IIke he hus ho
LioubIe geLLIhg sLiohgei despILe hIs eiiuLIc woikouLs.
Doh`L be IIke }oe. The whoIe sLoiy Is iIdIcuIous oh seveiuI IeveIs ― uILhough hoL us
much us you mIghL LhIhk ― buL LhuL`s okuy becuuse }oe Is }usL heie Lo IIIusLiuLe u poIhL:
beIhg exLieme cuh puy oII.
Youi body seems Lo ieucL much IIke Lhe `puhcLuuLed equIIIbiIum` veisIoh oI evoIuLIoh.
EvoIuLIoh Is oILeh expIuIhed us u piocess oI giuduuI, IhciemehLuI chuhges LhuL udd up ovei
LIme. PuhcLuuLed equIIIbiIum oIIeis u dIIIeiehL uccouhL Ih whIch subsLuhLIuI chuhges
huppeh uImosL ubiupLIy, ovei spuhs oI Lhousuhds oI yeuis iuLhei Lhuh Lhe humbIhgIy sIow
puce oI geoIogIcuI LIme.
You doh`L uIwuys see Lhe besL ImpiovemehLs by uImIhg Ioi smuII IhciemehLs uhd
medIocie piogiess, huhgIhg ouL uiouhd Lhe mIddIe oI Lhe ßeII cuive. ThIhk bIg. ThIhk
uggiessIve. ThIhk exLieme. CohLiusL beLweeh ups uhd dowhs Is u beLLei nL Lo IIvIhg bodIes
Lhuh u IIxed scheduIe oI piogiessIve oveiIoud. LoLs oI smuII doses uhd occusIohuI exLiemes
cuh cieuLe beLLei Iohg-Leim iesuILs Lhuh u giuduuI, IhciemehLuI piocess.
SIhce we cuh see Lhe puLLeih, buL cuh`L piedIcL Lhe hIghs uhd Iows, we uuLoieguIuLe.
You cuhhoL piedIcL youi cohdILIoh, buL you cuh piepuie youiseII Ioi Lhe uhceiLuIhLIes.
Theie`s uhoLhei udvuhLuge Lo LhIhkIhg LhIs wuy, uhd I ucLuuIIy cohsIdei LhIs Lo be
moie ImpoiLuhL Lhuh Lhe physIcuI Issues. Wheh you LiuIh oh u LypIcuI spIIL iouLIhe, you
IhvesL u IoL ― mehLuIIy speukIhg ― Ih euch woikouL. You wuIk Ih Lhe dooi wILh uh
expecLuLIoh Ih mIhd, uhd you`II }udge u ¨good" oi ¨bud" duy uccoidIhg Lo how cIose you
goL Lo Lhe muik. ThIs Is eveh woise wheh you`ie iuhhIhg u pIuhhed
-
ouL LiuIhIhg cycIe
wILh humbeis you`ve goL Lo hIL uL iIsk oI upseLLIhg Lhe whoIe pIuh.
ThuL`s uII gieuL wheh LhIhgs go Lo pIuh ― buL whuL huppehs wheh Lhey doh`L? II you
geL sIck oi huve u Lweuk oi LwIhge LhuL mukes IL huid Lo keep up Lhe puce ohe week, you`ve
}usL IosL u whoIe week oI LiuIhIhg. PIuhhed
-
ouL piogiums woik gieuL Ih piIhcIpIe, buL Lhey
doh`L hoId up weII Ih Lhe Iuce oI Lhe uhexpecLed. ThIs Is why Lhe besL LiuIhIhg cycIes uie
ieIuLIveIy shoiL, vuiIed, uhd come ßieuk Ih Cuse oI Emeigehcy buck-up IeuLuies.
Eveh sImpIe ¨IIheui piogiess" Is hoL Immuhe Lo LhIs. ßuIIdIhg u IIIL up week by week
by uddIhg nve oi Leh pouhds uL u LIme Is hoL u bud wuy Lo do LhIhgs. A IoL peopIe push LhIs
sLiuLegy Iohg pusL ILs useIuIhess, howevei, uddIhg weIghL uhLII Lhe whoIe woikouL Is uh
exeicIse Ih wIIIpowei uhd you`ie iesLIhg 20 mIhuLes beLweeh seLs }usL Lo muke Lhe quoLu.
Doh`L do LhuL. ThuL`s u gieuL wuy Lo muke IiIehds wILh sLuIehess uhd medIociILy. Ih
LhuL posILIoh, you`ie beLLei oII buckIhg oII uhd sLuiLIhg u hew cycIe wILh IIghLei weIghLs Lo
buIId buck up. Eveh so, u shockIhg humbei oI peopIe huve IL Ih LheIi heuds LhuL iuhhIhg
heud
-
nisL IhLo Lhe wuII oI u muxed
-
ouL IIIL Is Lhe wuy Lo geL sLiohgei. AII LhuL does Is weui
you dowh uhd desLioy youi moLIvuLIoh.
ßy LhIhkIhg Ih Leims oI ¨IoLs oI LiuIhIhg" uhd cohLiusLs beLweeh ups uhd dowhs, hohe
oI LhuL eveh muLLeis. Wheh you`ie squuLLIhg 5
-
6 duys u week, u bud woikouL Is hoLhIhg.
So you`ve hud u bud duy? You`ie comIhg buck Lomoiiow.
You`ve LoLuIIy iemoved youi mehLuI IhvesLmehL Ih uhy sIhgIe sessIoh. Oh u l2
-
week
cycIe, u bud woikouL cuh be iuIhous. Wheh you`ie uuLo
-
ieguIuLIhg oh u ieguIui busIs,
mIsLukes uie puIhIess. No sIhgIe woikouL Is LhuL ImpoiLuhL; you cuh ubsoib u sciew-up uhd
sLIII beheIIL Iiom IL.
ThIs uppiouch Lo peiIoimuhce ImpiovemehL, dILchIhg Lhe ApoIIohIuh Ih Iuvoi oI Lhe
ieckIess uhd uhpiedIcLubIe DIohysIuh
-
expIoILIhg Lhe cohLiusL beLweeh hIghs uhd Iows
-
Is whuL I`ve Lukeh Lo cuIIIhg Lhe LohgLuIIs SLiuLegy.
When to Grind, When to Chill
As we khow by how, youi mehLuI uhd emoLIohuI cohdILIoh Is u ciucIuI puiL oI sLiess,
uhd IL`s uIso key Lo woikouL peiIoimuhce. Wheh I LuIk ubouL ¨IIghL" LiuIhIhg uhd ¨heuvy"
LiuIhIhg, youi emoLIohuI sLuLe Is IhsepuiubIe Iiom LhuL. ¨Heuvy" LiuIhIhg Is LhuL dIg
-
Ih,
diop some udiehuIIhe, sLiuIh oh heive
-
powei Lype oI sessIoh wheie you geL bIusLed ouL oI
youi skuII Lo LiuIh ― LukIhg sLImuIuhLs, IIsLehIhg Lo Ioud musIc, bioodIhg Ioi Lhiee houis
beIoie IIILIhg.
Eusy duys uie meuhL Lo be chIII. You wuhL Lo be ieIuxed mehLuIIy us weII us physIcuIIy.
¨PhysIcuIIy ieIuxed" Is piobubIy Lhe wiohg wuy Lo suy LhIs, us exeicIse Is physIcuIIy
sLiehuous by denhILIoh, buL Lhe Ideu Is moie LhuL you uieh`L pushIhg Lo uhy IImILs. II
you`ie keepIhg Lhe mehLuI eheigy dIuIed buck, LhIs woh`L be uh Issue. Oh Lhese duys,
chIIIIhg ouL Is us much u puiL oI Lhe woikouL us geLLIhg hyped up Is Ioi Lhe huid duys.
We cuh LuIk ubouL IhLehsILy uhd voIume uhd uII LhuL, uhd Lhose LhIhgs uie ImpoiLuhL,
buL IL`s Lhe psychoIogIcuI uhd emoLIohuI LhuL I um mosL cohceihed wILh. I wuhL Lo
emphusIze uguIh LhuL IL Ish`L whuL you see ― Lhe woikouLs ― LhuL Is so ImpoiLuhL Lo
iecoveiy, buL whuL huppehs ouLsIde Lhe gym, LhioughouL Lhe iesL oI youi IIIe. These
IucLois uie oILeh IhvIsIbIe, sIhkIhg IhLo Lhe buckgiouhd hoIse oI IIIe us we Luke Lhem Ioi
giuhLed. ßuL uII LhuL chiohIc sLiess udds up, uhd IL Is Iui moie dumugIhg boLh Lo youi
peiIoimuhce uhd youi heuILh Lhuh u ohe-houi woikouL eveiy duy.
LeuihIhg Lo ieIux Ih Lhe iesL oI youi IIIe Is us ciILIcuI Lo LhIs piocess us whuL you do
duiIhg LiuIhIhg.
ThIs Is emphusIs oh boLh Lhe vIsIbIe uhd Lhe hIddeh uspecLs oI iecoveiy Is Lhe
cehLeipIece oI oui sLiuLegy, ho muLLei whuL youi ucLuuI woikouL ehds up IookIhg IIke. My
piogium desIgh sLiuLegy wIII Iocus oh wheh uhd wheie Lo diop udiehuIIhe uhd go uII
-
Ih,
uhd wheh Lo puII buck uhd sLuy eusy.
DiuwIhg oh Lhe LohgLuIIs SLiuLegy, we`II be puLLIhg LhIs usymmeLiy beLweeh biIeI,
sLiessIuI eIIoiL uhd cooI ieIuxuLIoh Lo woik. Oui mIhdseL heeds Lo be Lhus: LIghL Is IIghL.
Heuvy Is heuvy. The mIddIe giouhd Is besL uvoIded. LIghL doesh`L meuh IILeiuIIy IIILIhg l0
Ib dumbbeIIs, uhd IIkewIse heuvy doesh`L meuh u S00kg squuL. These Leims uie vugue uL
besL, so IeL me cIuiIIy LhuL I`m LuIkIhg ubouL u somewhuL Iess vugue Ideu whIch I`II cuII
trcininç ejjectiveness.
TiuIhIhg eIIecLIvehess Is uII Lhe ejjortjnl LhIhgs ubouL Lhe woikouL. Heuvy weIghLs
couhL. HIgh ieps Lukeh Lo Lhe IImIL, eveh us hIgh us 20
-
S0 oi moie, couhL. Eveh hIgh
voIume, shoiL iesL Lypes oI LiuIhIhg cuh quuIIIy. AhyLhIhg IhvoIvIhg mehLuI eIIoiL,
giIhdIhg, uhd sLiuIhIhg ― uhd IoLs oI IL ― wouId be u ¨heuvy" woikouL by LhIs sLuhduid.
A IIghL woikouL wouId IuII oh Lhe oLhei sIde oI Lhe cohLIhuum: medIum Lo IIghL
weIghLs, Iowei voIume, uhd mosL ImpoiLuhLIy, ohIy IIghLIy LuppIhg IhLo Lhe mehLuI
-
heuioIogIcuI sLuII. You`d be LempLed Lo cuII LhuL ¨eusy" LiuIhIhg, buL LhuL`s hoL Lhe iouLe I
wuhL Lo go. ¨Eusy" gIves Lhe ImpiessIoh LhuL Lhese woikouLs uie useIess oi somehow hoL
muhIy ehough Lo be pioducLIve, buL I doh`L beIIeve LhuL Lo be Lhe cuse. The eIIoiL
dImehsIoh uhd Lhe ucLuuI nLhess
-
piomoLIhg eIIecLs oh Lhe body uie Lwo dIIIeiehL LhIhgs.
You`ie sLIII movIhg Ih u IIghL woikouL; heives uie IIiIhg uhd muscIes uie cohLiucLIhg.
TiuIhIhg eIIecLIvehess, us I meuh IL heie, cuh be summuiIzed us Lhe heL eIIecL oh youi
body, whIch Is muxImIzed by exhuusLIhg youiseII wILh sLiuIhIhg, giIhdIhg eIIoiL. A IIghL
woikouL wouId scoie veiy Iow, wheieus u heuvy woikouL wouId be hIgh. Ih LhuL sehse,
we`ie LiyIhg Lo LIe IL buck Lo oui emoLIohuI sLuLe. You heed Lo be ubIe Lo LiuIh wILhouL
emoLIohuI eIIoiL mosL oI LIme, uhd Lheh Lo IhLehLIohuIIy diop udiehuIIhe oh duys you`ie
good Ioi IL. MosL oI you wIII huLuiuIIy wuhL Lo do Lhe IuLLei, uII Lhe LIme, wheh Ih ieuIILy
we heed Lo Ieuih Lo do whuL Duh }ohh cuIIs ¨puhchIhg Lhe cIock" Ioi Lhe buIk oI oui
woikouLs.
You mIghL be u heuioIogIcuI huid
-
uss who cuh geL uwuy wILh mehLuIIy
-
exhuusLIhg
LiuIhIhg
(
oi muybe geL uwuy wILh IL Iohgei Lhuh mosL
)
, buL I doh`L LhIhk LhIs uppIIes Lo }oe
Aveiuge. UhIess he hus ieusoh Lo beIIeve oLheiwIse, }oe Aveiuge heeds Lo ieIux.
This Joes not mecn thct yon shonlJ never ever çet exciteJ when yon trcin. CeLLIhg nied
up Iiom LIme Lo LIme Is hoL }usL u good Ideu, IL`s key Lo geLLIhg sLiohgei. The whoIe Ideu
heie Is Lo piucLIce whuL heeds piucLIcIhg ― II demoIIshIhg u PR seL Is puiL oI whuL moves
you, Lheh you heed Lo piucLIce IL, udiehuIIhe uhd uII, uhd Lheh cooI buck dowh.
We }usL heed Lo IeL LhuL huppeh wILh some kIhd oI vuiIeLy, IhsLeud oI eveiy sIhgIe
LIme you IIIL u weIghL. Spehd mosL oI youi LIme cooI uhd Lheh IeL uII Lhe eheigy ouL wheh
you`ie ieudy. We`ie uILei voIuLIIILy. We wuhL u shuip cohLiusL beLweeh Lhe hIghs ― Lhe
duIIy
-
mux seLs uhd Lhe heuvy duys uIIke ― uhd Lhe Iows, whIch wIII muke up mosL oI oui
LiuIhIhg.
We wuhL LhuL usymmeLiy uL uII scuIes. OhIy u smuII humbei oI seLs shouId be
psyched
-
up uLLempLs. Youi mIhd beIoie uhd uILei Lhose seLs shouId be cuIm uhd ieIuxed.
Tomoiiow`s woikouL shouId be u bieuk Iiom Loduy, uhd hexL mohLh shouId be dIIIeiehL
Iiom LhIs mohLh. The powei
-
Iuw puLLeih wIII Luih up wheievei you Iook: muybe l0º Lo
20º oI youi LiuIhIhg week, youi LiuIhIhg cycIe, uhd youi LiuIhIhg yeui wIII be ¨huid", oh
Lhese Leims, wILh Lhe iemuIhdei IeIL Ioi ¨eusy" LiuIhIhg Ih Lhe Iohg LuII.
The RussIuhs khew LhIs, us evIdehced by whuL YuiI Veikhoshuhsky cuIIed
concentrcteJ locJinç. Ih u bIock oI cohcehLiuLed IoudIhg, Lhey`d Luke u gioup oI uLhIeLes
uhd hummei Lhem wILh Ihsuhe woikIouds Ioi u Iew weeks. }usL wheh LheIi bodIes couIdh`L
sLuhd IL uhymoie, Lhe uLhIeLes physIcuIIy sLiessed uhd emoLIohuIIy diuIhed, Lhe LiuIhIhg
eIIecL wouId LhioLLIe buck Lo hoLhIhg. SuddehIy uII LhuL udupLIve eheigy hud howheie Lo
go; uILei u week oi so Lo IeL Lhe IuLIgue seLLIe dowh, Lhese uLhIeLes wouId see umuzIhg
}umps Ih sLiehgLh uhd powei.
ThIs Is Lhe Ideu behIhd cuiiehLIy popuIui Ioud
-
uhd
-
ieIeuse meLhods IIke Lhe SmoIov
squuL cycIe. You deIIbeiuLeIy ovei
-
woik youiseII, swILchIhg oh uII Lhe giowLh uhd
udupLuLIoh piocesses, uhd Lheh Luke Lhe woik uwuy. Youi body iespohds Lo Lhe cohLiusL oI
exLiemes beLLei Lhuh IL wouId by spieudIhg ouL LhuL sume umouhL oI woik.
Wheh you go huid, go huid. Push youi weIghLs, udd moie voIume, uhd IIIL uII Lhe
LIme. Wheh you iesL, doh`L huII
-
uss IL by suyIhg you`ie ¨deIoudIhg" whIIe hILLIhg Lhe gym
Ioi u coupIe oI PR uLLempLs. ResL. SLuy uwuy Iiom Lhe gym. Ih IucL, dohDIL LhIhk ubouL Lhe
gym. EuL bud Ioods uhd diIhk beei.
62
You mIghL spehd 2
-
S weeks goIhg uII
-
Ih, uhd Lheh Luke LhuL much LIme ciuIsIhg wILh
eusIei LiuIhIhg. II you`ve hud uh eusy speII uhd IeeI IIke you`ie seLLIIhg IhLo u iuL, Lheh you
cuh iuLcheL up uhd ieuIIy push youiseII Lhe hexL Iew weeks, oi shIIL IhLo ciuIse
-
cohLioI II
you`ve beeh busLIhg uss Ioi Lhe IusL S
-
4 mohLhs. You mIghL hoL pIuh ouL uhyLhIhg uL uII,
LiuIhIhg uhLII you geL LIied oI IL uhd Lheh LukIhg u week oi Lwo Ioi eusy RUR. ThIs, Loo,
cuh be us oiguhIc oi us sLiucLuied us you heed IL Lo be.
Now IeL`s Luke u Iook uL how LhIs mIghL Iook oh u duy Ih Lhe gym.
8
Squatting Every Day
¨Ij it's worth Joinç, Jo it every Jcy."
―Duh }ohh
Daily Squatting: What I Did
SIhce duIIy IIILIhg Is hoL someLhIhg you cuh wiILe ouL us u piogium, you mIghL sLIII nhd
youiseII cohIused. To see IL Ih ucLIoh, I`d IIke Lo wuIk Lhiough Lhe sLiuLegy I used uhd my
obseivuLIohs ubouL whuL huppehed uhd whuL mIghL be woiLh expIoiIhg.
ßeIoie we dIve Ih, I wuhL Lo iemIhd you LhuL Lhese uie ohIy exumpIes. ThIs sLyIe oI
LiuIhIhg depehds heuvIIy oh Lhe LucIL khowIedge uiiIved uL by doIhg Lhe LhIhg, uhd LucIL
khowIedge doesh`L summuiIze IhLo heuL IIsLs uhd LIdy seLs oI iuIes. Theie uie goIhg Lo be u
IoL oI vugue suggesLIohs uhd Ioose ehds LhuL woh`L nL IhLo u nxed woikouL LempIuLe, uhd
LhuL`s okuy.
LIsLs oI exeicIses uhd seLs uhd ieps shouId ohIy be u skeIeLoh Ih Lhe nisL pIuce. WhuL
ucLuuIIy huppehs Ih youi woikouL depehds oh whuL ucLuuIIy huppehs Ih youi woikouL, so
whuL you`ie ieudIhg heie Is besL uhdeisLood us u iecouhLIhg oI u sLoiy, hoL u woikouL
sLiuLegy us such.
I uhdeisLuhd LhuL some oI you uieh`L comIoiLubIe wILh LhuL, uhd LhuL`s okuy Loo.
Theie uie pIehLy oI piogiums LhuL wIII nII youi heed Ioi ceiLuIhLy uhd cohLioI, uhd you cuh
Ieuih whIIe you`ie doIhg ohe oI Lhose.
As I`m hoL uh OIympIc weIghLIIILei, uhd my gouI wus Lo see how LhIs woiked wILh
¨sIow" IIILs, I hud Lo muke some bIg chuhges Iiom Lhe sysLems used by Abud}Iev uhd ßioz,
so I doh`L eveh cohsIdei my LempIuLe ¨ßuIguiIuh". ßuIguiIuh
-
IhspIied, muybe, buL Ih
ieuIILy LhIs Is }usL u sysLem oI veiy
-
IiequehL sLiehgLh woikouLs. I Look us much Iiom
AhLhohy DILIIIo, Doug Hepbuih, uhd }umIe LewIs us Lhe OIympIc weIghLIIILIhg iouLIhes
LhuL IhspIied me.
My woikouLs weie seL up Lo Iocus oh Lwo muIh exeicIses, whIch weie u squuL uhd u
piess, uhd Lheh uhywheie Iiom ohe Lo Lhiee uccessoiy moves depehdIhg oh my moLIvuLIoh
uhd eheigy IeveI. IL wus uImosL uIwuys ohe uppei
-
buck exeicIse, eILhei chIh
-
ups oi
dumbbeII iows, uhd Lheh II I IeIL IIke IL, u Iew seLs Ioi uims. ßuck squuLs uhd behch piesses
weie Lhe bieud uhd buLLei, wILh IiohL squuLs mukIhg uh eusy subsLILuLIoh II I wuhLed u
IIghLei duy. AIso, II you huve uhy cohceih ubouL youi oveiheud piessIhg sLiehgLh ― uhd I
dId ― you mIghL wuhL Lo ioLuLe IL Ih us weII. I uILeihuLed duys beLweeh push piess uhd
behch.
The nisL LIme I iuh Lhiough LhIs, I uILeihuLed buck uhd IiohL squuLs, us weII us behch
uhd oveiheud piesses, euch woikouL, Ioi u LoLuI oI IIve duys u week. I Iouhd LhIs mude Ioi u
hIce heuvy
-
IIghL cohLiusL beLweeh duys. Ih u IuLei cycIe, I sLuck Lo buck squuLs buL
uILeihuLed beLweeh beILed uhd hoh
-
beILed IIILs us u wuy oI LIhkeiIhg wILh Lhe duIIy eIIoiL
IeveIs. SIhce I geL u IuIiIy cohsIsLehL l0
-
l5kg boosL Iiom u beIL, LhuL woiks weII Ioi me
(moie oh exeicIse vuiIeLy beIow).
I uImed Ioi Lhe duIIy mux us I ouLIIhed Ih Lhe IusL chupLei, uhd IL quIckIy Luihed IhLo u
Iocus moie oh Lhe duIIy mIhImum ― uILei u week oi Lwo, I khew whuL I`d be ubIe Lo hIL us
u ¨ho
-
biuIhei" weIghL Ioi Lhe duy, uhd I uIwuys mude LhuL my behchmuik. II I couId do
moie, I wouId. II I wush`L IeeIIhg so hoL, I`d hIL IL uhd cuII IL dohe. Wheh LhuL weIghL
wush`L oh Lhe LubIe, becuuse I wus uchy oi }usL couIdh`L geL Lhe }uIce Lo swILch oh
(
you wIII
come Lo khow whuL LhIs meuhs), IL meuhL I heeded u coupIe oI duys oII.
Theie Ish`L much moie Lo IL Lhuh LhuL, ieuIIy. IL`s }usL u muLLei oI LIhkeiIhg wILh Lhe
deLuIIs.
Ramping It Up
I LiIed Lwo wuys oI wuimIhg up Lo Lhe Lop IIIL, euch huvIhg pios uhd cohs. The ¨smuII
}umps" uppiouch geLs Ih u IoL oI voIume, eusIIy l0
-
l2 seLs beIoie you geL uhywheie heui
duIIy
-
mux LeiiILoiy. I Iouhd LhIs wus useIuI Ioi buIIdIhg ¨sLiehgLh nLhess", sIhce Lhe smuII
chuhge Ih weIghL combIhed wILh Iow ieps meuhs you doh`L huve Lo
(
oi wuhL Lo
)
iesL veiy
Iohg.
II you`ie doIhg LhIs eveiy duy, Lhough, IL cuh geL boiIhg, uhd someLImes you doh`L
wuhL Lo go Lhiough uII Lhe moLIohs. EvehLuuIIy I wouhd up uL Lhe ¨bIg }umps" wuimup,
whIch Is exucLIy whuL IL suys. I`d Luke us Iew seLs us possIbIe Lo geL heui Lhe duy`s LiuIhIhg
weIghL, uhd Lheh see wheie I sLood. MosL duys, I`d sLop Lheie oi udd muybe nve kIIos II I
wus IeeIIhg good. Ah excepLIohuI duy wouId hIL uhywheie Iiom l0
-
20kg ovei LhuL buseIIhe
weIghL.
As I suId pievIousIy, uILei you geL IhLo u hubIL oI duIIy muxIhg, mosL duys Luih IhLo
¨puhch Lhe cIock" woikouLs wheie you cuh piedIcL Lhe weIghL you`II hIL uhy duy oI Lhe
week
(
uIIowIhg Ioi Ih}uiy, IIIhess, uhd iuhdom bud duys
)
. ThuL`s youi LuigeL Ioi Lhe duy,
Lhe weIghL you wIII uLLempL beIoie mukIhg uhy decIsIohs.
TukIhg smuII }umps cuh meuh u IoL oI seLs. AL u poIhL wheh my duIIy buseIIhe wus
l60kg, I`d sLuiL wILh Lhe bui
(
becuuse why hoL? IL sLIII geLs bIood movIhg uhd }oIhLs
mobIIIzed
)
Ioi u seL oi Lwo, udd u pIuLe Ioi u Iew seLs oI 5
-
8, Lwo pIuLes Ioi u seL oi Lwo 5
-
6, Lheh sLuiL wILh l0kg IhciemehLs Ioi doubIes oi LiIpIes oh up Lo Lhiee pIuLes, Lheh 5kg
IhciemehLs Ioi sIhgIes oh up Lo Lhe Lop IIIL. II u weIghL IeeIs heuvy, you cuh iepeuL IL Ioi 2
-
S seLs oh Lhe wuy up. ThIs quIckIy udds up Lo u IoL oI seLs, buL you dohDIL huve Lo iesL uII
LhuL Iohg eILhei
(
uhd II you uie iesLIhg u Iohg LIme, Liy Lo biIhg LhuL dowh. PuiL oI Lhe
iuLIohuIe Ioi uII Lhe seLs Is Lo ¨geL Ih shupe", uhd II you`ie Loo LIied Lo hIL uh ego
-
IIIL us
youi duIIy mux uILei uII LhuL, weII, good.)
NoLIce uIso LhuL you uieh`L ieuIIy hILLIhg u IoL oI hIgh ieps. I Iouhd IL wus beLLei Lo cup
Lhe ieps uL suy 5-6 oh Lhe IIghL weIghLs, muybe us much us Leh wILh Lhe bui, uhd Lheh IImIL
IL Lo LiIpIes oh uhyLhIhg beyohd Lhe nisL pIuLe oi Lwo
(
II you`ie u IoL sLiohgei
)
. You muke
up Ioi LhuL by doIhg muILIpIe seLs uL euch weIghL.
CoIhg wILh bIg }umps, I`d sLuiL wILh Lhe bui, udd u pIuLe uL u LIme up Lo Lhiee pIuLes,
uhd Lheh muke Lhe cuII Iiom Lheie. II you`ie weukei oi sLiohgei, you`II uguIh muke
ud}usLmehLs Lo LhIs, uddIhg bIg wheeIs oi dImes uhd quuiLeis us Lhe cuse muy be. MukIhg
bIg }umps mukes u Liemehdous dIIIeiehce Ih youi duIIy voIume, uhd you`II heed Lo pIuy
uiouhd Lo see how Lhese dIIIeiehces uIIecL youi Lop IIIL.
WhIch do you pIck?
I LhIhk LhuL bIg }umps uie besL wheh you`ie goIhg huid
-
ouL, hILLIhg Lhe IIIL eveiy duy
oi heui Lo IL. AILei 5
-
6 cohsecuLIve duys oI squuLLIhg oi behchIhg, you woh`L heed much oI
u wuimup.
ThuL meuhs Lhe opposILe II you`ie ohIy hILLIhg Lhe IIIL LwIce oi Lhiee LImes. You`II geL
moie pIuy Iiom u IoL oI seLs oh Lhe wuy up.
Oh duys wheh you doh`L IeeI swILched
-
oh, IL`s u }udgmehL cuII. You mIghL wuhL Lo
muke Lhe bIg }umps uhd cuII IL dohe, buL I Iouhd LhuL u IoL oI Lhese duys I cume Ih IeeIIhg
bud weie mIsIeudIhg. I`d geL 5
-
6 seLs IhLo u wuimup uhd suddehIy Lhe IIghLs wouId come
oh. You mIghL IIhd LhuL doIhg moie wuimups geLs Lhe powei IIowIhg.
I LhIhk Lheie`s someLhIhg Ioi doIhg moie wuimups oh exeicIses you`ie bud uL, Loo.
Ioi exumpIe, my piessIhg sLiehgLh Is embuiiussIhg compuied Lo squuLLIhg, uhd I`ve
uIwuys Iouhd LhuL behchIhg uhd oveiheud woik behenL Iiom u IoL oI wuimups Ih
compuiIsoh. Theie`s }usL someLhIhg Lo buIIdIhg u weuk IIIL wILh voIume beIoie you LuckIe
moie IhLehse mux-IIIL LiuIhIhg.
Wave Loading
ßuck Ih Lhe IuLe lº80s wILh Lhe wuimIhg ieIuLIohs beLweeh Lhe WesL uhd Lhe SovIeL
bIock, Lheie wus u suddeh cioss
-
poIIIhuLIoh oI Ideus. Ohe oI Lhe ouLcomes wus u seiIes oI
exchuhges, wILh EusLeih bIoc couches opehIhg up uhd ieveuIIhg whuL Lhey`d beeh up Lo.
AccoidIhg Lo u seiIes oI uiLIcIes by AhgeI Spussov, ohe
-
LIme couch oh Lhe ßuIguiIuh
huLIohuI Leum, whIch weie pubIIshed uiouhd LhIs LIme, Lhe ßuIguiIuh weIghLIIILeis used u
`wuve
-
IoudIhg` duIIy mux sLiuLegy uL some poIhL Ih LIme. We cuh Ieuve Lhe wheh uhd
wheie Lo Lhe sIde Ioi Lhe momehL, us IL`s Lhe meLhod ILseII I wuhL Lo Iook uL.
6S
Spussov desciIbed u seiIes oI wuved uLLempLs up Lo Lhe duIIy LiuIhIhg mux, whIch seL
Lhe bui Ioi Lhe duy
(
so Lo speuk
)
, Lheh bucked oII Ioi u Iew seLs uhd Lheh moved buck up Lo
LhuL LiuIhIhg mux Ioi u Iew moie uLLempLs. ThIs wouId be iepeuLed Lwo oi Lhiee LImes uL
euch woikouL, much us beIow:
Wuve l: -20kg Ioi 2, -l0kg Ioi l, Tmux Ioi S-4 sIhgIes
Wuve 2: -l0 Ioi 2, -5 Ioi l, Tmux Ioi 2-4 sIhgIes
Wuve S: -20 Ioi 2, -l0 Ioi 2, Tmux Ioi S-4 sIhgIes
I LiIed Lhe wuve IoudIhg sysLem Ioi u Iew weeks uhd Iouhd some pios uhd cohs. The
mu}oi dIIIeiehce, whIch wus boLh pio uhd coh Ioi me, wus Lhe ieIuLIveIy heuvIei IoudIhg.
My owh duIIy mux sLiuLegy wus IIghLei uhd moie cohseivuLIve, Ih LhuL mosL oI Lhe LiuIhIhg
wus submux woik wILh compuiuLIveIy Iewei mux uLLempLs. WILh Lhe ßuIguiIuh wuves, I
wus geLLIhg u IoL oI LiuIhIhg mux sIhgIes, uhd Lheh buck-oIIs LhuL weieh`L veiy bucked-oII.
I uIso Iouhd IL Loo eusy Lo geL iIIed up, pushIhg Loo huid Lhuhks Lo pushIhg myseII
IhLo u ¨beuL Lhe iecoid" mehLuIILy. Mux sIhgIes huve u wuy oI geLLIhg Ih youi heud uhd
becomIhg uImosL uddIcLIve. HIL ohe uhd you wuhL Lo hIL moie. I wus iemIhded oI
someLhIhg Lhe IuLe couch ChuiIIe IiuhcIs ohce wioLe, ioughIy puiuphiused: Lhe huidesL
puiL oI Lhe couch`s }ob Is hoIdIhg buck uh ehLhusIusLIc uLhIeLe. IL`s eusy Lo geL Ih ¨duie
mode" wILh youiseII, wheie hILLIhg u heuvy uLLempL mukes you wuhL Lo IIIL moie heuvy
uLLempLs.
I Iouhd LhuL ohe wuve wus pieLLy eusy Lo huhdIe. The secohd wuve wus u bIL moie
chuIIehgIhg, uhd I hevei ieuched u poIhL wheie I IeIL up Lo u LhIid wuve. AILei Lwo wuves,
whIch IhcIuded uhywheie Iiom Lwo Lo sIx duIIy mux uLLempLs, I hevei Iouhd I hud Lhe
eheigy oi moLIvuLIoh Lo do uhy moie woik.
II you wuhL Lo expeiImehL wILh wuve
-
IoudIhg, my suggesLIoh Is Lo Ieuve IL Ioi u 2
-
S
week bIock wheie you wuhL Lo ieuch u hew peuk, uhd Lheh piepuie Lo Luke uL IeusL LhuL
Iohg Ih ciuIse
-
mode ohce you`ie dohe. AILei you`ve gIveh IL u Liy Ioi u cycIe oi Lwo, you`II
huve u beLLei Ideu oI how you iespohd uhd you cuh muke whuLevei chuhges.
OI couise, wuve
-
IoudIhg cuh be dIuIed dowh u hoLch oi Lwo so LhuL IL`s Iess exLieme
Lhuh whuL I dId. LeuvIhg Lhe LiuIhIhg mux uL youi duIIy mIhImum ― uhd reclly IeuvIhg IL
Lheie IhsLeud oI sIIppIhg IhLo PR mode ― wouId woik }usL IIhe I LhIhk.
I LhIhk Lhe besL opLIoh Is Lo wuve youi buck
-
oII seLs. IhsLeud oI buckIhg dowh Lo
-
20kg uhd giIhdIhg ouL seLs uL LhuL weIghL, chuhge Lhe weIghL euch seL. Do u LiIpIe uL
-
20,
Lheh u doubIe uL
-
l0, uhd uILeihuLe IIke LhuL. You mIghL wuhL Lo woik buck up Lo Lhe mux
uguIh, oi you mIghL hoL.
Back Off Sets
I uIwuys LiIed Lo hIL uL IeusL 2
-
S buck
-
oII seLs uhIess I wus LoLuIIy wIped ouL. I`d }usL
Luke l5
-
S0kg oII Lhe bui uhd Liy Lo khock ouL some LiIpIes. How muhy? IL uIwuys depehded
oh how Lhe duIIy mux wehL. I Iouhd LhuL I`d huve duys wheie Lhe Lop IIIL wouId be
medIocie, buL I wus ubIe Lo ciuhk Lhe voIume. OLhei duys Lhe opposILe wouId be Liue. The
Lop IIIL wouId be gieuL buL I wouIdh`L huve uhyLhIhg IeIL Ioi buck
-
oII woik
(
uhd hohesLIy II
uILei u PR, buck
-
oII seLs weieh`L oh my mIhd uhywuy
)
. ßioz suggesLed Lwo oi Lhiee
doubIes oi LiIpIes us u sLuiLIhg poIhL, uhd I Iouhd ho ieusoh Lo dIsugiee.
Theie uie poLehLIuIIy IhnhILe opLIohs. You couId do seLs oI 5
-
6 IhsLeud oI LiIpIes. You
couId do u wIdowmukei iep
-
ouL seL oI 20, oi Ioi Lhose hoL Impiessed by LhuL Ideu, Luke u
moie modesL uLLempL Ioi 8
-
l0 ieps. You couId woik buck up Ih wuves
(
dIscussed beIow
)
.
The poIhL Is Lo LIhkei uhd nhd whuL woiks
(
uhd whuL ugiees wILh you
)
iuLhei Lhuh nxIhg
youiseII Lo someLhIhg uibILiuiy. ExpeiImehLIhg cosLs you veiy IILLIe, buL IL hus u poLehLIuI
Ioi Iuige puyoIIs.
The duIIy mux cuh woik }usL nhe wILhouL buck
-
oIIs, especIuIIy II you`ie }usL woikIhg
youi wuy Ih Lo IiequehL IIILIhg, buL my owh expeiIehce Ieuds me Lo beIIeve LhuL buck
-
oIIs
shouId piobubIy be Lheie II you cuh uL uII muke Lhem woik. Ih u sehse, Lhey`ie Lhe ¨ieuI"
woik oI Lhe duy, wheieus Lhe mux Is moie oI u LesLIhg oi nhe
-
LuhIhg behchmuik
(
LhuL`s
hoL exucLIy Liue, us LukIhg 2
-
4 mux uLLempLs Is sLIII sLiehgLh
-
buIIdIhg, buL Lheie`s }usL
someLhIhg ubouL gioove-gieusIhg wILh u IILLIe voIume).
PushIhg buck
-
oII seLs Loo sooh wIII Luke you bud pIuces. AIwuys be cohseivuLIve; II
you uieh`L suie, Lhe uhswei Is ho. LIke Lhe duIIy mux ILseII, Lhe voIume oI buck
-
oII seLs
heeds Lo euse Ih sIowIy. ße cohsIsLehL uhd IL wIII come Lo you. II Ih doubL, Lhe uhswei Is
ho.
You mIghL wuhL Lo spehd youi nisL Lwo oi Lhiee weeks }usL geLLIhg used Lo Lhe
LiuIhIhg, Lheh Lhiow Ih Lhe buie
-
mIhImum
(
Lwo oi Lhiee LiIpIes
)
uhd see wheie LhuL Lukes
you. I eh}oyed huvIhg Lhe exLiu voIume, buL IL`s ImpoiLuhL Lo ieuIIze whuL LhuL`s goIhg Lo
meuh Ioi you II you uieh`L cohdILIohed Ioi IL. AIso keep Ih mIhd LhuL you uieh`L me. II
you`ie buIIL dIIIeiehLIy, II you`ie subsLuhLIuIIy sLiohgei
(
oi weukei
)
Lhuh I um, oi II you
doh`L iespohd Lo voIume IIke I do, Lhese wIII uII muke u dIIIeiehce.
Anchor Days, Higher Reps, and Split Schedules
I Iouhd LhuL ohce I goL IhLo u ihyLhm, I couId usuuIIy LeII how ceiLuIh duys weie goIhg
Lo go. Wheh I nisL wehL Lhiough LhIs sysLem, I wus LiuIhIhg Ih Lhe moihIhg oh Mohduy
Lhiough Thuisduy. IiIduy`s woikouL wus uL hIghL, whIch meuhL LhuL I`d geL uh exLiu l2
houis Ioi my body Lo seLLIe dowh
(
uhd euL
)
beIoie I LiuIhed uguIh, uhd I uIwuys IeIL
sLiohgei Ih LhuL woikouL.
IL wush`L Iohg beIoie IiIduy becume my ieguIui ¨PR hIghL". NoL Lo suy I ucLuuIIy dId
PR eveiy IiIduy, buL sIhce I IeIL moie eheigeLIc, moie uLLempLs huppehed Lheie, uhd I wus
moie uggiessIve wILh buck-oII woik.
I wus IhspIied by CIehh PehdIuy`s weIghLIIILIhg Leum, who weie usIhg u sImIIui
IiequehL
-
LiuIhIhg scheduIe uL ohe poIhL, uhd Lhey uIwuys ieseived ohe duy euch week Ioi
hILLIhg squuL PRs uhd iep
-
muxes. IL mIghL be u Lop sIhgIe, doubIe, oi LiIpIe, oi u seL oI 5
-
6,
oi eveh 8-l0 ieps.
Wheh you LiuIh IIke LhIs, some duys wIII IeeI IIke ¨IhLehsILy" duys, wheh you wuhL Lo
push Lhe Lop weIghLs. OLheis wIII be moie ¨voIume" duys, wheie you sLuy eusy oh Lhe Lop
weIghLs buL hummei ouL Lhe buck
-
oII woik. II you nhd you`ve goL u duy LhuL cohsIsLehLIy
pops up us u ¨hIgh eheigy" duy, you mIghL wuhL Lo uhchoi IL uhd Ieuve IL us youi PR duy. IL
doesh`L muLLei whuL you do; pIck someLhIhg oh Lhe duy LhuL IeeIs iIghL, uhd Liy Lo beuL
youi pievIous iecoid.
`Reps`, by whIch I meuh uhyLhIhg moie Lhuh sIhgIes, doubIes, oi LiIpIes, cuh be huid
Lo sIoL Ih Lo eveiy
-
duy IIILIhg. SIhgIes uie umuzIhgIy IoigIvIhg oh u duIIy busIs, buL I
uIwuys Iouhd Lhe LhoughL oI Lehs uhd eveh nves Lo be moie IhLImIduLIhg. I khow I
wouIdh`L be Loo moLIvuLed Lo hIL u l0RM oh u squuL muILIpIe LImes u week, eveh
uuLoieguIuLed, uhd Lheie`s good ieusoh Ioi LhuL.
ThIhgs chuhge oh u spIIL iouLIhe. You mIghL nhd LhuL uImIhg Ioi u 5
-
6RM oi 8
-
l0RM
woiks weII Lhiee LImes u week, gIvIhg you LhuL exLiu duy Ih beLweeh Ioi mIhd uhd muscIe
iesLoiuLIoh. SomeLhIhg much IIke LhIs hus beeh Lhe busIs Ioi muhy useIuI bodybuIIdIhg
woikouLs, Iiom ßiyuh Huycock`s HypeiLiophy SpecInc TiuIhIhg Lo Lhe sIx
-
duy iouLIhe
used by Ioimei IIßß Pio PhII Heihoh.
64
Ah IhLeiesLIhg opLIoh wouId be LhiowIhg Ih iesL
-
puuse uhd cIusLei
-
iep meLhods. The
Lype oI huid
-
ouL iesL
-
puuse LiuIhIhg mude Iumous by DuhLe TiudeI`s DC TiuIhIhg mIghL
be u bIL much, buL cIusLei
-
ieps, IIke ßoige IugeiII`s Myo
-
Reps, wouId be u good nL us you
cuh LIhkei wILh boLh Lhe IhILIuI weIghL uhd Lhe LoLuI umouhL oI ieps.
65
UsIhg iesL
-
puused cIusLeis, you`d woik Lo u hIgh RPE, muybe uh 8 oi º, uhd Lheh seL
youi LImei Ioi S0 secohd iesLs beLweeh `mIhI
-
seLs`. You mIghL hIL 8
-
l0 ieps oh Lhe IhILIuI
seL, Lheh diop buck Lo LiIpIes Ioi Lhe mIhI
-
seLs, sLoppIhg wheh you ieuch u poIhL oI IuLIgue
oi u LuigeL iep-couhL.
I LhIhk you cuh biIhg Ih uhy oI Lhese `iep meLhods` Ioi youi buck
-
oII seLs II you keep
Lhe voIume Iow. You mIghL wuhL Lo see ubouL hILLIhg suy 2
-
S seLs oI 5
-
6 ieps oi eveh 8
-
l0
ieps uILei u duIIy mux, }usL Ioi someLhIhg dIIIeiehL. I LiIed LhIs Iiom LIme Lo LIme uhd IL
wus u decehL chuhge oI puce.
II you`ie biuve, you couId eveh biIhg Ih u hIghei
-
voIume duy. You`d Ieuve Lhe duIIy
mux uL Lhe duIIy mIhImum, muIhIy usIhg IL us u wuimup, uhd Lheh khock ouL some huid
buck
-
oII seLs ― eIghL seLs oI LiIpIes, nve seLs oI nve, someLhIhg IIke LhuL. Yes, LhIs wIII
muke Lhe hexL duy oi Lwo IeeI hoiiIbIe, buL LhuL`s okuy. Remembei: Lhe whoIe poIhL Is Lo
Luke Lhe emphusIs oII uhy sIhgIe woikouL. You hud u bud duy? So whuL? You`ie comIhg
buck Lomoiiow. MIsLukes cosL you hoLhIhg.
AILei u Iew weeks, you`II geL used Lo Lhe hIghei voIume uhywuy, uhd ohce LhuL
huppehs, you wIII sLuiL Lo uhdeisLuhd why LhIs Is such u poweiIuI seLup.
Ohce you sLuiL uhchoiIhg duys IIke LhIs, you muy hoLIce someLhIhg IIke u ¨ieuI
piogium" LukIhg shupe. ThuL Is uIso okuy, becuuse you uiiIved uL IL by LIhkeiIhg uhd
nguiIhg IL ouL youiseII by ucLuuIIy LiuIhIhg, iuLhei Lhuh LiyIhg Lo oiguhIze IL uII Iiom u
muhugei`s Lop-dowh poIhL oI vIew. Puy uLLehLIoh Lo Lhese Iessohs.
OI couise, hohe oI LhIs meuhs you cuh`L use u sLiucLuied woikouL II IL hILs youi Iuhcy.
Ih Lhe IuLesL edILIoh oI 5/S/l, }Im WehdIei Iuys ouL u veisIoh oI hIs piogium LhuL
IhcoipoiuLes some duIIy
-
LiuIhIhg mugIc whIIe sLIII sLIckIhg Lo Lhe coie oI hIs meLhod. Ohe
duy Is seL usIde Ioi squuLLIhg wILh Lhe bieud
-
uhd
-
buLLei 5/S/l cycIe, whIch Ih my
expeiIehce Is uIso u gieuL wuy Lo muke use oI hIghei ieps. Theie uie uIso Ioui oLhei squuL
woikouLs whIch huve you woikIhg up Lo `eusy` sIhgIes uL u peicehLuge oI youi LiuIhIhg
mux Ioi Lhe cycIe. I LhIhk LhuL wouId be u gieuL compiomIse Ioi uhyohe hoL so keeh oh
Iiee
-
sLyIIhg IL wILh uuLo
-
ieguIuLIoh. You`ie geLLIhg Lhe udvuhLuges oI seII
-
ud}usLIhg
LiuIhIhg wILhIh u ieusohubIe sLiucLuie.
II you uieh`L LoLuIIy soId oh squuLLIhg uhd piessIhg eveiy sIhgIe duy, Lhe eusIesL
chuhge you cuh muke LhuL wIII sLIII keep you Ih Lhe buIIpuik Is u Lwo
-
wuy spIIL. PopuIui
choIces wouId be uppei uhd Iowei body, hILLIhg behch uhd oveiheuds uhd Lheh squuLs uhd
puIIs, oi pushIhg uhd puIIIhg, hILLIhg squuLs uhd piessIhg IoIIowed by puIIIhg uhd buck
ussIsLuhce.
You couId LiuIh sIx duys euch week, so LhuL euch ohe duy Is iepeuLed Lhiee LImes, oi II
you doh`L cuie ubouL duys oII, }usL uILeihuLe buck uhd IoiLh uhLII you heed oi wuhL u duy
oII.
I huveh`L Loyed wILh eILhei Iohg ehough Lo suy whIch I IIke besL, uILhough Lhe push
-
puII Lype oI spIIL Is sImIIui Lo whuL I wouhd up doIhg uhywuy. The muIh dIIIeiehce Is LhuL
you`d geL moie puIIIhg, sIhce you`d huve Lhiee `puII` woikouLs IhsLeud oI LhiowIhg Lhem Ih
us subs Ioi squuLs, uhd Iess oveiheud piessIhg, sIhce IL wouId huve Lo woik wILh behchIhg.
HohesLIy, hoLhIhg wouId sLop you Iiom usIhg u sImpIe squuL/behch uhd oveiheud/puII
spIIL, uhd I LhIhk LhuL wouId be u good choIce.
RoLuLIhg exeicIses Is uhoLhei opLIoh LhuL cuh be spIIL
-
IIke. IhsLeud oI sLIckIhg Lo Lhe
sume IIIL, you`d pIck someLhIhg sImIIui buL dIIIeiehL. I`ve uIieudy mehLIohed ioLuLIhg
IiohL uhd buck squuLs, buL you couId Lhiow Ih box squuLs, suIeLy
-
bui squuLs, squuLs wILh
chuIhs oi buhds, pieLLy much uhyLhIhg LhuL youi cieuLIvILy uhd equIpmehL uIIows. You
couId do Lhe sume wILh oveiheud woik, behchIhg, puIIs, uII oI IL. Use IuL buis, use
dumbbeIIs, Lhiow Ih odd IIILs uhd sLiohgmuh evehLs uhd oId
-
LIme cIicus IIILIhg IIke Lhe
behL piess. Doh`L be uIiuId Lo LIhkei uiouhd uhd see whuL suILs you
-
uhd II you IeeI IIke
hILLIhg u dIIIeiehL IIIL, hIL LhuL IIIL. ße voIuLIIe.
Dealing with the Deadlift
You`II huve hoLIced by how LhuL Lhe deudIIIL hus beeh cohspIcuousIy ubsehL. The
deudIIIL muy be Lhe huidesL exeicIse Lo pIuh Ioi, oveiIuppIhg wILh us IL does wILh Lhe squuL
whIIe huvIhg ILs owh heeds uhd quIiks. SIhce Lhe deudIIIL Is u wIIy beusL, we heed Lo LuIk
ubouL IL sepuiuLeIy.
The hume uIohe hIhLs uL why. WILh u squuL, you uhiuck Lhe bui, geL Ih posILIoh, uhd
Lheh diop IhLo Lhe boLLom. You behenL Iiom Lhe eccehLiIc IoweiIhg poiLIoh oI Lhe IIIL,
ucLIvuLIhg Lhe sLieLch ieIex uhd LukIhg udvuhLuge oI youi body`s huLuiuI Lehdehcy Lo
iebouhd sLoied eheigy. The ¨deud" Ih deudIIIL ieIeis Lo Lhe sLuiLIhg posILIoh: Lhe bui sILs
oh Lhe IIooi, uhd you huve Lo IIIL Lhe weIghL Iiom u deud sLop.
Duh }ohh cuIIs Lhe deudIIIL u ¨hIp hIhge" movemehL, Ih LhuL IL uses mosLIy hIps iuLhei
Lhuh Lhe ¨Liue compouhd" movemehL oI u squuL, whIch IhvoIves moie Loique uL Lhe khee.
Ioi mosL eveiyohe, Lhe deudIIIL wIII be Lhe IIIL Ih whIch Lhe mosL ubsoIuLe weIghL Is
moved. Heuvy weIghLs combIhed wILh uhIque Ieveiuges gIve Lhe deudIIIL u dIIIeiehL
quuIILy Iiom squuLLIhg, ho muLLei how muhy muscIes oveiIup. CombIhe Lhese IucLois uhd
you wIhd up wILh uh emoLIohuI, LuxIhg exeicIse.
ßeIhg uL ohce ieduhduhL wILh squuLLIhg uhd ehLIieIy dIIIeiehL Ih how IL iespohds, Lhe
deudIIIL Is huid Lo mesh wILh u duIIy squuLLIhg piogium. I`ve LiIed Lwo soIuLIohs, heILhei oI
whIch Is ehLIieIy suLIsIyIhg, buL euch Is woiLh LiyIhg Ioi youi owh suke.
The nisL opLIoh Is Lo LieuL Lhe deudIIIL us speed woik, uImIhg Ioi sIx Lo Leh sIhgIes oi
doubIes wILh LhuL mugIc weIghL oI 70
-
80º. ShooL Ioi quuIILy uhd sLuy uwuy Iiom uhy
uLLempL LhuL eveh iemoLeIy giIhds. ThIs Is }ohh ßioz`s suggesLIoh, uhd I`ve Iouhd IL Lo be
piucLIcuI. Ohce you geL IuIiIy sLiohg uL Lhe puII
(
IeL`s suy 2
-
2.5 LImes bodyweIghL }usL Ioi u
humbei
)
, you`II nhd LhuL Lhe useIuI peicehLuges cuh diop dowh us Iow us 50
-
60º, uhd
especIuIIy so II you`ie squuLLIhg ieguIuiIy. You`II be ubIe Lo geL moie ouL oI IIghLei weIghLs
Lhuh you mIghL LhIhk, so doh`L Luih up youi hose uL u deudIIIL woikouL LhuL`s ¨ohIy" 70º.
Ioi Lhe secohd opLIoh, you`d LiuIh IL IIke Lhe squuL buL uL much Iowei voIume, much
IIke AhLhohy DILIIIo suggesLed. Woik up Lo u medIum
-
heuvy, hoh
-
giIhdy LiIpIe uhd cuII IL
u duy. AILei squuLLIhg you`II uIieudy be wuimed up uhywuy, so IL shouIdh`L Luke muhy seLs
Lo geL Lheie. Oh duys you puII, you couId be moie cohseivuLIve wILh youi squuL buck
-
oIIs,
oi eveh do IiohL squuLs IhsLeud.
You couId combIhe Lhe Lwo meLhods, wILh ohe ieIuLIveIy huid deudIIIL woikouL uhd
Lheh uhoLhei duy oi Lwo Lo do IusL sIhgIes oi doubIes. I Iouhd LhIs opLIoh uppeuIIhg sIhce I
Iove Lo puII, so I`d seL usIde Thuisduy Ioi IIghL IiohL squuLs
(
up Lo u cusuuI LiuIhIhg mux
wILh ho buck
-
oIIs
)
oi ho squuLLIhg uL uII, uhd Lheh gIve Lhe deudIIIL some uLLehLIoh. Oh
ohe oi Lwo oLhei duys, I`d do IusL puIIs us eILhei speed deudIIILs oi hIgh puIIs. I doh`L LhIhk
Lhe kIhd oI puIIIhg you do muLLeis us Iohg us IL IhvoIves u LIghL seLup uhd u IoL oI speed oi
IhLehL-oI-speed expIosIvehess.
Ioi you biuve souIs, Lheie`s Lhe ßob PeopIes opLIoh: }usL puII Lo u IImIL seL eveiy duy. I
huve Lo udmIL LhuL I Iouhd LhIs Lo be ohe oI Lhe moie IhLImIduLIhg opLIohs. Doh`L IeL my
sciupIes dIscouiuge you, Lhough, us Lheie uie pIehLy oI wuys Lo muke LhIs woik. I`ve
biIeIy LiIed LhIs meLhod uhd I LhIhk LhuL much oI Lhe uhxIeLy Is }usL uhxIeLy. Ohce you
suck IL up uhd go do IL, IL`s much eusIei Lhuh youi heives suggesL.
ThIs wIII be peisohuI, howevei, uhd II IL doesh`L ugiee wILh you, I wouIdh`L suggesL
pushIhg IL. Some wIII nhd vuIue heie, Lhough, so IL`s woiLh mehLIohIhg Ioi Lhe suke oI
compIeLehess.
A Iess IhLImIduLIhg opLIoh Is Lo Lhiow u IILLIe vuiIeLy Ih Iiom duy Lo duy, usIhg Lhe
pIuhhed LiuIhIhg mux opLIoh Iiom ubove. IhsLeud oI woikIhg up Lo u duIIy mux eveiy duy,
do LhuL ohIy ohce oi LwIce u week uhd Lheh use IIghL uhd medIum peicehLuges Ioi Lhe
oLhei duys. You mIghL puII up Lo Lhe LiuIhIhg mux oh Mohduy, Lheh diop Lo 80º
(
oi }usL
Luke oII l00 pouhds
)
oh Tuesduy, Lheh º0º
(
oi Luke oII 50 pouhds
)
Ioi Wedhesduy, uhd
iepeuL us you wIsh.
Wheh usIhg u pIuhhed mux, be cuieIuI ubouL LukIhg uLLempLs ovei LhuL weIghL eveh II
you IeeI good. You cuh geL uwuy wILh LhuL oh u squuL, buL Lhe deudIIIL Is hoL so IoigIvIhg oI
mIssed ieps so Luke exLiu cuie Ih choosIhg youi uLLempLs. II Lheie`s doubL, you`ie dohe.
ßob PeopIes used IoLs oI puiLIuI IIILs, whuL we`d how cuII iuck deudIIILs oi puIIs Iiom
bIocks, Ih oidei Lo oveiIoud Lhe IIIL. I`ve Iouhd LhuL LhIs Is useIuI buL wILh u cuveuL:
uhyLhIhg dohe Iiom ubouL Lhe khee oi hIghei Ish`L much good Ioi uhyLhIhg buL showIhg
oII. Ruck puIIs, oi puIIs Iiom bIocks, oi uhy puII wheie Lhe pIuLes uie eIevuLed oII Lhe Iooi,
uie huhdy Iiom mId
-
shIh oi }usL beIow Lhe khee. Ahy hIghei uhd IL Ioses cuiiyovei Lo puIIs
oII Lhe Iooi. CuiiehL puIIIhg muchIhe KohsLuhLIh KohsLuhLIhovs iepoiLedIy buses hIs
deudIIIL LiuIhIhg oh puIIs Iiom bIocks uL seveiuI heIghLs, us does ßiILIsh poweiIIILei Tom
MuiLIh who`s puIIed S50kg Ih Lhe uhdei 85 cIuss.
I LhIhk LhuL, IIke mosL eveiyLhIhg eIse, you`II behenL Lhe mosL Iiom cycIIhg Ih
beLweeh squuL
-
Iocused uhd deudIIIL
-
Iocused phuses. ßob PeopIes wioLe LhuL he cycIed IIke
LhIs, LiuIhIhg ohe IIIL uhLII he ieuched u hew pIuLeuu uhd Lheh shIILIhg Lo Lhe oLhei.
ßouhcIhg buck uhd IoiLh ovei LIme Is whuL buIIL hIs Liemehdous sLiehgLh, so you wouIdh`L
huve Lo sLIck Lo ohe oi Lhe oLhei moie Lhuh 4-6 weeks uL u sLieLch.
AIso, doh`L be shy ubouL usIhg uhy oI Lhese uppiouches wILh squuLs us weII. Heuvy
puiLIuIs cuh huve u pIuce Ih squuL LiuIhIhg, uhd you couId Lhiow Ih quuiLei squuLs oi deud
-
sLop squuLs
(
seL Lhe bui oh pIhs uhd sLuiL Lhe IIIL Iiom Lhe boLLom
)
us u iepIucemehL Ioi
buck
-
oIIs oh youi heuvIesL duys. As wILh puIIIhg, you heed Lo geL u decehL iuhge oI moLIoh
oi eIse you`ie }usL showIhg oII.
The sume goes Ioi Lhe cycIIhg meLhods mehLIohed ubove. These woik }usL nhe wILh
squuLs us uh uILeihuLIve Lo duIIy muxIhg.
To summuiIze Lhe Lwo uppiouches: SquuL u IoL uhd IImIL deudIIILs Lo IusL puIIs oi ohe
huid deudIIIL duy. Oi puII u IoL, IImIL squuLLIhg, uhd cycIe Lhe duIIy LiuIhIhg IhLehsILy uhd
Lhe iuhge oI moLIoh (by puIIIhg ouL oI Lhe iuck oi oII bIocks).
The Lite Program
AII Lhe opLIohs so Iui ussume you`ie IIILIhg uL IeusL nve duys u week, uhd poLehLIuIIy
up Lo l4 II you`ie doIhg Lwo
-
u
-
duys. I ieuIIze LhuL`s u bIg LIme commILmehL, uhd hoL
eveiyohe wuhLs Lo spehd LhuL kIhd oI LIme IIILIhg weIghLs.
I`d IIke Lo iemIhd you LhuL Lhe piIhcIpIes behIhd heuvy uuLoieguIuLed IIILIhg doh`L
commIL you Lo uhy seL humbei oI woikouLs euch week. II you wuhL Lo muke use oI Lhese
Ideus, Lheh you cuh do IL wILh Ioui oi eveh Lhiee duys.
SIhce you`ie IIILIhg Iewei duys, you`II piobubIy be ubIe Lo Luke u IILLIe moie voIume.
You mIghL wuhL Lo Luke u huidei Iook uL AhLhohy DILIIIo`s sIhgIe
-
ieps, oi II you`ie
udvehLuious, }umIe LewIs`s suggesLIoh Ioi us muhy us l5
-
S0 seLs oI Lhiees, Lwos, oi
sIhgIes. A huppy medIum mIghL be wuimIhg up uhd Lheh mukIhg S
-
5 sIhgIe uLLempLs Lo u
duIIy mux, uhd Lheh LhiowIhg Ih u buck
-
oII seL. A heuvy seL oI S
-
6 uhd
(
oi
)
8
-
l0 wouId be
good medIcIhe.
SIhce I huve Issues wILh behchIhg, boLh beIhg weuk uhd huvIhg some IImILIhg Ih}uiIes
Ih my shouIdeis, I`d piobubIy IImIL LhuL Lo u Lop LiIpIe oi nve Ioi Lhe duy. WoikIhg wILh
heui
-
mux sIhgIes doesh`L huve u gieuL Liuck iecoid wILh me, buL behchIhg does IIke
sIIghLIy hIghei ieps uhd moie seLs. You mIghL wuhL Lo cohsIdei LhuL uh opLIoh II you`ve
goL uhy IIILs LhuL ieucL sImIIuiIy. Thiow Ih u coupIe oI buck
-
oIIs II you`d IIke uhd cuII IL u
duy.
Simmer to Boil
Ih Lhe LIme sIhce I sLuiLed wiILIhg, some LhIhgs huve chuhged Ioi me. CuII IL `IIIe`
geLLIhg Ih Lhe wuy oi }usL boiedom, buL I`ve IosL my IhLeiesL Ih LiuIhIhg Ioi bIg humbeis.
Doh`L woiiy, I`m hoL puIIIhg u buIL uhd swILch. I sLuhd by eveiyLhIhg I`ve wiILLeh heie, uhd
II I evei do geL Lhe uige Lo poweiIIIL, LhIs ouLIIhes Lhe exucL sLiuLegy I`II use ― uhd whuL
I`d iecommehd Ioi uhyohe I couch.
ßuL speukIhg Ioi myseII, IL`s beeh u shIIL Lo Lhe moie muhduhe gouIs oI ¨doh`L be IuL"
uhd ¨keep Ih ieusohubIe shupe". I`m much moie IhLeiesLed Ih huhgIhg oh Lo u ieusohubIe
umouhL oI muscIe uL u Iow
-
Ish body IuL, uhd beIhg ubIe Lo eh}oy beei uhd occusIohuI }uhk
Iood, Lhuh I um wILh uhy peiIoimuhce gouIs.
The ehd iesuIL Is LhuL I doh`L IIIL LhuL much uhymoie
(
Ih uhy sehse
)
. Two oi Lhiee duys
u week Is ubouL uII I cuie Lo be Ih Lhe gym. ßuL LhuL`s hoL Lo suy Lhese uie Lhe ohIy duys I
exeicIse.
As I suy, I piucLIce whuL I pieuch, uhd bused oh Lhe Iessohs I Ieuihed heie, I sLIII LiuIh
oILeh ― }usL ubouL eveiy duy, Ih IucL. }usL hoL wILh u buibeII.
I sLuiLed pIuyIhg wILh keLLIebeIIs uILei my wIIe pIcked up u smuII seL Ioi us. I nguied
LhuL II I wush`L goIhg Lo be SeiIous TiuIhIhg, I couId uL IeusL sLuve oII Lhe IhevILubIe dIsuse
uLiophy.
My keLLIebeII woikouLs uie ioughIy whuL I ouLIIhed us ¨eusy" LiuIhIhg. They uieh`L
heuvy ehough Lo cohsLILuLe uhy ieuI iesIsLuhce, buL by pIuyIhg uiouhd wILh Lhe
movemehLs uhd Lhe iep
-
couhLs uhd iesL
-
IhLeivuIs uhd so IoiLh, I cuh geL ieusohubIe
woikouLs Ih. SquuLLIhg, piessIhg, cuiiIes, cIeuhs, shuLches, pushups, puIIups ― Lheie`s u
whoIe IoL you cuh do beLweeh keLLIebeIIs uhd bodyweIghL.
Ih uhoLhei oI Lhose `huh, LhuL`s cooI` suipiIses
(
much IIke whuL huppehed wheh I
dIscoveied duIIy squuLLIhg
)
, I cume Lo nhd ouL LhuL Lhese shoiL duIIy sessIohs ― by ho
meuhs do I IhvesL Iohgei Lhuh muybe l0
-
20 mIhuLes uL u go ― weie doIhg u gieuL }ob oI
huhgIhg oh Lo sLiehgLh Ih piessIhg uhd puIIIhg movemehLs.
These uieh`L `sLiessIuI` woikouLs eILhei, so Lheie`s ho ieuI hIL Lo iecoveiy. II
uhyLhIhg, Lhey`ie moie IIke u LohIc ― mukIhg sLIII }oIhLs uhd LIghL muscIes IeeI beLLei Lhuh
Lhey dId.
To me, LhIs Is }usL moie evIdehce LhuL `eusy` LiuIhIhg Is hoL Lo be wiILLeh oII. A
sImmeiIhg poL oI wuLei cuh quIckIy ioII IhLo u boII.
As I LhoughL ubouL IL, I ieuIIzed LhuL Lheie uie pIehLy oI exumpIes oI LhIs, uhd IL ieuIIy
comes buck Lo Lhe sume LohgLuIIs puLLeih. II you Iook uL OIympIc IIILeis, Lhey geL Ih Iui
moie ¨squuLLIhg" Lhuh mIghL be evIdehL. Eveiy iecoveiy oh u shuLch uhd u cIeuh Is u squuL
(uIbeIL ohIy Lhe upwuids cohcehLiIc phuse).
WILh LhuL LhoughL, suddehIy IL becomes cIeui LhuL Lhe buIk oI uh OIympIc IIILei`s
LiuIhIhg Is u whoIe IoL oI squuLLIhg wILh weIghLs LhuL mIghL be u modeiuLe peicehLuge oI
LheIi muxImum IiohL uhd buck squuLs.
Ih oLhei woids, IoLs oI Iow
-
eIIoiL piucLIce puhcLuuLed by occusIohuI uhd biIeI iouhds
oI giIhdIhg.
Ahd us my home Kß woikouLs huve beeh showIhg me, Lhe sume piIhcIpIe uppIIes
eveh wILhouL u buibeII. IhhocehL
-
IookIhg moves IIke Lhe Kß cIeuh U piess, Lhe swIhg, uhd
eveh Lhe gobIeL squuL huve u poweiIuI eIIecL wheh used us u ieguIui `gioove
-
gieusIhg`
LooI.
OI couise, I huveh`L diopped `ieuI` weIghL LiuIhIhg eILhei. Two oi Lhiee LImes u week I
sLIII Liy Lo IIIL someLhIhg ieusohubIy heuvy, IoIIowIhg Lhe uuLo
-
ieguIuLIhg meLhods I`ve
ouLIIhed heie. I huve ho seL scheduIe; I }usL Liy Lo hIL u mIxLuie oI IiohL uhd buck squuLs,
behch piess, oveiheud woik, chIh
-
uhd puII
-
ups, deudIIILs, uhd whuLevei beuch woik Ioi
Lhe uims uhd shouIdeis.
I`ve Iouhd myseII wohdeiIhg why I`m sLIII IIILIhg wILh duIIy muxes wheh I huve ho
`sLiehgLh` gouIs us such. SIhce you mIghL IIhd IL ieIevuhL, I`II shuie my uhswei.
Eveh wILhouL u cohcieLe gouI oI compeLIhg Ih poweiIIILIhg oi sLiohgmuh oi uhyLhIhg
eIse, I sLIII beIIeve LhuL heuvy iesIsLuhce LiuIhIhg Is IhdIspehsubIe Lhe puiposes oI `beIhg
Ih shupe` uhd `IookIhg beLLei`.
The poIhL heie Is Lwo
-
IoId. Ohe, you cuh udopL u sImIIui uuLo
-
ieguIuLed `chuos
-
IiIehdIy` mIhdseL ho muLLei how you ucLuuIIy LiuIh. The meLhods heie uie ubouL how you
LhIhk oI sLiess uhd iecoveiy ― hoL LhuL Lhey doh`L exIsL, buL LhuL whuL we`ie LoId ubouL
Lhem Is IuigeIy wiohg
(
oi uL besL Lukeh ouL oI cohLexL
)
. II you wuhL Lo IIIL eveiy duy Ih Lhe
gym Lo push up youi squuL, huve uL IL. II you }usL wuhL Lo sLuy Ih shupe uhd `hoL be IuL`,
cooI. You`ve goL opLIohs, Loo ― LiuIh uL home wILh whuLevei LooIs you huve, eveh II LhuL`s
}usL body weIghL. The poIhL Is LhuL ucLIvILy sLImuIuLes, uhd IILhess demuhds sLImuIuLIoh.
Secohd Is whuL u Iocus oh voIuLIIILy ImpIIes Ioi `commoh wIsdom`. You`II hoLIce LhuL,
eveh Lo `}usL sLuy Ih shupe`, I sLIII IIIL. OI couise, sLiehgLh cs snch Is Iess Lhe Issue Lhuh
keepIhg u body mobIIe uhd uhdei weIghL. MovIhg heuvy iesIsLuhce Is piobubIy Lhe besL
wuy oI keepIhg }oIhLs uhd muscIes uhd heives opeiuLIhg uhdei hIgh demuhds. Ahd, Ih so
Iui us I wuhL Lo keep my body uhdei Lhose nLhess
-
IhducIhg demuhds, buibeIIs uhd
dumbbeIIs muke Ioi u hIce bIehd oI oveiIoud uhd IhsLubIIILy. SLuhdIhg up uhd movIhg u
heuvy weIghL Is Lhe besL wuy Lo geL LhuL sLImuIus, so I sLIck wILh piesses, puIIs, uhd squuLs
us Lhe cehLeipIece oI my weIghL LiuIhIhg.
NoLe LhuL my voIuLIIILy Is hoL Lo be cohIused wILh `iuhdomhess` oi LhiowIhg duiLs uL u
IIsL oI exeicIses oh Lhe wuII. I sLIck Lo u buLLeiy oI exeicIses uhd LiuIh Lhose exeicIses Ih
moie oi Iess Lhe sume wuy. Suie, I muy decIde oh u whIm LhuL I wuhL Lo IiohL squuL Loduy,
uhd LhuL I wuhL Lo hIL u mux LiIpIe IhsLeud oI S
-
5 heuvy sIhgIes. I muy decIde Lhe hexL LIme
I LiuIh LhuL I wuhL Lo see wheie my deudIIIL Is, so I`II woik up Lo u decehL gym-mux.
ßuL LhuL`s hoL eveh cIose Lo iuhdom. IL`s }usL pIckIhg whuL veisIoh oI u IIIL I`m goIhg
Lo hIL, uhd how I`m goIhg Lo hIL IL. WhuL Iooks iuhdom ucLuuIIy hus u IogIc Lo IL sImpIy
becuuse Lheie uie ohIy so muhy opLIohs.
To pie
-
empL u `buL LhuL Ish`L hecessuiy!` iebuLLuI Iiom Lhose weII
-
meuhIhg IoIks who
beIIeve LhuL heuvy IIILIhg Is duhgeious uhd LhuL doIhg so Lo `sLuy Ih shupe` Is iIsky: I doh`L
buy IhLo uII Lhese cohceihs ubouL ¨Impiopei Ioim" oi }oIhL dumuge oi ImpehdIhg Ih}uiy
Ioi uII Lhe ieusohs oI compIexILy uhd voIuLIIILy LhuL I`ve pievIousIy ouLIIhed. Youi body Is
hoL uh IdIoL, uhd IL Is Ih IucL smuiLei Lhuh muhy movemehL uhuIysLs who cuh ohIy LhIhk Ih
sLuLIc sIIces oI iIghL
-
how. Youi body opeiuLes ovei LIme us weII us spuce, uhd whuL Is Iow
-
giude huim iIghL how Is Lhe IuLuie udupLuLIoh Lo LhuL huim.
As we`ve iepeuLedIy seeh, u IoL oI IILLIe Ih}uiIes uhd huims uie behencIuI, sIhce Lhey
udd up ovei LIme Lo u moie iesIsLuhL body. Ahd us we`II see Ih Lhe hexL chupLei, I beIIeve
LhuL IL Is Lhese excessIve uLLempLs Lo mIhImIze LiuhsIehL `dumuge`, by IockIhg u body IhLo
iIgId puLLeihs
(
oi woise, ehcouiugIhg Lhem Lo use muchIhes IhsLeud oI ieuI weIghLs
)
uhd
huIveIy cohhecLIhg Ih}uiy iIsk wILh umouhLs oI LiuIhIhg, LhuL uILImuLeIy Ieuds Lo Lhe
uvoIdubIe cuLusLiophes we cuII Ih}uiIes.
CIeuiIhg ouL IoiesL uhdeibiush Lo `muhuge` nie iIsk by pievehLIhg smuII buihs Is u
dIiecL cuuse oI iugIhg niesLoims. I LiuIh wILh ucuLeIy ¨iIsky" meLhods piecIseIy Ioi LhuL
Iohg-Leim Liude-oII.
9
Reality Checks
¨´Tis not enonçh to help the jeeble np, bnt to snpport them cjter."
―WIIIIum Shukespeuie
Suntanning: How to Ease In
II you`ve goL mIIky
-
whILe skIh uhd go Ioi u vucuLIoh uL Lhe beuch, IL wouIdh`L be u gieuL
Ideu Lo spehd eIghL houis ouL Ih Lhe suh youi nisL duy Lheie. The smuiL wuy Lo do IL Is
moie giuduuI, ImmeisIhg youiseII Ioi u Iew mIhuLes euch duy uhd IeLLIhg youi skIh ud}usL
wILh smuII doses oI suh. Do LhuL Iohg ehough uhd you`II evehLuuIIy geL LhuL equuLoiIuI
biohze eveiyohe seems Lo Iove.
LeL`s huve u biIeI IhLeimIssIoh Ioi u ieuIILy check: LiuIhIhg heuvy eveiy duy Is hoL Ioi
Lhe LImId. SquuLLIhg Lo u mux eveiy duy huiLs uhLII you geL used Lo IL, uhd eveh wheh IL
sLops huiLIhg, IL sLIII huiLs. IL`s hoL LhuL IL geLs eusIei us much us LhuL you Leuch youiseII
hoL Lo cuie so much.
Theie`s }usL ho geLLIhg uiouhd LhuL, so II you`ie oI Lhe Lype LhuL doesh`L huhdIe
dIscomIoiL weII, iemembei LhuL I dId wuih you. You huve Lo be puLIehL, uhd you huve Lo be
cohsIsLehL. MosL oI uII, you doh`L wuhL Lo LieuL youi woikouLs IIke Lhe LouiIsL who Lukes
hIs Lop oII uhd geLs buihL Lo u ciIsp oh Lhe IIisL duy.
Wheh you nisL begIh, you`II Iuce Lwo huidIes, uhd boLh oI Lhem uie moie mehLuI Lhuh
physIcuI.
You're nervous when you truìn. You`ve beeh LoId iepeuLedIy, buL you huveh`L LiuIhed
youiseII Ioi cuIm uiousuI yeL, so heives uie hoimuI. You`ie goIhg Lo geL woiked up
uuLomuLIcuIIy uL Lhe sIghL
(
oi LhoughL
)
oI u heuvy weIghL. Youi heives LiIggei Lhe sLiess
-
iespohse beIoie you IIIL uhd muke IL woise uILei you IIIL. As Iohg us LhIs Is huppehIhg,
youi peicepLIoh oI iecoveiy LIme wIII Luke u hIL. You`II Ieuih Lo ieIux wILh LIme uhd
piucLIce, buL IL`s piobubIy ouL oI youi huhds uL Lhe begIhhIhg.
Your muscles unJ connectìve tìssues uren't µreµureJ jor regulur exµosures to ìntense
louJìng. Wheh you squuL eveiy duy, IL wIII huiL ho muLLei whuL weIghLs you IIIL. Iiequehcy
hus IL`s owh bieuk
-
Ih cuive. AILei u week oi Lwo, youi Iegs
(
oi whuLevei eIse
)
geL used Lo IL
uhd IL becomes puiL oI Lhe duIIy iouLIhe. ßuL LhuL cuh`L huppeh II, IhsLeud oI }usL squuLLIhg,
you decIde Lo uILeihuLe box }umps, spiIhLs, Ieg exLehsIohs uhd Ieg cuiIs, uhd whuLevei eIse
you LhIhk oI. You hevei gIve Lhe Iegs LIme Lo udupL Lo uhy sIhgIe IhpuL.
You`ie uIwuys Lhe mosL sehsILIve Lo Lhe IeusL IumIIIui. AhyLhIhg hew ― u hew weIghL,
u hew exeicIse, moie voIume Lhuh usuuI, dIIIeiehL iep iuhge ― LiIggeis uII Lhe piobIems
you wuhL Lo uvoId. CohsIsLehcy, sLIckIhg Lo u huhdIuI oI exeicIses uhd IuvoiILe iep
-
iuhges,
heIps cuL wuy buck oh Lhe hoveILy sympLoms, so you wuhL Lo bieuk Ih sIowIy. Muke ohIy
giuduuI Ihcieuses Ih Iiequehcy uhd voIume, uhd gIve youiseII LIme Lo sLubIIIze, us Lhe
RussIuhs suy ― IeL Lhe weIghL uhd woikIouds muLuie uhd iIpeh ― uhd ohIy Lheh udd u
IILLIe moie.
Theie uie Lwo uppiouches Lo Luke wheh }umpIhg Ih Lo hIghei Iiequehcy. The sIow uhd
giuduuI uppiouch hus you udd sessIohs ovei mohLhs, uhd ohIy wheh youi voIume geLs
hIgh ehough do you IeL IL spIII ovei IhLo uh exLiu woikouL. Ahd Lheh Lheie`s Lhe heud
-
nisL
uppiouch, Ih whIch you }ump iIghL Ih Lo nve, sIx, oi seveh duys u week. ThIs hus Lhe
udvuhLuge oI quIckIy udupLIhg you Lo Lhe Iiequehcy, uL Lhe cosL oI exLiu soiehess uhd
piobubIy u Iew weeks oI dImIhIshed sLiehgLh.
II you`ie uILei IohgevILy uhd pIuhhIhg ouL ovei u cuieei, Lhe sIow uhd sLeudy uppiouch
Is woiLh keepIhg Ih mIhd.
I Iuvoi Lhe secohd uppiouch II you wuhL Lo gIve duIIy squuLLIhg u Liy Ioi shoiLei
LiuIhIhg cycIes. IiequehL IoudIhg heeds ILs owh ud}usLmehL, uhd Lheie`s ho ieuI wuy Lo geL
youi Loes weL wILhouL goIhg uII Ih.
The IIisL week oi Lwo, IL woh`L muLLei II you`ie usIhg Lhe uhIouded bui oi eveh doIhg u
seL oI pushups oi bodyweIghL squuLs. Ohce you ud}usL, uII Is weII uguIh. You`II nhd LhuL
IL`s eusIei uhd eusIei Lo puL weIghL oh Lhe bui, uhd Iew weeks Ih you`II buieIy hoLIce
uhymoie.
A Little R & R
No muLLei how weII you muhuge youi LiuIhIhg uhd keep youi sLiess Ih check, you
mIghL nhd LhuL you hIL u wuII uILei 4
-
6 mohLhs oI LiuIhIhg. IL woh`L be physIcuI. You
mIghL hoLIce LhuL you IeeI moie soiehess Lhuh usuuI, muybe Lhe uches uhd puIhs ucLIhg up
u IILLIe moie, muybe some huggIhg LehdIhILIs. OLheiwIse you IeeI good, wILhouL uhy oI Lhe
expecLed ¨oveiLiuIhIhg" IeeIIhgs, buL Lhe spuik`s gohe. You`ie }usL sIck oI LiuIhIhg.
Wheh LhuL huppehs, I LhIhk LhuL you`ie us cIose us you`II geL Lo gehuIhe oveiLiuIhIhg
by wuy oI IIILIhg weIghLs. You Iose Lhe desIie Lo go Lo Lhe gym, you huve ho moLIvuLIoh Lo
LiuIh. You`ve gohe sLuIe wheh, }usL u Iew duys beIoie, you weie ieudy Lo go squuL. Wheh
LhIs huppehs uILei seveiuI mohLhs oI hIgh woikIouds, you cuh uImosL beL LhuL you`ie
dubbIIhg wILh emoLIohuI exhuusLIoh. You`ie IILeiuIIy sIck oI LiuIhIhg.
The piobIem Is uII Lhe moie IhsIdIous becuuse you woh`L see IL comIhg. You`ve
Ieuihed Lo Ighoie Lhe sIckhess sympLoms, buL Lhe uccumuIuLIoh oI uIIosLuLIc weui-uhd-Leui
Is IhevILubIe wILh uhy pioducLIve LiuIhIhg. Ovei u spuh oI 2
-
S mohLhs IL`s hoL u piobIem,
buL you evehLuuIIy ieuch u LIppIhg poIhL wheie Lhe cumuIuLIve sLiess boIIs ovei.
Doh`L puhIc, Lhough. You cuh be suved.
II you hoLIce LhIs huppehIhg, Lhe nisL LhIhg Lo do Is huhdIe Lhe sympLoms. MIId doses
oI uhLI
-
IhIummuLoiIes heIp boLh wILh physIcuI puIh buL uIso Ih cohLioIIIhg cyLokIhe
pioducLIoh, whIch cuh be useIuI Ih bIuhLIhg Lhe Ieedbuck Lo Lhe biuIh whIch LiIggeis Lhe
cehLiuI sympLoms.
The key LhIhg, Lhough, Is geLLIhg Lhe skIIIeL oII Lhe nie: iemove Lhe cuuse uhd Lhe
sympLoms seLLIe dowh oh LheIi owh.
PIuIh oId iesL Is ohe wuy Lo do LhIs. SLuy home, euL good Iood, uhd ieIux IhsLeud oI
woiiyIhg ubouL youi squuL. Doh`L be shy, eILhei. Tuke Lwo, eveh Lhiee weeks, uhd geL youi
heud ouL oI Lhe gym. ThuL`s ohe opLIoh, Lhough I doh`L IIke IL veiy much.
}ohh ßioz suys Lo keep goIhg Lhiough Lhese duik LImes. ¨You cuh uIwuys squuL Lhe
bui," suys ßioz. Keep movIhg, iuLhei Lhuh ieLieuLIhg Lo Lhe couch, eveh II you`ie ohIy
doIhg u whoIe IoL oI ieps wILh Lhe bui. You`ie keepIhg muscIes uhd }oIhLs mobIIe, uhd
moie ImpoiLuhLIy, you`ie keepIhg Ih Lhe hubIL.
I LhIhk Lhe hoL
-
sLoppIhg puiL Is key. SLoppIhg meuhs you Iose youi momehLum, uhd
IL`s huid Lo geL buck wheh you`ie IeeIIhg mehLuIIy buihed ouL. Do someLhIhg, eveh II IL`s
}usL body
-
weIghL squuLs oi keLLIebeII swIhgs. AcLIve iesL Is beLLei Lhuh uLiophyIhg oh Lhe
couch.
Remembei Lhe LohgLuIIs sLiuLegy. Ups heed dowhs, uhd IIghL meuhs liçht. LIghL
doesh`L meuh LhuL you show up uhd LhIhk, gee, I IeeI pieLLy good so muybe I`II woik up Lo
º5º, uhd oh whuL Lhe heII, I`m uIieudy heie so mIghL us weII Luke LhuL shoL uL u hew PR.
LIghL meuhs liçht. LIghL meuhs LhuL Lhe weIghLs IeeI wuy Loo eusy uhd you Ieuve
beIoie you`ie uhywheie heui LIied. IL meuhs IeeIIhg IIke you wusLed u woikouL. You IeeI
IIke you dIdh`L go uhyLhIhg? Cood. ThuL`s Lhe poIhL.
WhuL cuh you do Ioi IIghL duys?
II you`ie goIhg by uuLoieguIuLIoh, keep eveiyLhIhg uL uh RPE oI 7 oi 8. WILh u
pIuhhed
-
ouL LiuIhIhg mux, cup youiseII uL 60º Ioi u seL oI S
-
5 uhd cuII IL u duy. EveiyLhIhg
shouId IeeI Iiesh uhd shuppy, so II you huve u duy wheie 50º oI youi usuuI LiuIhIhg mux
IeeIs sIow, you`ie dohe. No uiguIhg. Co home.
II you`ve beeh Ih Lhe gym 5
-
6 duys
(
oi moie
)
eveiy week, scuIe LhuL buck Lo Lwo oi
Lhiee. Keep mobIIe uL home wILh body-weIghL exeicIses, sLieLchIhg, uhd mobIIILy diIIIs.
I`m Iess IhLeiesLed Ih LieuLIhg ¨ucLIve iesL" us dumuge
-
cohLioI. ThuL ImpIIes LhuL
we`ve dohe someLhIhg ¨bud", LhuL we`ve ¨oveiLiuIhed", iuLhei Lhuh sImpIy deuIIhg wILh u
huLuiuI cohsequehce oI u huid
-
LiuIhIhg IIIe. A LohgLuIIs sLiuLegy meuhs LhuL ups wIII
iequIie IhevILubIe dowhs, uhd LhIs Is Ioi oui beheIIL.
I`d iuLhei LieuL LhIs us u Iohg
-
Leim wuve: we spehd u Iew mohLhs goIhg uII
-
Ih. Now
IL`s LIme Lo LhioLLIe buck uhd LiuIh IIghLei Ioi uwhIIe. }usL us youi duIIy uhd weekIy
woikouLs wIII seII
-
oiguhIze IhLo u piogium, us II by mugIc, youi yeuiIy scheduIe wIII
huLuiuIIy bieuk ILseII IhLo phuses.
ThIs uII ussumes you huve u IexIbIe scheduIe, oI couise. II you`ie uh uLhIeLe wILh
specIIIc compeLILIve seusohs oi evehLs, you`II heed Lo pIuh uccoidIhgIy, buL oLheiwIse, why
hoL IeL LhIhgs deveIop us Lhey wIII?
You`ie u sLep uheud II you keep iecoids, IoggIhg youi weIghLs uhd youi RPE scoies
uhd uhy ubhoimuI good oi bud IeeIIhgs LhuL mIghL be ieIevuhL. DId you IeeI ¨oh nie"?
Weie you uhusuuIIy dowh? CeL Ih u hubIL oI iecoid Lhose deLuIIs Ioi u Iew mohLhs uhd
you`II hoLIce Liehds.
My suggesLIoh Is Lo hoL ieIy soIeIy oh IeeIIhgs, us Lhey wIII IIe Lo you, buL oh IeeIIhgs
combIhed wILh peiIoimuhce. IeeIIhg bud by ILseII cuh meuh uhyLhIhg. IeeIIhg bud uhd
Lheh huvIhg u bud woikouL meuhs someLhIhg.
Ioi me u bud woikouL Ish`L wheh I IeeI okuy buL giIhd uL º0º. NeILhei Is u duy wheh I
IeeI uwIuI buL sLIII hIL º5º pieLLy eusIIy. CiIhdIhg oh u sIhgIe uL 80º uhd IeeIIhg uwIuI uL
Lhe sume LIme? ThuL`s u bud duy.
II you huve uccess Lo uhy soiL oI HRV meusuiemehL, Lhiough u heuiL
-
iuLe mohILoi oi
ohIIhe LesLIhg LooIs, oi eveh Lhe hIILy pIeLhysmogiuph smuiLphohe upps whIch use
cumeius Lo do u quIck uhd dIiLy esLImuLe, LhuL`s uhoLhei LooI you cuh use.
I doh`L beIIeve LhuL uhy sIhgIe HRV meusuiemehL LeIIs you much, us pei Lhe cuiiehL
LhoughLs oh esLubIIshIhg how ¨ieudy" you uie Lo LiuIh ― I`ve hud duys wheie I`ve beeh
sLiessed oII Lhe chuiLs by HRV buL sLIII khockIhg ovei woikouLs IIke hoLhIhg.
A heguLIve Liehd ovei LIme, Lhough, uhd especIuIIy combIhed wILh IeeIIhg bud uhd
uhdeiwheImIhg peiIoimuhces, cuh be u good sIgh you heed u bieuk. You cuh LoIeiuLe LhuL
¨excILed" sLuLe Ioi uwhIIe, buL eveh u weII
-
cohdILIohed body wILh weII
-
muhuged LiuIhIhg
heeds LIme Lo bIeed oII Lhe weui-uhd-Leui oI IuLIgue.
II you`ie wIIIIhg uhd ubIe Lo do be hohesL uhd Luke Lhe dowh LIme wheh you heed IL,
Lheh you cuh uuLoieguIuLe youi iesL duys uhd deIoud weeks. I wIII suy LhuL I LhIhk LhIs
uppiouch woiks besL us u gioup eIIoiL, eveh II IL`s }usL you uhd u LiuIhIhg puiLhei. Ohe
biuIh cuh IIe. A gioup cuh huve u moie ob}ecLIve eye.
Ioi LhuL ieusoh, I LhIhk LhuL you`ie beLLei oII wILh scheduIed bieuks uhd eveh yeuiIy
bIocks us u soIo IIILei. Eveh Lhe ßuIguiIuhs Look IIghL uhd eusy weeks ohce u mohLh, uhd
ehLIie IIghL cycIes eveiy Iew mohLhs. PehcIIIhg Ih deIoud weeks, u IIghL cycIe eveiy 4
-
6
mohLhs, uhd eveh bieukIhg youi yeui IhLo someLhIhg IIke ¨heuvy sLiehgLh" uhd ¨IIghL
bodybuIIdIhg" phuses meuhs LhuL you huve ieusoh Lo Luke Lhe dowhLIme uhd Iess IhcehLIve
Lo skIp IL. The gume pIuh Lukes youi ego ouL oI Lhe pIcLuie.
ßuL iemembei, you doh`L eveh huve Lo sLIck Lo LhuL scheduIe II you nhd youiseII
oveiwheImed, uhd II you`ie excepLIohuIIy beuL up, Luke Lwo weeks oi Ioui weeks oI cusuuI
LiuIhIhg Lo iechuige. I LhIhk LhuL Lhe mehLuI ieseL Is moie ImpoiLuhL Lhuh Lhe physIcuI
wheh you IeeI buih-ouL comIhg oh, uhd IIexIbIIILy Is clwcys Lhe puiumouhL cohceih.
Ih my expeiIehce, IosIhg youi moLIvuLIoh Ioi LiuIhIhg uhd IuIIIhg ouL oI Lhe hubIL Is
Lhe huidesL LhIhg Lo iecovei Iiom, uhd pievehLIhg LhuL Is uIwuys beLLei Lhuh LiyIhg Lo nx IL
IuLei.
Remembei: II you doh`L do IL youiseII, IL wIII be dohe Ioi you.
You'll Just Get Hurt
WhIIe I`m hoL us beuL up us muhy seusohed IIILeis, I`ve dohe my shuie oI dumuge.
ßoLh shouIdeis huve suIIeied puiLIuI Leuis Ih Lhe ioLuLoi
-
cuII muscIes uhd uie IuII oI scui
LIssue, whIch I bIume oh my euiIy duys us u behch
-
bio
(
uIohg wILh Iohg uims uhd u
IIghLIy
-
buIIL Iiume
)
. I`ve Loih uh udducLoi muscIe Ih my IeIL Ieg uhd, Iess Lhuh u yeui IuLei,
I Loie Lhe quud oI my iIghL Ieg whIIe piepuiIhg Ioi u poweiIIILIhg meeL.
IL`s uIwuys beeh puIhIuI Lo behch uhd how I huve Lo keep u cIose eye oh boLh Iegs, so
LiuIhIhg heuvy Ish`L uIwuys so Iuh. You`d piobubIy expecL LhuL somebody Ih my posILIoh
doesh`L heed Lo LiuIh heuvy uhd ceiLuIhIy doesh`L heed Lo LiuIh oILeh. The ieusohubIe
cohcIusIoh Is LhuL sIhce IIILIhg heuvy huiLs uhd ehLuIIs some iIsk oI Ih}uiy, LhuL I`d wuhL Lo
be eveh moie cohseivuLIve uhd do IL Iess oILeh.
II you iecuII Iiom Lhe IhLioducLIoh, I mehLIohed LhuL, whIIe IIILIhg eveiy duy, I hoLIced
my }oIhLs IeeIIhg beLLei. ThuL goes uguIhsL Lhe giuIh, buL I`ve goL u good expIuhuLIoh Ioi
IL: Lhe body Is Iess u muchIhe wILh u IImILed IueI suppIy uhd moie uh ecosysLem LhuL
iespohds Lo cuILIvuLIoh.
Wheh I nisL Look Lhe pIuhge, I wus puiuhoId ubouL geLLIhg huiL uguIh, buL uL LhuL
poIhL I hud hoLhIhg eIse Lo Iose. I couId eILhei LiuIh how I wuhLed ― heuvy uhd wILh Lhe
bIg IIILs ― oi I`d }usL huve Lo quIL uhd Luke up sLump coIIecLIhg.
As Lhe duys uhd weeks wehL oh, I hoLIced someLhIhg. NoL ohIy wus I hoL geLLIhg huiL,
buL uII Lhe squuLLIhg IeIL IIke IL wus gieusIhg Lhe iuIIs. The oId Ih}uiIes, whIch hoimuIIy
uched uhd mude me veiy uwuie LhuL I wus boLheiIhg Lhem, sLuiLed giIpIhg Iess uhd Iess.
They hevei becume puIhIess, buL I`d hoL expecL LhuL. IL wus moie IIke Lhey ieLieuLed IhLo u
buckgiouhd hoIse oI duII uche, someLImes IiiILuLIhg, buL hevei ohce dId I IeeI IIke u
cuLusLiophIc bIow-ouL wus ImmIhehL.
AL LhuL poIhL my IhLeiesL wus pIqued, uhd I kepL comIhg buck Lo u posL }ohh ßioz
mude oh Lhe ßodybuIIdIhg.com Ioiums:
NOT trcininç everyJcy lecJs to more injnries! I I yon trcin everyJcy then yonr entire
boJy is jctiçneJ. Mnscles, tenJons, ccrtilcçe, liçcments, etc. When yon trcin every
other Jcy, then the mnscles cnJ cvcscnlcr tissnes Jon't recover ct the scme pcce.
Whct hcppens is the mnscles become jresh cnJ recover bnt cll the connective tissne
is NOT. When the cJJitionclstress pnt on these weckeneJ tissnes
(
thct never reclly
çot c chcnce to recover
)
by jresh mnscles injnry. Lijtinç everyJcy keeps everythinç
in c stcte thct is eqncl cnJ consistent within the system. A bclcnce or hcrmony
within. The jctiçneJ mnscles ccn't contrcct enonçh to hcrm the other tissnes. The
weck link moves jrom boJy pcrt to boJy pcrt, cnJ in c sense is not lettinç the other
pcrts mcx so thct's when they cre restinç!
óó
IL mude sehse, uL IeusL Iiom whuL I wus expeiIehcIhg uhd Iiom sLoiIes I beguh heuiIhg
Iiom oLheis who Iouhd u sImIIui ¨}oIhL gieusIhg" eIIecL, uhd LhuL`s wheh I dIscoveied Lhe
woik oI MIchueI K}uei uL Lhe UhIveisILy oI Copehhugeh Ih Dehmuik.
67
Ih Lhe ¨mechuhIcuI" vIew, LiuIhIhg uhdei heuvy Iouds cuuses dumuge uhd cuiiIes
some hoh
-
zeio iIsk oI Ih}uiy, so by exLehsIoh, ieducIhg LiuIhIhg Iiequehcy uuLomuLIcuIIy
Ioweis LhuL iIsk. IL`s u sImpIe ohe
-
Lo
-
ohe coiieIuLIoh beLweeh woik dohe uhd iIsk, whIch
ehLIieIy depehds oh Lhe muchIhe meLuphoi. ThuL ieusohIhg sImpIy dIdh`L nL wILh whuL I
Iouhd.
K}uei, who hus dohe exLehsIve woik wILh Lhe cohhecLIve LIssues suiiouhdIhg oui
muscIes uhd how Lhey ieucL Lo physIcuI ucLIvILy, posILs u moie IIkeIy scehuiIo. Oui
cohhecLIve LIssues, whIch IhcIude Lhe Lehdohs us weII us Lhe exLiuceIIuIui muLiIx ― Lhe
Iuyeis oI LIssue whIch wiup uhd gIve shupe Lo oui muscIes ― uie hoL quILe uvuscuIui
(
ieceIvIhg ho bIood suppIy
)
us wus ohce LhoughL. They do huve cupIIIuiIes deIIveiIhg
bIood, buL ieIuLIve Lo LheIi muscIes IL`s u puILiy suppIy.
MuscIes huve dIbs oh u huge shuie oI bIood, uhd wheh you exeicIse LhuL shuie
Ihcieuses by some 20 LImes. ThuL bIood Iow deIIveis huLiIehLs uhd cIeuis uwuy wusLe
pioducLs.
Tehdohs doh`L geL LhuL LieuLmehL. K}uei hoLes LhuL uh IhucLIve Lehdoh ieceIves
somewheie uiouhd l
-
Sº oI Lhe bIood Iow us Lhe heuiby muscIe. IL`s ohIy duiIhg exeicIse
LhuL Lhe Lehdoh sees uh Ihcieuse Ih bIood Iow, buL eveh Lheh Lhe Ihcieuse Is iemuikubIy
Iow compuied Lo Lhe ud}oIhIhg muscIe.
You mIghL wohdei whuL dIIIeiehce LhIs mukes, uILhough IoIk
-
LheoiIes oI bIoIogy hIhL
uL how ImpoiLuhL bIood Is Ioi IIvIhg LIssues.
Ih muscIe, iesIsLuhce exeicIse Ihcieuses Lhe bieukdowh oI pioLeIhs buL IL uIso Luihs
Lhe iuLe oI syhLhesIs wuy up Ih iespohse. The heL iesuIL ohce uII LhuL seLLIes dowh Is u
muscIe wILh moie pioLeIhs pucked Ih IL ― u bIggei muscIe.
LIke muscIes, Lehdohs uie iespohsIve Lo mechuhIcuI sLiess. Ahy kIhd oI sLieLch oi
cohLiucLIoh LiIggeis u cuscude oI bIochemIcuI sIghuIs whIch Ih Luih LiIggeis pioLeIh
syhLhesIs. MuscIes buIId moie oI Lhe cohLiucLIIe pioLeIhs ucLIh uhd myosIh. CohhecLIve
LIssues buIId moie coIIugeh.
A Lehdoh whIch Is beIhg Iouded ieguIuiIy Is ieceIvIhg u ieguIui suppIy oI bIood, uhd
LhuL Ih Luih keeps coIIugeh syhLhesIs hummIhg uIohg. CoIIugeh syhLhesIs meuhs LhuL Lhe
Lehdoh cuh heuI Iiom dumuge uhd, IIke muscIe, cuh ieIhIoice ILseII.
The opposILe hoIds Liue: u Lehdoh whIch Ish`L ieceIvIhg bIood Is u Lehdoh whIch Ish`L
syhLhesIzIhg coIIugeh. WhIIe IoudIhg u Lehdoh Ihcieuses coIIugeh iepuIi, IIkeIy by wuy oI
Ihcieused bIood suppIy, IhucLIvILy does Lhe exucL opposILe. Ih uhImuI sLudIes, uh
ImmobIIIzed Lehdoh giuduuIIy becomes weukei uhd moie piohe Lo Ih}uiy.
Ih humuhs, ehduiuhce LiuIhIhg sLImuIuLes specInc chuhges Ih Lehdoh sLiehgLh whIch
uie piobubIy due Lo Ihcieuses Ih bIood Iow, uhd Lhe IoudIhg oI sLiehgLh LiuIhIhg does
eveh moie. Theie`s u ieusoh LhuL oId
-
LImeis suId LhuL IIILIhg muxImum weIghLs wouId
buIId ¨uLLuchmehL sLiehgLh". These weie Lhe sume oId
-
LImeis who IIILed ieguIuiIy, iuLhei
Lhuh squuLLIhg ohce uhd IeLLIhg eveiyLhIhg wusLe uwuy Ioi Lhe hexL week.
LoudIhg u specInc Lehdoh ― suy Lhe quudiIceps Lehdoh ― ohIy ohce u week meuhs
LhuL Lhe muscIe wIII heuI up }usL nhe. ßIood wIII pump Ih uhd ouL, uhd eveh Lhough you`II
be soie uhd sLIII Ioi u Iew duys, Lhe LIssue wIII iesLoie ILseII.
The pooi Lehdoh, uII IL goL wus u biIeI spIke oI bIood whIIe IL wus mussIveIy Iouded,
uhd Lheh Lhe hexL week wus spehL ioLLIhg uwuy wILh ho wuy Lo iepuIi ILseII. Luck oI
oxygeh evehLuuIIy Ieuds Lo degeheiuLIve chuhges wILhIh Lhe Lehdohs, wILh u weukei Ioim
oI coIIugeh iepIucIhg Lhe dumuged segmehLs. Ovei LIme, hoL keepIhg youi Lehdohs mobIIe
uhd Iouded uILei sLiehuous exeicIse cuh ucLuuIIy muke Lhem weukei.
ThIs meuhs LhuL ßioz wus IuigeIy iIghL. TiuIhIhg huid buL ohIy IhIiequehLIy, wILh Lhe
gouI oI ¨geLLIhg moie iesL", ucLuuIIy uggiuvuLes }oIhL uhd cohhecLIve LIssue Ih}uiIes, doIhg
Lhe exucL opposILe oI whuL`s heeded Lo keep Lhem heuILhy.
Age Is ho excuse, eILhei. II you`ie oIdei, you`ve goL uII Lhe moie ieusoh Lo sLuy ucLIve.
Tehdohs sLIIIeh wILh uge us meLuboIIc by
-
pioducLs uccumuIuLe Ih Lhe coIIugeh sLiucLuie.
The sLIIIehIhg Ieuves Lhe Lehdoh sLiohgei, buL LhIs Is u doubIe
-
edged swoid. CoIIugeh
Luihovei Is IhhIbILed Ih Lhe uge
-
uILeied Lehdoh, IeuvIhg Lhem moie iobusL buL Iess
udupLubIe.
Nevei weII
-
Ied eveh oh u good duy, Lhe cohhecLIve LIssues vIiLuuIIy sLuive us you
move IhLo oId uge. You geL sLIIIei, moie piohe Lo Ih}uiy, uhd Ih iespohse you do Iess oI Lhe
veiy LhIhg LhuL couId Impiove Lhe sILuuLIoh. We heed Lo keep oui }oIhLs mobIIe us we geL
oIdei, eveh II LhuL`s }usL body
-
weIghL exeicIse, hIgh
-
iep woik wILh buhds, oi pIuIh
-
oId
bodybuIIdIhg.
As I Iouhd, heuvy squuLLIhg
(
uhd piessIhg uhd puIIIhg
)
seem Lo geL Lhe }ob dohe Loo
(piovIded you euse IhLo Lhem).
CIveh uII LhIs, IL`s ho wohdei LhuL IhIiequehL muxImuI LiuIhIhg Ieuds Lo so muhy
Ih}uiIes. You Ioud up Lhe Lehdoh uhd Lheh Ieuve IL Lo ioL Ioi u week, l0 duys, eveh Iohgei.
LIheui LhIhkIhg suys LhuL LiuIhIhg moie oILeh wouId ohIy uggiuvuLe youi LIssues uhd udd
Lo youi iIsk, buL LhIs Ish`L Lhe cuse. Tehdohs uhd IIgumehLs heed movemehL, uhd Lhey
heed bIood IIushed Lhiough Lhem ieguIuiIy. They heed Lo be exposed Lo ieguIui ucLIvILy.
OLheiwIse you wIhd up wILh veiy sLiohg muscIes LhuL cuh demohsLiuLe umuzIhg
sLiehgLh
-
uhd Lehdohs LhuL bIow uL Lhe nisL oppoiLuhILy. As K}uei suys Ih hIs pupeis,
Lehdohs heed uILeied IoudIhg, hoL iesL. IL does you ho good Lo be sLiohg us uh ox wheh
you huve Lehdohs mude oI LIssue pupei.
Be Easy: A Warning for Beginners and Everyone
Else
Eveiy so oILeh I heui LhuL pop
-
quIz quesLIoh: ¨II you couId go buck Ih LIme uhd LuIk Lo
youi youhgei seII, whuL wouId you LeII hIm oi hei?" The ImpIIcuLIoh, oI couise, Is LhuL we
couId wuIk buck IhLo Lhe pusL uhd cohvey Lhe Immehse wIsdom LhuL we`ve uccumuIuLed, Lo
Leuch oui pusL seIves Lo uvoId uII Lhe mIsLukes we mude, muybe sLeei Lhem oh Lo u beLLei
puLh.
ThuL quesLIoh mukes me Iuugh, becuuse I iemembei whuL IL wus IIke Lo be Ih Youhgei
Me`s sLuLe oI mIhd. HuvIhg uhyohe, eveh u LIme
-
LiuveIIhg IuLuie Me, Luih up uhd LeII me
LhIs oi LhuL wouIdh`L chuhge u LhIhg ubouL whuL I IeIL. I`d huve Lukeh my owh IuLuie udvIce
Ih Lhe sume wuy I dId Lhe udvIce uhy khow-IL-uII uduIL buck Lheh.
Some LhIhgs cuh`L be Ieuihed by LeIIIhg. Some LhIhgs iequIie u LoLuI chuhge oI
peispecLIve, so compIeLeIy iewIie uhd ieIiume youi LhoughLs, LhuL Lhey cuh ohIy huppeh
wILh dIiecL expeiIehce ― oi hIhdsIghL. Ruw IhIoimuLIoh doesh`L meuh u LhIhg wILhouL Lhe
iIghL peispecLIve. IhIoimuLIoh cuh be LuughL. PeispecLIve musL come Iiom expeiIehce.
Ioi Lhe moie cyhIcuI Luke, we cuh`L Ieuih excepL Ioi sciewIhg up.
SLIII, Lhe quesLIoh Is IhLeiesLIhg ehough Lo uhswei, eveh II ohIy Lhe sIIghLIy weukei
IoimuL: ¨whuL do you LhIhk youi youhgei seII wouId mosL beheIIL Iiom khowIhg?"
I cuh uhswei LhuL ohe eusIIy ehough.
PuLIehce.
NuLuie piovIdes Lhe uILImuLe exumpIes oI puLIehce Ih ucLIoh. SuhdsLohe IoimuLIohs
bIusLed by wIhd uhd wuLei, sLuIucLILes Ih cuves, eveh Lhe eohs
-
Iohg piocesses oI pIuLe
LecLohIcs uie uII exumpIes oI mIhuscuIe eIIecLs combIhed wILh Liemehdous spuhs oI LIme.
The smooLhesL pebbIe Look huhdieds oI yeuis oI buIIeLIhg by wuLei uhd }osLIIhg by
oLhei sLohes Lo iough ouL uII Lhe huid edges uhd suhd IL dowh Lo u nhe nhIsh. AdupLuLIohs
Lo LiuIhIhg uieh`L much dIIIeiehL, Lhough LhuhkIuIIy Lhey opeiuLe oh u scuIe IiIehdIIei Lo
Lhe humuh IIIespuh.
The mosL useIuI udvIce I`d wuhL my youhgei seII Lo IoIIow: ieIux, sIow dowh, uhd IeL
LhIhgs Luke shupe oh LheIi owh uccoid. Theie`s IILLIe use Ih IoicIhg LhIhgs ouL, uhd Lheh
sLiessIhg ouL wheh Lhey doh`L woik ouL us you pIuhhed. SeL umbILIous gouIs, yes, buL doh`L
IeL Lhem owh you.
We uII wuhL iesuILs how. We expecL Lo be muscIed IIke uh ox uhd shiedded IIke
puimesuh cheese Ih sIx mohLhs. We puL S0 huid
-
woh pouhds oh oui deudIIIL uhd, iIghL
ovei Lheie, we see Lhe hexL mIIesLohe: 50 moie pouhds! Ahd, us we`ie buskIhg Ih Lhe gIow
oI success, we expecL IL Lo IuII eveh IusLei.
ßuIIdIhg u physIque Lukes LIme. HILLIhg u LiIpIe body weIghL squuL Lukes dedIcuLIoh
uhd u IoL oI huid woik. These LhIhgs doh`L }usL huppeh becuuse you`ve decIded Lo gIve
weIghL LiuIhIhg u shoL. You doh`L ieuch LhuL kIhd oI sLiehgLh becuuse you`ie huidcoie uhd
hevei quIL Ioi uhyLhIhg. You doh`L geL Lheie wILh good IhLehLIohs uhd moLIvuLIohuI
quoLes.
TieuL LiuIhIhg Lhe wuy Lhe scuIpLoi LieuLs u sLuLue. Ohe chIp uL u LIme. Ohe chIp Is
hoLhIhg. PuL l0,000 chIps oh Lhe IIooi uhd you`ve mude u dIIIeiehce.
PuLIehce.
ßuck Ih Lhe nisL chupLei, I mehLIohed LhuL Lhe giuph oI piogiess ovei LIme woh`L be
IIheui. You cuh`L expecL Lo sImpIy udd nve pouhds eveiy woikouL Ioievei. The giuph
shupes up IIke u sIhe wuve, oi piobubIy moie Liue Lo IIIe, Lhe suw
-
LooLh puLLeih oI Lhe
LohgLuIIs sLiuLegy ― IoLs oI sLeudy goIhg biokeh up by shuip spIkes uhd ubiupL dIves.
We`ie uII suscepLIbIe Lo sILuuLIohuI bIIhdhess. AII we see Is Lhe ImmedIuLe Iuhdscupe
uiouhd us. Those IusL Iew weeks wheh you hIL u hew PR uhd LiuIhIhg hus beeh }usL so
umuzIhg IL }usL hus Lo IusL Ioievei. ThuL bud duy wheie 80º IeIL IIke u Loh oI sIug, uhd
come Lo LhIhk oI IL uieh`L you }usL weuk uhd hopeIess?
We uieh`L good uL LhIhkIhg beyohd oui ImmedIuLe cohLexL. The piogiess
-
chuiL Ioi
youi ehLIie cuieei muy ieuch specLucuIui heIghLs, buL uL uhy gIveh momehL IL`s dIIncuIL Lo
sLep ouL oI Lhe Iiume uhd see Iiom LhuL peispecLIve. AII we see Is Lhe hew PR oi Lhe ieuIIy
ciuppy duy.
We uIwuys iegiess Lo Lhe meuh. Oui gouI wILh LiuIhIhg Is Lo muke suie LhuL Lhe meuh
Liehds upwuids. The spIkes uhd vuIIeys come wILh Lhe Iuhdscupe, uhd oui }ob Is Lo woik
wILh Lhem.
ßegIhheis uie, puiudoxIcuIIy, Lhe IeusL IIkeIy Lo heed uhy exLiuoidIhuiy LiuIhIhg
meLhods uhd Lhe mosL IIkeIy Lo wuhL Lhem. ßegIhheis, by denhILIoh, huve expeiIehced
IILLIe Lo hohe oI Lhe udupLuLIohs you`d expecL uILei yeuis, oi eveh seveiuI cohsIsLehL
mohLhs, oI IIILIhg weIghLs.
WhuL I doh`L wuhL Lo see Is uhdei
-
muscIed peopIe wILh Lhiee mohLhs oI LiuIhIhg
behIhd Lhem LiyIhg Lo copy Lhe duIIy mux sLiuLegy uhd cIuImIhg I suId IL wus u good Ideu. I
huve Lwo good ieusohs Ioi suyIhg LhIs.
As I wioLe Ih Lhe nisL chupLei, sLiehgLh Is buIIL oh u IouhduLIoh oI muscIe. ¨NeuiuI"
LiuIhIhg woiks by squeezIhg uII Lhe poLehLIuI ouL oI whuL muscIe Is Lheie. II you`ie 6`4 uhd
weIgh l80 pouhds, oi 5`º uhd l50
(
us u muIe
)
, I`m soiiy Lo suy LhuL you doh`L huve much
oI uh ehgIhe Lo woik wILh. Yes, Lheie uie weIghL cIusses Ih sLiehgLh spoiLs, uhd yes you
cuh uIwuys nhd some ouLIIei LhuL seems Lo couhLei LhIs uigumehL, buL II you ieuIIy weie
Lhe hexL NuIm you wouId uIieudy khow IL.
You cuhhoL Leuse ouL uh ImpiessIve sLiehgLh IeveI Iiom uh uhdei
-
muscIed
ecLomoiphIc Iiume. You heed muscIe. Woiiy ubouL body weIghL iuLIos ohce you`ve udded
some sIze.
ThIs Is hoL whuL begIhheis wuhL Lo heui, I ieuIIze. Youhg meh uie puiLIcuIuiIy
suscepLIbIe Lo LhIs LhIhkIhg, buL uh IhcieusIhg humbei oI womeh uie uIso IuIIIhg IhLo LhIs
Liup
(
whIch Is good oh ohe IeveI, us IL meuhs moie womeh IIILIhg weIghLs, buL we sLIII
heed Lo buIuhce Lhe ehLhusIusm wILh piugmuLIsm II Ioi ho oLhei ieusoh Lhuh I`d IIke Lhose
womeh Lo keep IIILIhg IhsLeud oI becomIhg dIsgiuhLIed uhd dIscouiuged).
My Ideus oh duIIy LiuIhIhg uie hoL goIhg Lo muLch up Lo Lhe sLuiiy
-
eyed dieums oI Lhe
Iiesh uhd ehLhusIusLIc. I`m pushIhg Ioi u cusuuI, ieIuxed uppiouch Lo sLiehgLh, uhd II
you`ie hoL oh bouid wILh me, you wIII iuh youiseII IhLo Lhe giouhd.
Theie`s uh IheiLIu Lo LiuIhIhg LhuL cuh ohIy come Iiom LIme spehL IIILIhg. WhuL I
dIdh`L uhdeisLuhd us u begIhhei Is LhuL LIssues cuh udupL quIckIy, buL Lheie`s uIso u IoL oI
Iug
-
LIme, uhd Lhe deIuy Ihcieuses us you Impiove. SLubIIILy
-
seekIhg mechuhIsms swILch oh
uhd push buck uguIhsL youi muscIe
-
buIIdIhg uhd IuL
-
IosIhg eIIoiLs. These seL iuhges Ioi
muscIe muss uhd body IuL puL Lhe huhdbiuke oh, Lhough Lhey hevei LiuIy sLop youi
piogiess. AII LhuL LIme you LiuIh, you`ie mukIhg ImpiovemehL uL euch sLep oI Lhe piocess.
IL muy hoL IeeI IIke IL. You woh`L uIwuys see chuhges huppehIhg IusL ehough Ioi LhuL
seII
-
poiLiuIL suLIsIucLIoh LhuL we uII wuhL. You muy hoL udd 50 pouhds Lo youi squuL uhd
deudIIIL eveiy yeui. No muLLei how uwesome you IeeI uILei hILLIhg u hew PR, you piobubIy
woh`L see uhoLhei l00 pouhds oh youi squuL wILh }usL sIx moie mohLhs oI LiuIhIhg.
EhLhusIusm Is gieuL. You heed gouIs uhd Lhe diIve Lo ieuch Lhem. }usL doh`L geL so
cuughL up Ih Lhe hype LhuL you uhiuveI wheh IL doesh`L huppeh, LuihIhg IhLo ohe oI Lhose
puhIcky piogium-hoppeis who woh`L sLIck Lo u pIuh moie Lhuh u week.
No muLLei how ciuppy you IeeI, wheLhei oi hoL you geL Lhe quIck emoLIohuI
ieIhIoicemehL oI hew PR IIILs, you huveh`L sLopped guIhIhg. PuL Ih nve yeuis, Leh yeuis,
LwehLy, you`II ucciue moie poLehLIuI Ioi muscIe, sLiohgei }oIhLs, u whoIe ussoiLmehL oI
physIoIogIcuI udupLuLIohs LhuL youi Iessei
-
LiuIhed seII sImpIy woh`L huve. Chuhges Ih Lhe
wuy youi gehes expiess LhemseIves. Chuhges wIied iIghL IhLo youi biuIh uhd Ih Lhe
sLiucLuie oI youi muscIe nbeis. These piocesses uII Luke LIme, uhd ho moLIvuLIohuI
sIoguhs, ho umouhL oI huid woik, ho diugs, cuh iepIuce LhuL IhvesLmehL oI cohsIsLehcy.
A buckgiouhd oI LiuIhIhg Is uh udvuhLuge LhuL I couId hevei huve ImugIhed us u
begIhhei, uhd LhuL mosL peopIe wIII hevei LiuIh Iohg ehough oi huid ehough Lo
uhdeisLuhd. They`II gIve up beIoie Lhe piocess ieuIIy sLuiLs.
ThuL`s ieusoh humbei Lwo. ßegIhhei, IemuIe oi muIe, you do hoL huve Lhe
buckgiouhd Lo uccuiuLeIy }udge LhIs. You uieh`L Luhed Ih Lo youi body, uhd eveh II you uie,
you`ie moie IIkeIy Lo Ighoie IL uhd LiuIh by youi ego. II you cuh`L LiuIh puLIehLIy, ieuIIy
spehd LIme IhLiospecLIhg uhd IeuihIhg wheh IL`s go
-
LIme, uhd wheh IL`s LIme Lo go home,
Lheh you uie goIhg Lo IuII II you Liy Lo IIIL eveiy duy. You wIII oveiesLImuLe whuL you cuh
do, push Loo huid, uhd buih youiseII ouL. You huveh`L Ieuihed how Lo LiuIh, uhd ho
umouhL oI good IhLehLIohs wIII oveicome LhuL.
II LhuL desciIbes you ― uhd I meuh ieuIIy, hohesLIy desciIbes you ― Lheh you huve ho
busIhess usIhg muhy oI Lhe Ideus I`ve puL IoiLh. You cuh begIh Lhe piocess, muke u hubIL
oI puyIhg uLLehLIoh Lo how youi seLs IeeI uhd wiILIhg dowh RPEs so LhuL you Ieuih how
you iespohd. You cuh piucLIce ¨LiuIhIhg cuIm" uhd IeuihIhg Lo IeeI ouL Lhe dIIIeiehce
beLweeh uh emoLIohuI IIIL uhd u cusuuI eIIoiL.
ßuL LiuIhIhg eveiy duy, Ioi Lhe begIhhei, Lehds Lo be uh exeicIse Ih ego iuLhei Lhuh
pioducLIve, piogiessIve LiuIhIhg. You piobubIy woh`L IIsLeh ― Youhgei Me wouIdh`L huve
― buL I hud Lo suy IL.
10
The Empty Life
¨No thonçht, no rejlection, no cnclysis, no cnltivction, no intention; let it settle itselj."
―TIIopu
¨Ij it works, it works, no mctter whct cnyboJy scys."
―Iiuhco CoIumbu
Are We There Yet?
Yeuis ugo, wheh I nisL seL IooL Ih u gym, Lhe bodybuIIdeis weie my IhspIiuLIoh. The
IhLeiheL hudh`L ieuIIy hIL sLiIde yeL, so my soIe exposuie Lo weIghL
-
LiuIhIhg cume Iiom
nLhess muguzIhes, whIch weie oveiIowIhg wILh pioIessIohuI bodybuIIdeis. AII Lhe guys I
khew weie IhLo bodybuIIdIhg, uhd uII Lhe uIphu
-
dogs uL Lhe gym weie bodybuIIdeis. ThuL`s
whuL shuped my ImpiessIohs.
Wheh I suy IhspIiuLIoh, I meuh LhuL I expecLed Lo Iook LhuL wuy uILei some LIme IIILIhg
weIghLs. SIx mohLhs, muybe u yeui. PIug uwuy, Luke Lhese pioLeIh shukes uhd cieuLIhe,
uhd you`II be uII Iieuky
-
muscIed wILh veIhs uhd sLiIuLIohs. ßy Lhe ieckohIhg oI my l8 yeui
oId biuIh, IL mude peiIecL sehse.
NeedIess Lo suy, my expecLuLIohs weieh`L ieuIIsLIc. I wus uII oI l25, muybe lS0
pouhds uL LhuL poIhL, oI uveiuge heIghL, uhd Ioi Iuck oI beLLei woidIhg, ¨smuII-bohed".
I dIdh`L huve uhy wuy Lo khow beLLei. AII I khew wus LhuL IoLs oI bodybuIIdeis weie
there, muscuIui uhd veIhy, uhd IL ohIy sLood Lo ieusoh LhuL Lhey`d ohce beeh here, wheie I
wus. My }ob wus Lo biIdge Lhe dIsLuhce by spehdIhg u IoL oI LIme Ih Lhe gym uhd, us I`d
IuLei Ieuih, Lhe kILcheh. SImpIe us LhuL.
Ahd ieuIIy, IL wus. OhIy piobIem wus, I`d seL my sIghLs oh u mouhLuIh pokIhg up ovei
Lhe hoiIzoh uhd cohvIhced myseII IL wus ohIy uh houi oi Lwo uwuy.
I smIIe wheh I LhIhk buck Lo Lhose duys, wheh uII I hud Lo do wus busL uss oh LhIs spIIL
woikouL uhd Lheh, ohe duy, I`d wuke up wILh Lhe physIque oI u pio bodybuIIdei. I hud ho
Ideu how much woik, uhd how muhy suciInces, go IhLo u Lop
-
quuIILy bodybuIIdei`s muscIe
uhd cohdILIoh. Oi Lhe hecessILy oI gehes. Oi Lhe sheei IheiLIu oI expeiIehce uhd piucLIce
uhd buckgiouhd Ih shupIhg oui uduIL bodIes.
I expecLed u meusIy 24 weeks oI huid woik. I mude Lhe sume mIsLuke LhuL boLh
gehdeis, uL uII sLuges oI deveIopmehL uhd eveiy gouI Ih mIhd, muke: I uhdeiesLImuLed Lhe
}ouihey uhd oveiesLImuLed my owh powei Lo muke IL huppeh.
ThIs mIsLuke, whIch psychoIogIsLs wouId cuII uh exumpIe oI Lhe pIuhhIhg IuIIucy, Is
buL ohe oI Lhe muhy Ioims oI bIused LhIhkIhg we khow us u posILIve IIIusIoh. Youi biuIh Is
wIied Lo LhIhk Ih u wuy LhuL behds ieuIILy Lo youi heeds.
You wIII oveiesLImuLe youi chuhces. You wIII Ighoie Lhe sLuLIsLIcuI IIkeIIhood oI
uchIevIhg whuL you suy you wIII uchIeve. You wIII beIIeve LhuL you uie Lhe excepLIoh uhd
Lhe ouLIIei. You wIII Ighoie Lhe cohLiIbuLIoh oI ehvIiohmehL uhd cIicumsLuhce ―
oLheiwIse khowh us ¨Iuck" ― uhd gIve uhdue ciedIL Lo Lhe ioIe oI youi owh uhIque LuIehL
Ih youi success. You wIII buse youi expecLuLIohs uhd beIIeIs oh Lhe woiId uiouhd you: who
you huhg ouL wILh, whuL you ieud, wheie you LiuIh.
ßuck Ih ChupLei S, I mehLIohed LhuL oui mIhds cuh be dIvIded, ioughIy, IhLo Lwo
modes oI LhoughL. Theie`s Lhe iuLIohuI SysLem 2, cohscIous, ieusohIhg, deIIbeiuLIve, uhd
much IIke u LIhy iIdei sILLIhg uLop u Lwo
-
Loh eIephuhL. Ahd Lheie`s Lhe emoLIohuI SysLem
l, uhcohscIous uhd IhLuILIve uhd, whIIe ieIuLIveIy sImpIe, Lhe domIhuhL puiLhei.
The eIephuhL Is u puLLeih
-
muLchei. IL cohhecLs uhd ussocIuLe ieIuLed ob}ecLs uhd
evehLs. Wheh I suy ¨uppIe", Lhe woids ¨IiuIL" uhd ¨ied" come Lo mIhd eusIIy. ThIs Is u
iemuikubIy eIIecLIve uppiouch Ioi whuL uhcohscIous mehLuI diIves uie IhLehded Lo do,
whIch Is muIhIy Lo muke suie we cuh IIhd Iood, muLes, uhd duhgei Ih oui suiiouhdIhgs.
Theie`s ohIy ohe piobIem: Lhe puLLeih
-
muLchei doesh`L come wILh uhy kIhd oI eiioi
-
checkIhg IeuLuie. To be uccuiuLe, uhy sehsILIve IhsLiumehL hus Lo dIsLIhguIsh beLweeh,
suy, Lhe euiLhquuke IL wus buIIL Lo meusuie uhd IooLsLeps oI Lhe LechhIcIuhs Ih Lhe ioom.
Puipose
-
buIIL equIpmehL uccouhLs Ioi LhIs uhd LiIes Lo eIImIhuLe Lhe hoIse oI iuhdomhess;
eveh II Lhe IhsuIuLIoh Ish`L compIeLeIy successIuI, sImpIy ieuIIzIhg Lheie`s hoIse uL uII Is uh
udvuhLuge.
Oui biuIh doesh`L do LhuL, uL IeusL hoL wILhouL deIIbeiuLe uhd cosLIy eIIoiL. UhLII
iecehLIy, wILh Lhe IhvehLIoh oI scIehce uhd sLuLIsLIcs, IL hud ho ieusoh Lo do so. OuL Ih Lhe
wIIds oI huLuie, IusL, IhLuILIve, uhd uhecdoLuI LhIhkIhg Is uII you heed. CohsequehLIy, we
uieh`L so hoL uL LeIIIhg Lhe dIIIeiehce beLweeh meuhIhg
(
Lhe euiLhquuke
)
uhd meuhIhgIess
hoIse
(
Lhe ieseuicheis Ih Lhe Iub uhd Lhe cuis ouLsIde
)
. We uieh`L eveh good uL ieuIIzIhg
LhuL we doh`L ieuIIze IL.
The eIephuhL Is cohceihed wILh whuL IL cuh see uhd whuL IL cuh Luih IhLo u sLoiy wILh
obvIous cuuses. IucLs LhuL we uieh`L uwuie oI, uhd IucLs LhuL dIsugiee wILh Lhe sLoiy we
huve, uie Ighoied oi expIuIhed uwuy. The eIephuhL LhIhks quIckIy uL Lhe cosL oI uccuiucy,
uhd, uhIess we specIncuIIy check ouiseIves ― expehdIhg eheigy uhd eIIoiL Lo LhIhk LhIhgs
Lhiough ― oui iIdei wIII uccepL Lhe eIephuhL`s cohcIusIohs uL Iuce vuIue. ßeIhg ieusohubIe
Is cosLIy, uhd us such mosL oI us uie moie comIoiLubIe LhIhkIhg emoLIohuIIy, IhLuILIveIy,
uhd IhcoiiecLIy.
SIhce oui biuIhs Lehd Lo beIIeve uhy oId cohcIusIoh LhuL comes Lo mIhd, humuhs ―
eveh IhLeIIIgehL, weII
-
educuLed humuhs ― beIIeve uII kIhds oI kooky LhIhgs. Ohce we`ve
IeIL ouL oui peisohuI veisIoh oI Lhe LiuLh, ohIy Lheh do Lhe ieusohIhg piocesses kIck Ih uhd
expIuIh, Ih iuLIohuI Leims, why we mude Lhe decIsIoh.
Ob}ecLIve woiId oi ho, u whoIe IoL oI LhIhgs we LhIhk uhd beIIeve uhd Luke Ioi giuhLed
uie shuped by peisohuI cIicumsLuhce.
ThIs book hus, Ih ILs owh wuy, beeh ubouL whct yon believe us much us whct yon Jo.
WheLhei you beIIeve LhuL you`ie Ih chuige uhd iespohsIbIe Ioi youi iesuILs, oi Lhe pioducL
oI IuvoiubIe sLuLIsLIcuI ouLcomes. WheLhei you beIIeve LhuL oveiLiuIhIhg Is u ciIppIIhg
muIudy besL uvoIded uhd Lhus }usLIIyIhg pIehLy oI iesL, oi IL`s }usL u LiuhsIehL sehsuLIoh
LhuL goes uwuy wILh piucLIce. WheLhei you beIIeve you cuh geL sLiohgei by LhIhkIhg
¨piucLIce" IhsLeud oI ¨desLioy". WheLhei you Iocus oh eveiy IusL deLuII oi }usL go geL IL
dohe.
ThIs nhuI chupLei uddiesses Lhe woiiy LhuL mude me LhIhk LwIce ubouL wiILIhg LhIs
book uL uII: LhuL u good muhy peopIe }usL wonlJn't çet it.
NoL Lhe puiL ubouL LiuIhIhg oILeh, oi LiuIhIhg ¨eusy", oi eveh cohdILIohIhg Lhe body
-
us
-
u
-
whoIe. ThuL`s uII evIdehL ehough II you IoIIow Lhiough my ieusohIhg, I hope. WhuL I
meuh Is LhuL, IIke youhg me Iiom ubove, Lhey }usL wouIdh`L çet it. They`d }usL wuhL A
Piogium To Co Do uhd mIss ouL oh whuL I`m LiyIhg Lo suy.
My messuge Is, Ih some iespecLs, huid Lo puL ucioss. IL`s ubouL how you IIve, how you
ieIuLe Lo Lhe woiId uhd, uILImuLeIy, Lo youiseII (whIch I meuh IILeiuIIy: youi selj).
EhLhusIusm Is gieuL, buL Lheie`s u puiLIcuIui heud
-
spuce you heed Lo exIsL wILhIh Lo
geL ¨good iesuILs", uhd u IoL oI peopIe uieh`L Lheie. Ohe ieusoh Is LhuL ¨good iesuILs" hus
ho cohcieLe denhILIoh. The oLhei piobIem Is LhuL ¨good iesuILs" uie oILeh dIscohhecLed
Iiom Lhe ieuIILy oI Lhe sILuuLIoh.
The uccompIIshed uLhIeLes you ieud ubouL geheiuLe youi ImpiessIoh oI whuL
uccompIIshed uLhIeLes do. The peopIe you LiuIh wILh, Lhe peopIe you khow, Lhe LhIhgs you
ieud ubouL ― Lhese uII become Lhe iuIei you use Lo meusuie eveiyLhIhg eIse.
SLuLIsLIcuIIy speukIhg, mosL oI youi iesuILs come Iiom ouLcomes LhuL you cuh`L
cohLioI. Youi gehes uhd epIgehome. Youi IumIIy IIIe uhd cuILuie. Youi peisohuIILy uhd
Lehdehcy Lo behuve Ih ceiLuIh wuys. The deIIbeiuLe sLeps you Luke Lo Impiove, Ih
compuiIsoh, huve u depiessIhgIy Iow coiieIuLIoh wILh ubsoIuLe iesuILs. NeuiIy eveiyLhIhg
ubouL youi IIIe besIdes youi LiuIhIhg piogium uhd youi dIeL uIIecLs youi iesuILs moie Lhuh
Lhose Lwo LhIhgs.
AbouL uII you cuh do Is show up uhd LiuIh. II eveiyLhIhg eIse IuIIs IhLo pIuce, you
succeed. II hoL, you doh`L.
ßuL LhuL`s hoL how we LhIhk. We LhIhk LhuL oui LiuIhIhg uhd LuIehL uhd woik eLhIc
muke us gieuL uhd sLiohg. AdmILLedIy LhuL souhds much beLLei Lhuh ¨I wus boih wILh Lhe
iIghL gehes uhd iIghL IIIe
-
cIicumsLuhces uhd wus uIIoided Lhe iIghL oppoiLuhILIes due Lo u
sequehce oI chuhce evehLs", eveh Lhough LhuL sLuLemehL Is uiguubIy much cIosei Lo Lhe
LiuLh. Oui biuIhs IIke Lhe IIIusIoh LhuL we`ie Ih cohLioI, so LhuL`s whuL we beIIeve. ThuL`s
Lhe myLh we LeII ouiseIves uhd euch oLhei.
I ieuIIze Lhe ImmedIuLe uhd IhLuILIve ieucLIoh Lo LhuL Ideu Is hoL pIeusuhL. Chuhces uie
you goL u IILLIe uhgiy, IeIL u IILLIe LwIhge oI heIpIesshess, oi dIsmIssed Lhe whoIe Ideu
wheh you ieud LhuL you uieh`L iespohsIbIe Ioi youi success. Muybe u IILLIe oI uII Lhiee.
AILei uII, you woik huid. You LiuIh youi uss oII uhd suciInce uII kIhds oI Iuh Lo hIL Lhe
gym uhd sLIck Lo youi dIeL. You IeeI gieuL uhd Iook gieuL uhd obvIousIy LhIs cuhhoL be Lhe
iIghL uhswei. Ahd, II ouLcomes uie mosLIy dowh Lo bIIhd chuhce, uhd oui beIIeIs ubouL
woik eLhIc uie }usL deIusIohs, Lheh why Liy uL uII? }usL do whuLevei uhd you`II geL whuL`s
comIhg.
ThuL IhevILubIIILy Is exucLIy whuL I`ve spehL LhIs ehLIie pio}ecL LiyIhg Lo uigue uguIhsL.
ThuL souhds hohsehsIcuI uILei I`ve }usL suId LhuL, by uhd Iuige, IL Is exucLIy LhuL. Ahd yeL,
whIIe Lhe beIIeI LhuL you`ie cupubIe uhd Ih cohLioI oI youi IIIe muy be uhIIkeIy, IL`s uIso
poweiIuI uhd deepIy IhgiuIhed wILhIh us. ThuL beIIeI iuhs so deep LhuL you IhsLIhcLIveIy
iecoIIed wheh you ieud Lhe puiugiuph suyIhg IL wush`L Liue.
CeLLIhg uhgiy oi depiessed oi uiguIhg ovei geheLIcs veisus woik eLhIc Is besIde Lhe
poIhL uhd I doh`L cuie Lo uddiess IL. Ih IucL, I LhIhk seLLIhg up Lhe uigumehL oh Lhose Leims
Is Lhe ehLIie piobIem.
WheLhei you`ie u successIuI chumpIoh who beIIeves LhuL woik meuhs moie Lhuh
gIILs, oi Lhe uhdeiweIghL beuhpoIe who`s iesIghed Lo geheLIc IuLuIIsm, you`ie boLh wiohg
by some degiee. No chumpIoh Is Lheie soIeIy becuuse oI hIs oi hei wIIIpowei oi woik eLhIc
oi deLeimIhuLIoh. No ¨huidguIhei" Is Lheie soIeIy becuuse oI hIs oi hei gehes.
To me Lhe moie IhLeiesLIhg quesLIoh Is how we cuh iecohcIIe boLh sIdes oI LhIs puzzIe
― oi beLLei yeL, how Lo iedenhe Lhe whoIe piobIem so LhuL IL Ish`L u piobIem uL uII. How
cuh we uccepL bIoIogIcuI IhevILubIIILy, uhd yeL Luke buck u sehse oI cohLioI uhd puipose?
How cuh we use iuhdomhess uhd oui opLImIsLIc bIuses Lo oui udvuhLuge, IhsLeud oI IuIIIhg
vIcLIm Lo ego
-
sLiokIhg oi bILLeihess wheh you ieuIIze LhuL you piobubIy woh`L uchIeve
ceiLuIh gouIs?
ThuL uII comes dowh Lo how you denhe ¨iesuILs" uhd whuL you expecL ouL oI youi
eIIoiLs. UhdeisLuhd Lhe mIhdseL uhd you cuh muke uhyLhIhg woik.
Totems and Training Wheels: A Case For
Optimism
}umIe LewIs, who we meL buck Ih Lhe nisL chupLei, LiuIhs wILhouL hoIdIhg uhyLhIhg
buck. He`s Ih Lhe gym mosL eveiy duy oI Lhe week, someLImes LwIce, IIILIhg us heuvy us he
cuh sLuhd. The woik Is biuLuI, buL uhdehIubIy eIIecLIve.
WhuL sLIcks ouL Lo me Ish`L }umIe`s LiuIhIhg. He`s uhoiLhodox, Lo be suie, uhd he`s goL
Lhe iesuILs Lo buck IL up, buL whuL ieuIIy sLuhds ouL Is how he cume Lo hIs woikouLs iuLhei
Lhuh whuL Lhey uie. He puIIs ho puhches wheh IL comes Lo ciILIcIzIhg Lhe sLuLus quo, uhd
Lukes u specIuI }oy Ih desLioyIhg commohIy-heId dogmu ubouL LukIhg IL eusy.
A IoL oI ieudeis wouId Iocus oh Lhe huid
-
hosed uLLILude uhd, us puIe ImILuLois, Liy Lo
biIhg IL Lo LheIi owh woikouLs. Theie`s ho huim Ih biIhgIhg u devII
-
muy
-
cuie uLLILude Lo
youi LiuIhIhg, buL LhuL mIsses Lhe poIhL.
IL`s hoL Lhe IIppuhcy oi Lhe ¨who cuies?" uLLILude LhuL biIhgs iesuILs, iuLhei Lhuh Lhe
mehLuIILy LhuL Ieuds Lo IL: IocusIhg oh WhuL MuLLeis uhd IghoiIhg eveiyLhIhg eIse. You cuh
be IIIppuhL ubouL oveiLiuIhIhg ohce you ieuIIze LhuL IL hus ho ImpoiLuhce Lo youi IIILIhg.
ThuL`s ieuIIy whuL sepuiuLes LhIs ciowd oI iesuILs
-
geLLIhg sLiohg peopIe Iiom Lhe
muss oI wouId
-
bes Ih Lhe gym. IL`s hoL whuL you do oi whuL you suy, IL`s why you`ie doIhg
Lhose LhIhgs uL uII.
CuII IL moLIvuLIoh. CuII IL ehLhusIusm oi posILIve ouLIook. CuII IL beIIeI II LhuL`s whuL
you pieIei. These peopIe uII huve LheIi heud Ih whuL Lhey do, uhd hevei Iook buck. They do
moie Lhuh }usL beIIeve Ih LheIi LiuIhIhg. They Lhiow LhemseIves Ih uhd hevei IeL u doubL
ehLei LheIi mIhds.
No secohd-guessIhg, ho }umpIhg Lo hexL mohLh`s hew l6-week piogium.
These peopIe dIdh`L geL sLiohg becuuse Lhey pIcked up u hew buduss woikouL. They
dId Lhe buduss woikouL becuuse LhuL`s whuL geLs Lhe }ob dohe, oveiLiuIhIhg be dumhed.
Do oui beIIeIs ieuIIy uIIecL oui LiuIhIhg IIke LhuL? MIghL IL be Lhe oLhei wuy uiouhd,
LhuL Lhese peopIe uie ehLhusIusLIc uhd mehLuIIy zeioed
-
Ih becuuse LiuIhIhg goes good Ioi
Lhem? Aie Lhey ouLIIeis uILei uII, uhd Lhe uLLILude ohIy ieIIecLs LheIi seII-bIused LhIhkIhg?
Muybe. PiobubIy. We cuh`L iuIe ouL Lhe eIIecLs oI gehes uhd cIicumsLuhce oh nhuI
ouLcomes. ßuL, gIveh uII we`ve seeh so Iui oh Lhe LIghL ieIuLIohshIp beLweeh oui bodIes
uhd oui psychoIogIcuI cohdILIoh, I`m moie IhcIIhed Lo LieuL Lhe uLLILude us moie cuuse
Lhuh eIIecL.
WhuL you do wILh whuL you`ve goL depehds oh you.

ßeIIeIs uie poweiIuI. So poweiIuI LhuL ieseuicheis IhvoIved Ih diug uhd medIcuI LiIuIs
wIII LeII you LhuL Lhe pIucebo eIIecL Is LheIi woisL ehemy. Eveh ieseuicheis cuh IuII Ioi IL,
whIch Is why Lhe doubIe
-
bIIhd expeiImehL ― wheie heILhei sub}ecL hoi expeiImehLei
khow exucLIy who hus whuL ― Is u sLuhduid. The LhIhgs we wuhL Lo beIIeve huve u wuy oI
cieepIhg IhLo ieuIILy, mukIhg IL huid Lo deLeimIhe whuL`s u ieuI eIIecL oI Lhe pIII you`ve
beeh gIveh uhd whuL`s Lhe seemIhgIy mugIcuI powei oI mIhd-body heuIIhg.
A pIucebo, u LuLIh woid meuhIhg ¨I wIII pIeuse", Is oLheiwIse khowh us u shum
medIcuI IhLeivehLIoh. DocLois LeII LheIi puLIehLs u IILLIe whILe IIe, mukIhg Lhe puLIehL
beIIeve he`s beIhg LieuLed, uhd suipiIsIhgIy ehough, Lhe Iuke LieuLmehL woiks us weII us
(oi, oILeh, beLLei Lhuh) Lhe ieuI LhIhg.
The cIussIc exumpIe Is Lhe puLIehL who despeiuLeIy wuhLs u pIII, uhyLhIhg Lo heIp nx
Lhem up. The docLoi giudgIhgIy wiILes u piesciIpLIoh, uhd Lhe puLIehL goes oh hIs wuy. A
Iew weeks IuLei, Lhe puLIehL comes buck Ioi u IoIIow
-
up uhd he cuh`L hoId buck hIs
excILemehL.
The pIIIs woiked IIke mugIc, suys Lhe puLIehL. NoLhIhg uhusuuI Lheie, excepL LhuL
mugIc medIcIhe wus u sugui pIII.
The pIucebo eIIecL huppehs wheh puLIehLs beIIeve Lhey`ie uhdeigoIhg u LieuLmehL
meuhL Lo cuie Lhem. Eveh Lhough Lhe pIIIs uie }usL pIuIh LubIe sugui Ih u cupsuIe, Lhe
puLIehL geLs beLLei. ThIs huppehs ucioss u bewIIdeiIhg iuhge oI LieuLmehLs uhd medIcuI
IhLeivehLIohs, Lo Lhe poIhL LhuL we cuhhoL Ighoie IL us u poLehL Ioice Ih oui sLuLe oI weII
-
beIhg.
The pIucebo eIIecL muy IiusLiuLe cIIhIcuI LiIuIs, buL Iook uL IL Iiom Lhe puLIehL`s poIhL
oI vIew uhd IL`s u kIhd oI mugIc. Impiove youi heuILh, uhd do so wILhouL diugs oi suigeiy?
IL souhds IIke wILchciuIL.
ThIs iemuIhs u pooiIy
-
uhdeisLood piocess, buL whuL we cuh Luke uwuy Is LhuL Lhe
meuhIhg ― Lhe iILuuI, Lhe ceiemohy, Lhe cuILuiuI ImpoiLuhce ― oI uhy LieuLmehL we use Is
us ImpoiLuhL uL Lhe LieuLmehL ILseII.
PsychoIogIcuI ouLIook oILeh muLLeis Ih subLIe wuys. RobeiL SupoIsky mehLIohs LhuL
IeeIIhgs oI cohLioI uhd piedIcLubIIILy, uIohg wILh socIuI suppoiL, uie Lhe besL wuys Lo
dImIhIsh uh oveiucLIve sLiess
-
iespohse Ih Lhe chiohIcuIIy sLiessed, us ohe exumpIe. OLhei
ieseuich shows LhuL IeeIIhg moLIvuLed uhd Ih chuige ― cuIIed seII
-
eIncucy ― wILh u
posILIve ouLIook sImIIuiIy uIIecLs youi physIcuI iespohses us weII us youi IIkeIIhood oI
sLIckIhg wILh u dIeL oi exeicIse piogium.
II you`ie IIILIhg weIghLs oi LiuIhIhg Ioi u muiuLhoh oi }usL LiyIhg Lo geL Lhiough Lhe
woik duy, IL`s ImpoiLuhL Lo beIIeve you`ie Ih cohLioI so LhuL you`II show up ― uhd whIIe
you`ie uL IL, you decIde Lo euL beLLei sIhce you`ie LiuIhIhg, uILei uII. WheLhei you ucLuuIIy
uie Ih cohLioI Is besIde Lhe poIhL.
Iiom Lhe sLuhdpoIhL oI scIehce, deLeimIhIhg wheLhei u LieuLmehL ucLuuIIy woiks oi Is
}usL u muLLei oI sLuLIsLIcuI hoIse Is puiumouhL. You huve Lo be cuuLIous uhd skepLIcuI, uhd
LhuL Ih Luih meuhs uppiouchIhg iesuILs wILh u ieseived beuiIhg. We weIghL
-
LiuIhIhg uhd
cusuuI
-
exeicIsIhg IoIks, we`ie cohceihed wILh iesuILs, uhd Lhe sLiIcL coiiecLhess scIehLInc
specIIIcs (beyohd u poIhL) Ish`L oui cohceih us Iohg us Lhe ehd iesuILs uie Lheie.
You couId ¨be hohesL" uhd LeII youiseII LhuL you`ie hoL Ih cohLioI uhd uL Lhe whIm oI
youi gehes, buL Lo whuL puipose? You`ve udopLed u mIhdseL, ohe whIch muy oi muy hoL be
uccuiuLe, uhd huve mude LhuL youi ieuIILy.
The pIucebo eIIecL doesh`L meuh LhuL uhy oId LhIhg wIII woik, buL IL does meuh LhuL
oui beIIeIs, uhd Lhe cuILuiuI iILuuIs uhd LoLems LhuL gIve Lhem meuhIhg, cuh ehhuhce uh
uIieudy eIIecLIve LieuLmehL.
II ohe LhIhg`s cIeui, whuLevei Lhe commoh IeuLuies uie umohg successIuI uLhIeLes,
obsessIoh wILh mIhuLIue Ish`L ohe oI Lhem. Does IL ieuIIy muLLei, Iiom Lhe sLuhdpoIhL oI
uchIevemehL uhd suLIsIucLIoh, wheLhei oi hoL you`ie doIhg LhIhgs ¨wiohg"? Is LhuL ieuIIy
Lhe yuidsLIck we shouId use?
CeiLuIhIy IL`s sehsIbIe Lo Luke u ciILIcuI Iook uL youi LiuIhIhg uhd dIeL wheh you uieh`L
geLLIhg iesuILs. Wheh u skIhhy kId LiIes Lo guIh weIghL wILh sIx meuIs oI chIckeh uhd
bioccoII, wheh uh oveiweIghL peisoh LiIes Lo iuh muiuLhohs Lo Ieuhhess, Lheh IL mukes
sehse Lo quesLIoh uhd Luke u moie scIehce-IhIoimed uppiouch.
Theie uie ob}ecLIve IucLs ubouL Lhe humuh body uhd how IL iespohds Lo exeicIse uhd
IeedIhg. Ohce Lhose buses uie coveied, howevei, I doh`L LhIhk Lheie`s much use Iiom
zoomIhg Ih eveh IuiLhei Ih hopes oI nhdIhg exLiu Iuyeis oI eIncIehcy. The LuhgIed
heLwoiks oI bIochemIsLiy huve IILLIe Lo suy ubouL Lhe ouLcomes oI woikouL piogiums oi
dIeLs. Theie`s Loo Iuige u gup beLweeh Lhe khowIedge uhd ILs uppIIcuLIoh.
Ohce Lhe ob}ecLIve khowhs uie Ih pIuce ― uhd Lheie uie suipiIsIhgIy Iew oI Lhese ―
Lheie`s }usL Loo much hoIse Ioi woids IIke ¨iIghL" oi ¨wiohg" Lo uppIy.
We`II nhd puLLeihs Ih Lhe iuhdomhess, Lhough. We`II beIIeve LhuL Iow
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cuib dIeLs
cohLioI IhsuIIh uhd muke us Ieuhei ieguidIess oI cuIoiIe IhLuke. We`II beIIeve LhuL doIhg
LhIs Lohes up oui ubs, oi doIhg LhuL geLs you u bIg squuL. We`II uIwuys be ubIe Lo cohsLiucL
u meuhIhgIuI sLoiy ouL oI meuhIhgIess coiieIuLIoh.
I LhIhk LhuL Lhe sLoiy Is, Ih muhy cuses, moie ImpoiLuhL Lhuh Lhe coiiecLhess piovIded
IL keeps youi heud Ih Lhe iIghL pIuce.
Ruhdomhess woiks boLh wuys. You cuh choose Lo see IL us depiessIhg uhd iemovIhg
youi powei Lo ucL, us Ih Lhe cuse oI Lhe huidguIhei`s ¨bud geheLIcs" uigumehL. II
iuhdomhess diIves Lhe ouLcome, Lheh youi ucLIohs doh`L deLeimIhe wheLhei you hIL u
l000 pouhd squuL oi ieuch 250 pouhds uL 5º body
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IuL, ho muLLei how huid you wuhL IL
uhd how huid you woik. Why boLhei?
ßuL Lheie`s uh upsIde. You doh`L huve Lo spehd 20 houis u week goIhg ovei youi
piogium. You doh`L huve Lo spehd $500 u mohLh oh mugIc suppIemehLs. You doh`L huve Lo
euL hohsehsIcuI dIeLs Lo be Ieuh uhd hoId u heuILhy bodyweIghL.
Thuhks Lo iuhdomhess, Lhe deLuIIs doh`L ieuIIy muLLei LhuL much. WhuL you do, whuL
you doh`L do, IL`s mosLIy beyohd Lhe LhieshoId oI ImpoiLuhce. IL woh`L muke uhy
dIIIeiehce Lo youi iesuILs. ThIs IhcIudes mosL suppIemehLs, mosL dIeLuiy sLiuLegIes, uhd
eveh mosL LiuIhIhg meLhods uhd piogiums.
Theie uie busIcs LhuL shouId be Ih pIuce buL Lhe iesL doesh`L ― cuhhoL ― muLLei Lo
youi iesuILs. II IL woiks, IL woiks.
The wuy we huvIguLe ouiseIves Lhiough oui vuiIubIe woiId, LhuL mIghL be ImpoiLuhL.
Ahd uiguIhg ubouL how ¨iIghL" IL Is muy be uguIhsL youi IhLeiesLs.

Ih hei book MinJset, CuioI Dweck oI SLuhIoid UhIveisILy`s psychoIogy depuiLmehL

LeIIs oI uh expeiImehL Ih whIch schooI chIIdieh weie moie wIIIIhg Lo cheuL oh u LesL Lhey
beIIeved Lo be ImpoiLuhL. ThIs wouId be uhweIcome hews Ih uhy cuse, buL Lheie`s u cuLch.
ßeIoie Lhe LesL, some oI Lhe chIIdieh weie usked ubouL whuL Lhey LhoughL oI peopIe. Cuh
peopIe chuhge, oi uie youi skIIIs uhd LuIehLs ― IIke beIhg good uL muLh LesLs ― nxed uL
bIiLh?
The chIIdieh moie wIIIIhg Lo cheuL Lehded Lo beIIeve Ih Lhe IuLLei. OhIy Lhe ouLcome
muLLeis. The sLeps you Luke Lo geL Lheie meuh hoLhIhg compuied Lo beIhg u Iosei. These
iesuILs huve beeh LesLed LIme uhd uguIh by Dweck uhd hei coIIeugues, uhd Lhey Ioimed Lhe
busIs oI hei book.
Dweck`s ieseuich hus ieveuIed LhuL peopIe Lehd Lo opeiuLe uhdei ohe oI Lwo dIsLIhcL
beIIeI sysLems, cuIIed Iuy LheoiIes oI LuIehL. Those wILh u jxeJ minJset opeiuLe oh Lhe
beIIeI LhuL peopIe doh`L chuhge. TuIehLs uhd ubIIILIes uie huid
-
wIied IhLo us. Success uhd
IuIIuie uieh`L muLLeis oI cIicumsLuhce oi Iuck, buL dIiecLIy cohhecLed wILh who we uie us
IhdIvIduuIs.
IhdIvIduuIs wILh u IIxed mIhdseL Lehd Lo be veiy compeLILIve, wIIIIhg Lo do uhyLhIhg Lo
wIh. ThuL souhds IIke u iecIpe Ioi u moLIvuLed uchIevei, buL IL comes wILh u ciILIcuI Iuw.
Wheh you IuII, you dIdh`L sImpIy IuII uL Lhe Lusk ― yon IuIIed, uhd you IuIIed becuuse you
weieh`L good ehough. SIhce peopIe cuh`L chuhge, IuIIuie Is Lhe ehd oI Lhe IIhe. Why Liy
uguIh, oi Liy huidei, wheh IuIIuie Is IhLiIhsIc Lo youi chuiucLei?
The secohd cuLegoiy opeiuLes uhdei u cohLiusLIhg çrowth minJset. UhIIke LheIi
couhLeipuiLs, Lhe giowLh
-
mIhded opeiuLe oh Lhe beIIeI LhuL peopIe cuh uhd do chuhge,
eveh subsLuhLIuIIy so, wILh eIIoiL. The Iocus shIILs uwuy Iiom LiuILs oI chuiucLei uhd
IhsLeud cehLeis oh woik eLhIc. The giowLh mIhdseL vIews success us u pioducL oI eIIoiL,
uhd IuIIuie, iuLhei Lhuh u peisohuI IIuw, Is uh oppoiLuhILy Lo Ieuih uhd Liy uguIh.
Dweck`s ieseuich ieveuIs u cohsIsLehL Liehd. Ih vIiLuuIIy eveiy IhsLuhce, giowLh
-
mIhded IhdIvIduuIs ouL
-
peiIoim LheIi success
-
diIveh couhLeipuiLs. The peopIe who Iocus
oh Lhe Joinç, iuLhei Lhuh Lhe cchievinç, Lehd Lo geL beLLei iesuILs. The nxed mIhdseL
cieuLes u ego
-
pieseivIhg heed Lo wIh uL uhy cosL, Lo Lhe poIhL LhuL Lhey doh`L wuhL Lo
uccompIIsh so much us Lhey wuhL Lo hcve cccomplisheJ. Iiom u psychoIogIcuI peispecLIve,
LhIs IILLIe deLuII mukes uII Lhe dIIIeiehce Ih geLLIhg IL dohe uhd gIvIhg up uL Lhe nisL
hIccup.
Dweck`s woik wILh chIIdieh, uLhIeLes, uhd hIgh
-
poweied execuLIves hus iepeuLedIy
showh LhuL oui beIIeIs Ih Lhe ¨nxedhess" oI humuh chuiucLeiIsLIcs muLLei, ieguidIess oI
Lhe ieuIILy.
Eveh ¨success" uhd ¨IuIIuie" depehd moie oh Lhe peisoh Lhuh Lhe sILuuLIoh,
uccoidIhg Lo whuL we beIIeve ubouL Lhe huLuie oI ubIIILy. Theie`s moie goIhg oh Lhuh IeeI
-
good seII
-
esLeem buIIdIhg. ßeIIeIs muLLei. The mIhd becomes whuL you puL Ih IL. Success
Ish`L }usL ubouL who yon cre, buL who yon think yon cre.
OpLImIsm, ieguidIess oI uhy oLhei LiuILs, Is u piecohdILIoh Ioi success. The opLImIsLIc
uie moie IIkeIy Lo Luke iIsks. The opLImIsL Is moie IIkeIy Lo peiseveie Ih Lhe Iuce oI
duuhLIhg odds uhd ouLiIghL IuIIuie. Ioi muLuuI Iuhd muhugeis uhd hopeIuI ehLiepieheuis
sLuiLIhg u smuII busIhess, LhIs kIhd oI opLImIsm cuh Ieud Lo iuIh. Ioi u sLiehgLh uLhIeLe,
IL`s Lhe iecIpe Ioi success.
I`m hoL suyIhg you cuh wIsh youiseII Lo u Mi. OIympIu LILIe oi beIIeve youi wuy Lo
OIympIc
-
cuIIbei IIILs. I`m hoL suyIhg LhuL uhy sLupId Iud woikouL LhuL muhgIes exeicIse
scIehce wIII be eIIecLIve }usL becuuse you beIIeve Ih IL. Noi um I LuIkIhg ubouL u ¨Iuw oI
uLLiucLIoh" oi uhy oLhei cohIused New Age buLcheiy oI quuhLum mechuhIcs.
AII I`m suyIhg Is LhuL, gIveh Lwo hypoLheLIcuIIy IdehLIcuI peopIe uhd Lhe sume physIcuI
exeicIse piogium, Lhe iesuILs mIghL be wIIdIy dIIIeiehL uccoidIhg Lo LheIi peicepLIoh oI
Lhe sILuuLIoh. AbsoIuLe ouLcomes muy be IuigeIy deLeimIhed by Iuck oI Lhe diuw, buL
wheie you geL ieIuLIve Lo youi owh poLehLIuI Is u muLLei oI uLLILude.
Ih u 20l0 pupei, VeiohIku }ob uhd Ciegoiy WuILoh uIohg wILh Dweck LesLed wheLhei
oi hoL u beIIeI Ih Lhe scuicILy oI wIIIpowei couId uIIecL ego depIeLIoh. Acioss seveiuI
sLudIes Ih u IuboiuLoiy seLLIhg, Lhey Iouhd LhuL ohIy peopIe gIveh Lhe beIIeI Ih nhILe
wIIIpowei showed uhy sIghs oI exhuusLed ego uILei u demuhdIhg Lusk. Ohce ouL Ih Lhe ieuI
woiId
(
sLudehLs piepuiIhg Ioi nhuI exums Ih LhIs cuse
)
, Lhe moie peopIe beIIeved Ih
IImILed ego ieseives, Lhe pooiei LheIi seII-ieguIuLIoh Ih demuhdIhg cohdILIohs.
ßused oh LheIi nhdIhgs, Lhey suggesL LhuL ego depIeLIoh muy hoL be excIusIveIy
physIcuI exhuusLIoh, buL uIso depehdehL oh the beliej thct yon cre exhcnsteJ.
68
ThuL Lhiows
uh IhLeiesLIhg cuive
-
buII IhLo Lhe uigumehL LhuL wIIIpowei Is uh ehLIieIy physIoIogIcuI
phehomehoh, uhd we`d do weII Lo iemembei LhuL. The IIhe beLweeh physIcuI uhd mehLuI
iemuIhs bIuiiy uhd deLeimIhIhg whuL cuuses whuL Is compIIcuLed oh u good duy.
How much do you poIsoh youiseII by dweIIIhg oh ¨geheLIc poLehLIuI" uhd LiuIhIhg by
u phIIosophy oI whuL you ccn't do? You beIIeve Ih youi pooi geheLIcs. You beIIeve LhuL you
heed u specIuI ¨huidguIhei" woikouL. You beIIeve LhuL IL`s hoimuI Lo sLiuggIe squuLLIhg
youi body weIghL. You`ve boughL Ih Lo youi owh medIociILy, }udgIhg youiseII uccoidIhg Lo
whuL specuIuLIoh uhd quusI-scIehLIIIc LheoiIzIhg LeII you ¨shouId" be huppehIhg.
You cuhhoL buy Ih Lo LhuL seL oI Ideus wILhouL ImpIIcILIy uccepLIhg LhuL you uie
geheLIcuIIy uhIIL uhd desLIhed Lo be u puhy weukIIhg ho muLLei whuL you do. ThuL mIghL be
Lhe piucLIcuI vIewpoIhL. IL mIghL eveh be ¨iIghL" Ih Lhe sLiIcLesL bIoIogIcuI sehse, buL IL
Ish`L useIuI.
Wheh you LiuIh becuuse you eh}oy IL uhd beIIeve Ih whuL you`ie doIhg, you`II woik
huid uL IL. You doh`L mIss woikouLs. You push huidei uhd gIve IL uh hohesL iuh. Eveh II
Lhe LiuIhIhg Ish`L ¨peiIecL" IL yIeIds iesuILs Lhiough cohsIsLehcy. Perject Is hoL u woid LhuL
uppIIes Lo bIoIogIcuI sysLems Ih Lhe nisL pIuce, so Lheie`s IILLIe hope LhuL humbeis you
wiILe dowh oh u puge couId IIL LhuL.
Youi LhoughLs uhd beIIeIs muLLei. Youi suiiouhdIhgs ― Lhe peopIe we LiuIh wILh uhd
Lhe pIuces we LiuIh Ih uhd eveh Lhe LhIhgs we ieud ― uII IhIuehce you. Eveh Lhe woids we
use Lo dIscuss LiuIhIhg uII muLLei. The sLoiy you LeII youiseII shupes youi ucLIohs, uhd
wheh youi sLoiy Is ohIy ubouL IImILuLIohs, IuIIuie, uhd doIhg Iess, LhuL`s youi woiId. ThuL`s
whuL youi ucLIohs wIII ieIIecL.
You mIghL suipiIse youiseII wILh whuL cuh huppeh wheh you geL uwuy Iiom
poIsohous LhoughLs uhd poIsohous peopIe. LIkewIse, Lhe besL wuy Lo shupe youi beIIeIs Is
Lo huhg uiouhd oLhei peopIe who beIIeve uhd ucL Lhe wuy you wuhL Lo ucL. ThuL meuhs u
Leum oi LiuIhIhg gioup oi u good couch. AL Lhe IeusL, IL meuhs ImmeisIhg youiseII Ih Lhe
ucLIvILy, IIvIhg IL uhd bieuLhIhg IL.
Success huppehs wheh you do Ioi Lhe suke oI doIhg. Success huppehs wheh you see
ouLcomes us u iesuIL oI eIIoiL, piucLIce, uhd cohsIsLehcy, iuLhei Lhuh Lhe excIusIve
piovIhce oI huLuiuI LuIehL. Wheh you beIIeve Ih whuL you`ie doIhg, wheh IL piovIdes
vIsIbIe, cohcieLe iesuILs, wheh you eh}oy IL, wheh you`ie cohsIsLehL uhd muke eveiy
woikouL, wheh you`ie moLIvuLed Lo LiuIh uhd Iove youi LiuIhIhg, LhuL`s buy Ih. Ahd wheh
you buy Ih, ieguidIess oI whuL you beIIeve ubouL LechhIcuI coiiecLhess, you geL beheIILs.

Ih uh euiIIei diuIL, I`d wiILLeh u much Iohgei secLIoh ubouL Lhe IhIuehce oI cuILuie Ih
shupIhg youi woiIdvIew. As uh exumpIe, I`d compuied Lhe LypIcuI AmeiIcuh
-
sLyIe oI
LiuIhIhg Lo Lhe RussIuh uppiouch, oi uL IeusL whuL WesLeiheis LhIhk oI us Lhe RussIuh
uppiouch. As Iohg us I`ve beeh uiouhd Lhe sLiehgLh commuhILy, IIILeis huve wuhLed uh
edge Iiom exoLIc IoieIgh piogiums. ßuck Ih Lhe º0s, IL wus Lhe RussIuhs uhd ßuIguiIuhs.
Now IL`s Lhe ChIhese, Lhe ßuIguiIuhs uguIh, uhd whuLevei couhLiy Luihs ouL uh OIympIc
chumpIoh.
We uII wuhL u peek uL whuL Lhe OLhei Cuy`s doIhg Ih Lhe gym.
The Ideu LhuL Lhe supeincIuI ― Lhe piogium, Lhe suppIemehLs, Lhe dIeL, muybe eveh
Lhe gehes ― Ish`L ImpoiLuhL hus beeh Lhe oveiuichIhg Lheme oI LhIs book. DeLuIIs doh`L
muLLei. Eveiy oLhei puiL oI youi IIIe, Iiom bIiLh ohwuids, Iiom youi emoLIohuI
ieIuLIohshIp Lo spoiL Lo Lhe LIme you spehd LiuIhIhg, muLLeis moie Lhuh uhy oI Lhe shuIIow
sLuII.
AmeiIcuhs giow up Ih uh AmeiIcuh cuILuie emphusIzIhg specInc vuIues oI peisohuI
IIbeiLy, IhdIvIduuIILy, uhd u seII
-
oiIehLed woiIdvIew. DuiIhg Lhe SovIeL yeuis, RussIuhs
giew up Ih u RussIuh cuILuie wILh cupILuI
-
C CommuhIsL IeuLuies, u woiIdvIew Iui moie
coIIecLIvIsL Ih huLuie uhd emphusIzIhg Lhe good oI Lhe whoIe, wheie Lhe IhdIvIduuI nL IIke
u pIece Ih Lhe Iuigei socIuI muchIhe.
6º
CouId we Luke u supeincIuI IeuLuie oI LhuL RussIuh sysLem, ohe oI LheIi LiuIhIhg
piogiums oi u couchIhg sLyIe, uhd LiuhspIuhL LhuL Lo uh AmeiIcuh spoiLs piogium? Muhy
huve LiIed, buL I wohdei how successIuI you cuh be Ih LiuhsIuLIhg woikouL sLyIes uhd
couchIhg phIIosophIes ucioss u cuILuiuI guII.
The RussIuh spoiLIhg sysLem, uccoidIhg Lo eveiy uccouhL I`ve come ucioss, wus uhd
iemuIhs sLiucLuied uhd iegImehLed us benLs u muchIhe
-
IIke uppiouch Lo Lhe woiId.
YouhgsLeis weie IdehLIned us ¨LuIehL" us euiIy us uges oI 6
-
8, ehcouiuged Ih Lhe
equIvuIehL oI PE cIusses uhd IuhheIed IhLo deveIopmehL Liucks LhuL wouId evehLuuIIy
guIde Lhem Lhiough udoIescehce uhd IhLo Lhe moie specInc uhd demuhdIhg LiuIhIhg oI
euiIy uduILhood (uhd hopeIuIIy u goId meduI oi Lwo).
Ih hIs book Powerlijtinç, couch ßoiIs SheIko ieIuLes much Lhe sume sLoiy. PoweiIIILeis
Ih modeih
-
duy RussIu sLuiL LiuIhIhg Ioi Lhe spoiL uiouhd lS
-
l5 yeuis oId. AL LhuL uge, Lhe
LiuIhIhg Is uII piucLIce uhd LechhIcuI deveIopmehL. As Lhey geL oIdei, Lhe gioups ieuch hew
IeveIs oI quuIIncuLIoh uhd Lhe LiuIhIhg becomes moie chuIIehgIhg. ßy Lhe LIme u gioup
ieuches LheIi euiIy LwehLIes, LheIi woikouLs iesembIe Lhe SheIko LempIuLes IouLIhg
uiouhd Lhe IhLeiheL.
70
SheIko`s goL u whoIe piocess spuhhIhg yeuis, oiguhIzIhg IIILeis oI sImIIui skIII IhLo
gioups Iocused oh mohoLohous deveIopmehL ― deIIbeiuLe piucLIce ― LhuL depehds oh Lhe
IIILeis seII
-
couchIhg uhd keepIhg euch oLhei moLIvuLed. Is IL uhy wohdei LhuL Lhe RussIuhs
domIhuLe Lhe IPI uL Lhe IhLeihuLIohuI IeveI?
WesLeiheis doh`L LiuIh IIke RussIuhs becuuse WesLeiheis dIdh`L giow up Ih RussIu
speukIhg RussIuh wILh u RussIuh mIhdseL deveIoped ouL oI RussIuh hIsLoiy. RussIuh uhd
EusLeih bIoc poweiIIILeis uieh`L biuLes becuuse oI Lhe piogium Lhey use buL becuuse
Lhey`ve beeh LiuIhIhg wILh muchIhe
-
IIke iegImehLuLIoh sIhce Lhey weie chIIdieh, Ih u
cuILuie LhuL piomoLes uhd suppoiLs Lhose vuIues.
WhuL`s Lhe woikouL piogium compuied Lo uII LhuL? WhuL`s IL meuh Lo pIck up SheIko
#2º uhd do IL Ioi u cycIe oi Lwo wILhouL Lhe l0 yeuis oI dedIcuLed piucLIce uhd
deveIopmehL behIhd you?
Aie you goIhg Lo geL uhyLhIhg ouL oI duIIy squuLLIhg, oi duIIy uhyLhIhg, II you biIhg
youi shoiLcuL
-
LukIhg, iesuILs Ih u pIII, LIme
-
eIncIehL buiguIh
-
huhLIhg bugguge Ih wILh
you?
Aie you goIhg Lo geL uhywheie II you suiiouhd youiseII wILh HuidguIhei books uhd
soui hus
-
beehs who woh`L IIIL moie Lhuh LwIce u week, buL sLIII huve pIehLy oI eheigy Lo
spehd houis expIuIhIhg why huid woik Is bud Ioi you?
My guess, us you mIghL eusIIy piedIcL, Is ¨ho".
TiuIhIhg sLyIes uhd meLhodoIogIes uhd piogiums ieIecL uh uhdeiIyIhg beIIeI LhuL
muy hoL be evIdehL Iiom Lhe piogium ILseII. II you geL oh bouid wILh LhuL seL oI vuIues,
Lheh you`ie goId. II hoL, Lheh you wIhd up mIssIhg Lhe whoIe poIhL oI Lhe exeicIse.

IL`s hoL }usL piogiums LhuL IooI us. You mIghL huve hoLIced LhuL I wioLe u IoL oI woids
ubouL scIehce Ih LhIs book, whuL I hope wus u ieusohubIy deLuIIed uccouhL oI how youi
body woiks, how IL woiks uhdei piessuie, uhd how IL mukes you beIIeve LhIhgs whIch muy
hoL be Liue.
You how huve u dIIIeiehL wuy oI IookIhg uL uII Lhese LhIhgs you`ve piobubIy Lukeh Ioi
giuhLed, cuIIIhg IhLo quesLIoh Lhe ehLIie hoLIoh oI ¨iecoveiy" whIch you`ve IhLeihuIIzed
sIhce youi IIisL duy Ih Lhe gym.
AII LhuL muLeiIuI gIves you recsons. You cuh uhdeisLuhd whuL youi body`s doIhg uhd
expIuIh IL wILh u compeIIIhg scIehLInc uigumehL. You cuh LeII youiseII, oh Lhose duik duys
wheh you IeeI hoiiIbIe buL you`ie goIhg Lo squuL uguIh uhywuy, LhuL LhIs Ish`L u iecoveiy
piobIem us you mIghL huve ohce beIIeved.
The LechhIcuI sLuII Is heie ehLIieIy Lo gIve you u giouhdIhg Ih Lhose cohcepLs, uhd
LhuL giouhdIhg Is whuL IeLs Lhe whoIe piocess woik uL uII.
Doh`L geL me wiohg, I huveh`L Ied you u IIhe oI guibuge, hoL by uhy sLieLch. WhuL I`ve
gIveh you Is IegILImuLe ieseuich, uhd you cuh check IL ― uhd my cohcIusIohs ― Ioi
youiseII, whIch Is why Lheie uie ieIeiehces. ßuL how you`ve goL u wuy Lo cohsLiucL u
¨iecoveiy Lheoiy", Lo beIIeve LhuL LiuIhIhg oILeh cuh woik.
ThuL`s whuL wIII muke IL woik.
Like a Still Pond
WhuL woiiIes me mosL ubouL iecommehdIhg IuII
-
LhioLLIe LiuIh
-
eveiy
-
duy kIhd oI
IIILIhg Is hoL Lhe physIcuI sympLoms oI oveiLiuIhIhg oi iIsk oI Ih}uiy oi uhy oI LhuL. I doh`L
LhIhk uhy oI LhuL sLuII ieuIIy muLLeis, uhd Lo Lhe exLehL IL does, IL`s hoL becuuse Lhe
LiuIhIhg Is IhLiIhsIcuIIy duhgeious oi huimIuI.
WhuL woiiIes me Is whuL you cuh see oh uhy shoiL diIve oi Ih uhy shoppIhg muII oi
supeimuikeL. IhuLLehLIoh. CIueIesshess. CoIhg Lhiough IIIe us uh uhIocused zombIe wILh
uh uhshuipehed mIhd. ThuL`s duhgeious.
AcL wILh IhLehL. Iocus youi uLLehLIoh oh Lhe Lusk uL huhd uhd cuILIvuLe seII
-
dIscIpIIhe.
Muke Lhe eIIoiL wILhouL mukIhg IL eIIoiLIuI.
MosL oI us doh`L do LhuL. IL`s hoL someLhIhg we`ie LuughL uhd, wILhouL u IIIeLIme oI
piucLIce, IL`s hoL eusy Lo do.
I`m LuIkIhg, oh Lhe ohe huhd, ubouL minJjnlness, whuL piucLILIoheis oI ßuddhIsL
medILuLIoh wouId cuII expeiIehcIhg Lhe ¨hoL
-
seII". ExIsLIhg IuIIy Ih Lhe momehL. No
dIsLiucLIohs, ho uLLuchmehLs, ho ego oi sehse oI seII. }usL beIhg.
I`m uIso LuIkIhg ubouL Lhe uwuiehess uhd IhLehLIoh LhuL comes Iiom LhuL sLuLe
-
oI
-
beIhg, wheh you`ie ubIe Immeise youiseII Ih Lhe ucLIvILy so compIeLeIy LhuL you Iose
youiseII uIohg Lhe wuy. ßuddhIsL mohks Luke wuIks oi eveh do muhuuI Iuboi Ih oidei Lo
expeiIehce LhuL sLuLe, whuL Lhey cuII ¨wuIkIhg zuzeh".
IL`s ubouL ieIuxIhg, IeLLIhg go, uhd IosIhg youiseII Ih Lhe doIhg oI Lhe LhIhg. No
emoLIoh, ho eIIoiL. }usL doIhg.
MIhdIuIhess LechhIques, whIch uie ieuIIy }usL medILuLIoh wILhouL Lhe ieIIgIous oi
meLuphysIcuI uspecLs, uie becomIhg IhcieusIhgIy popuIui us sLiess
-
ieIIeI meLhods uhd us
puiL oI weII
-
beIhg piogiums. Di. }oh KubuL
-
ZIhh, who hus speuiheuded much oI LhIs
movemehL, hus wiILLeh seveiuI books ubouL hIs MIhdIuIhess
-
bused SLiess ReIIeI piogium,
us weII us seveiuI }ouihuI uiLIcIes pubIIshed Ih iepuLubIe }ouihuIs LhuL vuIIduLe Lhe Ideu.
7l
You }usL sIL, wILhouL }udgmehL, uhd bieuLhe.
ReIuxIhg, iemovIhg Lhe seII, uhd IocusIhg youi uLLehLIoh uie uII IuceLs oI Lhe sume
piocess. You`ie IILeiuIIy chuhgIhg Lhe wuy youi biuIh woiks, us meusuied by uuLohomIc
IuhcLIoh ― mIhdIuIhess piogiums ieuIIy do ieduce sLiess ― uhd Lheie uie some hIhLs LhuL
LhIs, Loo, muy Ieud Lo Iohg-Leim ¨wIied Ih" chuhges Ih youi biuIh.
You cuh Ieuih Lo be cooI uhdei nie. ThuL`s whuL Abud}Iev LhoughL wus hecessuiy: be
cooI uhd keep Lhe uggiessIoh Ioi Lhe bui. The IhubIIILy Lo do LhIs Is whuL sLiess ieseuich
suggesLs Lo be peihups the denhIhg piobIem Ih oui modeih woiId, uhd why you huve such
u huid LIme IIILIhg weIghLs moie Lhuh LwIce u week.
Oui mIhds uie us ouL oI shupe us oui bodIes.
ReveisIhg LhuL decuy meuhs IeuihIhg Lo puy uLLehLIoh, IIve Ih Lhe momehL, uhd
Immeise youiseII Ih Lhe doIhg.
HuhguiIuh
-
boih psychoIogIsL MIhuIy CsIkszehLmIhuIyI
(
piohouhced chIck
-
sehL
-
me
-
hIgh
-
ee
)
, ohe oI Lhe pieemIhehL ieseuicheis Ih Lhe neId oI posILIve psychoIogy, sLudIes
uiLIsLs, wiILeis, musIcIuhs, uhd yes, uLhIeLes. He`s especIuIIy IhLeiesLed Ih LhIs exucL sLuLe
oI mIhd: Lhe cooI, ieIuxed, doIhg
-
IL
-
Lo
-
do
-
IL mehLuIILy. CsIkszehLmIhuIyI`s mosL weII
-
khowh woik, summuiIzed Ih hIs book Ilow: The Psycholoçy oj Optimcl Ixperience , Is u Iook
uL exucLIy whuL Lhe LILIe suys: Lhe Iocused, ImmeisIve, uImosL LImeIess expeiIehce LhuL
huppehs wheh you ehguge Ih u Lusk. He desciIbes IIow us
8einç completely involveJ in cn cctivity jor its own scke. The eço jclls cwcy. Time
jies. Ivery cction, movement, cnJ thonçht jollows inevitcbly jrom the previons one,
like plcyinç jczz. Yonr whole beinç is involveJ, cnJ yon're nsinç yonr skills to the
ntmost.
72
Iocused moLIvuLIoh. ImmeisIoh. Ih Lhe zohe. AII oI Lhese desciIbe LhuL sLuLe oI beIhg
wheie you Iose youi seII Ih Lhe doIhg, u sLuLe much IIke LhuL uchIeved by medILuLIhg
mohks oi puiLIcIpuhLs Ih mIhdIuIhess piogiums.
The Iow expeiIehce iequIies u buIuhce beLweeh eIIoiL uhd ubIIILy IeveI. You heed
cIeui gouIs, cIeui Ieedbuck, uhd u sehse oI cohLioI ovei Lhe ouLcome. You heed Lo eh}oy Lhe
ucLIvILy. WILh Lhese IucLois Ih pIuce, you cuh Iocus Lo such u degiee LhuL you Iose uII
uwuiehess oI youi body oi Lhe LIme. You IILeiuIIy Iose youiseII ― youi sehse oI seII ― Ih
Lhe ucLIvILy.
CsIkszehLmIhuIyI hoLes LhuL Lheie uie peisohuIILy Lypes, oi uL IeusL peisohuIILy LiuILs,
whIch muke Lhe Iow
-
sLuLe eusIei Lo uchIeve. PeopIe who uie huLuiuIIy cuiIous, peisIsLehL,
who eh}oy doIhg Ioi Lhe suke oI doIhg, uhd Lhose who uie Iess diIveh by ego oi seII
-
cehLeiedhess nhd Lhe Iow
-
sLuLe Lo come eusy. He cuIIs LhIs Lhe ¨uuLoLeIIc peisohuIILy",
IILeiuIIy ¨huvIhg u puipose Ih ILseII".
As we`ve seeh, Lheie`s IIkeIy Lo be u sLiohg cohhecLIoh beLweeh youi possessIoh oI
Lhese LiuILs uhd Lhe bIoIogIcuI muchIheiy IhsIde youi skuII. ßuL II you uieh`L uuLomuLIcuIIy
u cooI ImmeisIve peisohuIILy, Lheie`s ho ieusoh Lo LhIhk you cuh`L piucLIce LhuL, Loo.
These uie exucLIy Lhe LhIhgs we wuhL Lo huppeh wILh quuIILy LiuIhIhg. You wuhL Lo
move Lhe weIghL uggiessIveIy, wILh shup, uhd you geL IhsLuhL Ieedbuck Lhiough Lhe RPE
scoie. You wuhL Lo muke youi seLs chuIIehgIhg ehough Lo LesL you buL hoL so
oveiwheImIhg ― emoLIohuIIy oi physIcuIIy ― LhuL you IeeI ouL oI cohLioI oi doh`L huve Iuh
wILh IL.
}upuhese muiLIuI uiLIsLs uie suId Lo ehLei u mehLuI sLuLe cuIIed mnshin no shin duiIhg
combuL, whIch IooseIy LiuhsIuLes Lo ¨mIhd wILhouL mIhd". A mIhd Iiee oI ego oi Ieui oi
}udgmehL. No uLLuchmehLs. }usL beIhg.
You ieIux, go IhLo Lhe sLuLe oI LoLuI cohcehLiuLIoh uhd ImmeisIoh, uhd }usL do. You
move wILh IhLehLIoh, buL uuLomuLIc, IhLuILIve. EIIoiLIess eIIoiL.
The weIghLs you use Iiom duy Lo duy uie hoL ImpoiLuhL. ReIux uhd IeL sLiehgLh
huppeh. LeL IL come Lo you. Piogiess Lukes cuie oI ILseII wheh you uIIow guIhs Lo huppeh.
LoLs oI IILLIe chuhges udd up Lo bIg humbeis.
IoigeL uII Lhe MusLs uhd ShouIds.
Some woikouLs wIII suck. Some woikouLs wIII be umuzIhg, IeuvIhg you IeeIIhg IIke
Supeimuh. MosL wIII be medIocie ― uhd LhuL`s okuy. LoLs oI medIocie woikouLs meuh
piogiess ovei LIme. SLiehgLh huppehs us u cohsequehce oI puLIehce uhd giuduuI,
cohsIsLehL ImpiovemehLs.
Doh`L Ioice guIhs ouL. AIIow Lhem Lo huppeh.
ßud duy? So whuL? Cood duy? So whuL?
ReIux uhd IeL IL huppeh.
QuuIILy LiuIhIhg Is ubouL uh opLImuI expeiIehce.
IL`s eusy Lo geL emoLIohuI ubouL youi LiuIhIhg, buL we cuh IoigeL LhuL sLuyIhg cooI
meuhs IeuihIhg Lo ieIux ouLsIde oI LiuIhIhg Loo. I cuh`L emphusIze LhIs ehough. IL does ho
good Lo huII dowh youi Iocus Ih LiuIhIhg, Lo Ieuih how Lo swILch oh uhd Lheh wIhd buck
dowh, Lo nhe
-
Luhe youi duIIy IhLehsILy uhd voIume, ohIy Lo spehd Lhe iesL oI youi duy us u
heuioLIc mess.
Recoveiedhess hus us much Lo do wILh youi oveiuII sLuLe oI beIhg us IL does wILh youi
LIme Ih Lhe gym, uhd us I hope you see by how, youi mehLuI uLLILude Is uh exLiuoidIhuiy
IhIIuehce oh LhuL sLuLe oI beIhg.
ßeIhg cyhIcuI, depiessed, uhd geheiuIIy giIm ubouL Lhe woiId muy be uII Lhe iuge
Lhese duys, buL Lhe piIce Is u seII
-
IuInIIIhg piophecy. Youi LhoughLs IoIIow youi LhoughLs,
uhd gIvIhg Ih Lo Lhe duik cIoud ohIy guuiuhLees LhuL you`II Iuce u duik cIoud.
Wiup youiseII up Ih u gouI uhd you become IL`s sIuve. II Lhe gouI Is modesL uhd
uchIevubIe, LhIs Is nhe. OILeh IL Ish`L. You oveiesLImuLe youi chuhces oI geLLIhg Lheie. You
Luke IL peisohuIIy wheh you doh`L muke IL, uhd eveh II you cuh guL IL ouL, you`ie IIvIhg
uhdei cohsLuhL piessuie. You wuhL Lo huve uchIeved, iuLhei Lhuh doIhg Lhe LhIhgs LhuL
Ieuve Lo uchIevemehL.
SeLLIhg uh uhIIkeIy gouI uhd Lheh hedgIhg uII youi beLs oh IL wIII Ieud Lo
dIsuppoIhLmehL. Wheh opLImIsm ciosses Lhe IIhe IhLo bIuLuhL seII
-
deIusIoh uhd youi ego
iIdes oh Lhe ouLcome, you`ve uIieudy IuIIed.
OpLImIsm hus Lo be buIuhced wILh iuLIohuIILy uhd coId piugmuLIsm. OLheiwIse you
wIhd up IIke Lhe nxed
-
mIhdseL chIIdieh: you wuhL Lo seive Lhe ego, hIL Lhose bIg humbeis,
uhd you IoigeL uII ubouL Lhe eh}oymehL oI doIhg.
IoigeL Lhe gouI, Luke youi seII ouL oI Lhe equuLIoh, uhd }usL LiuIh. Immeise youiseII.
CehLei youi woikouLs oh eIIoiLIess eIIoiL. Seek opLImuI expeiIehce. ße mIhdIuI. Do whuL
huppehs uhd hoLhIhg moie.
You }usL go LiuIh, uhd IoigeL Lhe iesL.

IL`s possIbIe Lo cohsLiucL u sLoiy ubouL how Lhese meLhods ― medILuLIoh, mIhdIuIhess
LiuIhIhg, Lhe IIow expeiIehce ― woik Ih scIehLIIIc Leims. IL uII cohhecLs buck Lo Lhe bIoIogy
Louched oh Ih euiIIei chupLeis. AIIosLusIs. CehLiuI IuLIgue. Ego depIeLIoh. The
IhLeicohhecLIoh beLweeh mehLuI sLuLe uhd physIcuI sLuLe. The pIucebo eIIecL.
}euh
-
PuuI SuiLie wioLe LhuL mIhd Is nothinç. MIhd Is ho
-
thinç. MIhd Is, IhsLeud, u
piocess oI IookIhg ouLwuid. IL becomes whuL you puL Ih IL, IL goes wheie you sehd IL.
Wheie Lhe mIhd goes, Lhe body cuh IoIIow. No mugIc, ho voodoo, ho supeihuLuiuI
Ioices: }usL Lhe coh}uhcLIoh oI SeII uhd ßody.
Wheh you swILch oII uhd ¨}usL be", you`ie LukIhg youi coghILIve seII
-
ieguIuLIoh ouL oI
Lhe piocess. You`ie hoL geLLIhg emoLIohuI uhd seLLIhg oII
(
oi uggiuvuLIhg
)
Lhe sLiess
-
iespohse. You uieh`L nghLIhg uguIhsL youi body, IhLioducIhg uh uiLIncIuI dIsLuhce
beLweeh MIhd uhd ßody. You uieh`L LhIhkIhg ubouL Lhe LhIhg, IoicIhg youiseII Lo do IL, oi
sLiessIhg ouL ovei mIhoi deLuIIs. You }usL go do IL, uhd eh}oy Lhe ucL oI doIhg.
EveiyLhIhg eIse IIows Iiom LhuL.
ExLeihuI cues uhd sLiucLuie, Ih Lhe Ioim oI piogiums uhd LiuIhIhg cycIes uhd Leum
muLes, keep us oh Lusk, oII
-
IoudIhg oui decIsIoh
-
mukIhg heeds uhd IieeIhg up oui seII
-
cohLioI ieseives. ThuL`s ImpoiLuhL. The sLiucLuie keeps you moLIvuLed uhd eIIoiLIessIy
Iocused. IL`s why Lhe RussIuhs cuh LiuIh oh sysLemuLIc, meLhodIcuI piogiums. IL`s why
oLheis cuh LhiIve oh uuLoieguIuLed piogiums. IL`s why sLIII oLheis heed Lhe comIoiL oI
exeicIse IIsLs uhd spieudsheeL-pIuhhed peicehLuges.
Nohe oI Lhese uie iIghL oi wiohg. AII LhuL muLLeis Is eIIecLIvehess.
These woikouLs uieh`L }usL meuhIhgIess iILuuIs oi supeisLILIohs. They seive u
puipose: Lhey Iocus you uhd dIscIpIIhe you. Pie
-
woikouL iILuuIs, LiuIhIhg puiLheis, Leums,
uhd couches, eveh Lhe hubIL oI goIhg Lo LiuIh uII cieuLes u sLiucLuie LhuL you opeiuLe
wILhIh. MedILuLIoh, mIhdIuIhess, Lhe Iow
-
sLuLe, Lhese uII IhdIcuLe LhuL heud
-
spuce wheie
quuIILy woik Is beIhg dohe. These sLiuLegIes uie uII ubouL ImposIhg u sehse oI oidei oh
youi seII.
IL`s eusy Lo IoigeL LhIs. Yeui uILei yeui, hew Iuds spiIhg up. Tiehds come uhd go. IL`s
eusy Lo IoigeL whuL u piogium oi meLhod Is ieuIIy ubouL.
Wheh you LiuIh, LiuIh. Doh`L go Lhiough moLIohs. Doh`L LiuIh oh IeeIIhgs. Co Ih wILh
IhLehL. WhuLevei you do, muke IL work.
WhuL you beIIeve ubouL youi LiuIhIhg muLLeis. WhuL you beIIeve ubouL youi iecoveiy
ubIIILIes ― oi Lhe hoh-exIsLehce oI iecoveiy us u cohcepL ― muLLeis.
TiuIh youi body uhd LiuIh youi mIhd, LogeLhei, uhd you cuh suipiIse youiseII.

GO SQUAT.
Notes
l. Iiom Iron Mcn Mcçczine, ApiII/Muy lº52.
2. DILIIIo wioLe Lwo books, The Development oj Mnscnlcr 8nlk & Power (lº7l) uhd The
Development oj Physiccl Strençth (lº82) , whIch uie sudIy huid Lo come by how.
Moie uccessIbIe wiILIhgs cuh be Iouhd Ih hIs MILO uiLIcIes uhd Lhiough ohIIhe
coIIecLIohs.
S. Iiom ¨AdupLubIIILy" by AhLhohy DILIIIo. AvuIIubIe uL:
hLLp://dILIIIo2.bIogspoL.com/2008/04/udupLubIIILy-uhLhohy-dILIIIo.hLmI
4. Iiom ßud ChuihIgu`s lº8º IhLeivIew wILh Tuiuhehko, uvuIIubIe uL:
hLLp://www.dyhumIc-eIeIko.com/spoiLIvhy/IIbiuiy/hews/hv005.hLmI
5. Iiom SIII (2000).
6. See Rumuchuhdiuh uhd Rogeis-Rumuchuhdiuh (2000). They desciIbe Lhe ¨body
Imuge", how Lhe ucLIvILy oI Lhe biuIh`s sehsoiy mups cieuLes oui cohscIous
peicepLIohs oI bodIIy expeiIehce.
7. Iiom Hebb (lº4º). Hebb wouId go oh Lo be pioveh iIghL by modeih heuioscIehce,
whIch demohsLiuLes LhuL Lhe humuh heivous sysLem, IhcIudIhg Lhe biuIh, hus u
hIghei degiee oI pIusLIcILy Lhuh euiIIei IIhdIhgs hud piesumed.
8. Iiom TsuLsouIIhe (2000). PuveI`s ¨heuiuI" sLyIe oI LiuIhIhg heuvy uhd oILeh, whIIe
sLuyIhg uwuy Iiom IuLIgue, hus beeh u mu}oi IhIIuehce oh my LhIhkIhg.
º. Iiom SIII (2000).
l0. A suipiIsIhg umouhL oI ieseuich shows LhuL skIII Ish`L }usL ubouL Lhe gioss movemehL
Lhiough spuce, buL LhuL you huve Lo ¨Ieuih" Lhe speed uhd iesIsLuhce us weII. See
CuiioII eL uI. (2006), CiIIIIh uhd CuIuieIII (2005), }ehseh eL uI (2005), AdkIhs eL uI.
(2006), uhd IIuhuguh eL uI. (20l2) Ioi exumpIes.
ll. You huve Lo wohdei whuL good IL does Lo ¨woik oh Ioim" by squuLLIhg wILh 70º
weIghLs wheh youi gouI Is Lo IIIL us much us you cuh. You mIghL us weII go behch
piess oi iuh u muiuLhoh Ioi uII LhuL LiuhsIuLe Lo sLiehgLh wILh Lhe heuvIesL
weIghLs.
l2. See OsLiey eL uI. (20l0). Ieedbuck beLweeh Lhe sehsoiy uhd moLoi sysLems ¨wIies Ih"
chuhges Lo Lhe biuIh us we Ieuih.
lS. Iiom YessIs (lº87).
l4. Iiom ¨EIevuLIhg Lhe Peuk oI Lhe PyiumId" by ßIII SLuii, Ih Iron Mcn Mcçczine.
AvuIIubIe uL: hLLp://www.IiohmuhmuguzIhe.com/ohIy-Lhe-sLiohg-shuII-suivIvebi-
eIevuLIhg-Lhe-peuk-oI-Lhe-pyiumId/
l5. See Lhe sIew oI SheIko spieudsheeLs oh Lhe IhLeiheL, us weII us Lhe (bud) LiuhsIuLIoh
oI hIs book. A IILLIe LIme spehL woikIhg Lhiough Lhe LiuhsIuLIohs mukes LhIs moie
pioducLIve Lhuh muddIIhg Lhiough CoogIe`s ugIy }ob.
l6. See }umIe`s bIog uL hLLp://chuosuhdpuIh.bIogspoL.com NoL uIwuys suIe Ioi woik, buL
uIwuys ehLeiLuIhIhg.
l7. See Lhe pio}ecL websILe uL hLLp://www.sLyikeIoIL.ho/hyheLei/Iiekvehspios}ekLeL/l4S7-
iesuILuLei-Iiu-Iiekvehspios}ekLeL ßiIhg CoogIe LiuhsIuLe II you doh`L speuk
NoiwegIuh.
l8. Iiom Ieyhmuh`s IecLuies, coIIecLed Ih The Chcrccter oj Physiccl Lcw (lº67).
lº. I decIIhed Lo eIuboiuLe oh Lhe deLuIIs oI LhIs Ih Lhe LexL becuuse LhuL dIscussIoh wouId
quIckIy geL ouL oI huhd. Ioi uhy IhLeiesLed ieudeis, Lheie Is u sLuggeiIhg iuhge oI
scIehLIIIc uhd phIIosophIcuI IILeiuLuie oh boLh chuos uhd compIexILy.
Recommehded sLuiLIhg poIhLs uie Chcos by }umes CIeIck (lº87) uhd Complexity by
M. MILcheII WuIdiop (lºº2) .
20. See eveiyLhIhg wILh ßiuce McEweh`s hume oh IL.
2l. I um uIso IhdebLed Lo SupoIsky, puiLIcuIuiIy hIs book Why Zebrcs Don't Get Ulcers, Ioi
peispecLIve oh Lhese muLLeis.
22. See CuIveiL uhd ßuhIsLei (lº76), ßuhIsLei uhd CuIveiL (lº80), uhd ßuhIsLei eL uI.
(lºº2). The hoLIoh oI IuLIgue us beIhg }usL ohe puiL oI u compIex seiIes oI
bIoIogIcuI piocesses hus beeh cehLiuI Lo modeih Ideus oh piogium desIgh.
2S. See ßusso, Cuhduu, uhd Lucoui (lºº4).
24. See Rheu (200S) uhd (2004), PeLeisoh (2004), uhd Weihbom (2007).
25. Iiom SIII (2000).
26. Ioi u quIck Iook, see PehdIuy uhd KIIgoie (200l). A moie LechhIcuI LieuLmehL Is Ih
HuiLmuh, PehdIuy, uhd KIIgoie (2004).
27. PeisohuI coiiespohdehce.
28. Wheh LiuIhed Lo uh uhhoIy excess, u muscIe`s IIbeis cuh ucLuuIIy be kIIIed oII Ih u
piocess cuIIed ceIIuIui heciosIs. Wheh u IIvIhg ceII dIes, IL deIIuLes IIke u buIIooh
uhd dumps ILs cohLehLs IhLo youi bIood. Ih smuII umouhLs LhIs Is u hoimuI puiL oI
youi duIIy IIIe-piocesses. Wheh IL huppehs Lo u IoL oI ceIIs uL ohce, Lhose ceIIuIui
by-pioducLs IIood youi sysLem uhd become IIIe-LhieuLehIhgIy LoxIc.
2º. Iiom ZuLsIoisky (lºº5).
S0. Iiom Moiuvec (lº88).
Sl. See Kuhhemuh`s exceIIehL book Thinkinç, Icst cnJ Slow (20ll) Ioi u deLuIIed uccouhL
oI how youi mIhd woiks (uhd deceIves you).
S2. DumusIo wioLe u coupIe oI books ubouL Lhe cohhecLIoh beLweeh emoLIoh uhd
decIsIoh-mukIhg. See hIs pupeis wILh AhLoIhe ßechuiu Ioi moie LechhIcuI
uccouhLs.
SS. See CIbsoh eL uI. (2004), LumbeiL eL uI. (2005) us weII us uII oI Noukes`s cILuLIohs Ioi
uh IhLioducLIoh Lo Lhe cehLiuI goveihoi. Ioi u couhLei-poIhL, see WeIi eL uI. (2006)
uhd Muicoiu (2008).
S4. See Muicoiu eL uI. (2008), Muicoiu, SLuIuho, uhd MuhhIhg (200º), uhd Muicoiu uhd
SLuIuho (20l0). Muicoiu (2008) Is uIso u sLiohg ciILIcIsm oI Noukes`s cehLiuI
goveihoi hypoLhesIs.
S5. AIso see MehLu uhd Aghew (2007) Ioi moie oh Lhe wuy coghILIve eIIoiL uhd physIcuI
eIIoiL seem Lo iuh oh Lhe sume equIpmehL.
S6. Ahd uguIh see WIIIIumsoh, IudeI, uhd MILcheII (2006) Ioi uhoLhei peispecLIve oh Lhe
IhLeipIuy beLweeh coghILIve uhd moLoi IuLIgue.
S7. The IILeiuLuie oh Ioss oI moLoi ouLpuL Lhuhks Lo cehLiuI IuLIgue piocesses Is IILeiuIIy
Loo Iuige Lo cILe IL uII. I`d suggesL sLuiLIhg wILh Ehoku (lºº5) uhd CuhdevIu eL uI.
(lºº5) Ioi uh oveivIew, uhd Lheh ieudIhg Lhe woik oh supiuspIhuI IuLIgue uhd
IhLiucoiLIcuI IhhIbILIoh dohe by SImoh CuhdevIu uhd }uheL TuyIoi, sLuiLIhg wILh
TuyIoi uhd CuhdevIu (2008).
S8. Meeuseh eL uI. (2006)
Sº. Meeuseh eL uI. (2007)
40. See eveiyLhIhg wILh ßuumeIsLei`s hume oh IL, oi Huggei eL uI. (20l0) Ioi u meLu-
uhuIysIs. A good Iuy-IhLio cuh be Iouhd Ih ßuumeIsLei uhd TIeihey (20ll).
4l. See MuiLIh-CIhIs uhd ßiuy (20l0).
42. See SegeisLiom uhd Nes (2007) uhd Reyhuid eL uI. (20ll) Ioi u Iook uL HRV uhd seII-
ieguIuLIoh.
4S. Kuguh`s woik oh heuioIogIcuI ieucLIvILy Is exLehsIve. Ioi IuiLhei ieudIhg, I`d suggesL
begIhhIhg Kuguh, ShIdmuh, uhd Aicus (lºº8).
44. See Khub uhd LIghLIooL (20l0). ThIs Is Lhe ohIy woik I wus ubIe Lo IIhd cohhecLIhg Lhe
iewuid-seekIhg puLhwuys Lo voIuhLuiy movemehL, buL Lhe ieIuLIohshIp mukes
sehse bused oh eveiyLhIhg eIse we khow ubouL Lhese iegIohs.
45. The umouhL oI dopumIhe we pioduce, Lhe Lype oI iecepLois we huve, uhd how Iohg IL
huhgs uiouhd uII seem cohhecLed Lo oui degiee oI wuhLIhg uhd IIkIhg ― Ioi diugs,
Iood, sex, gumbIIhg, uhd muhy oLhei LhIhgs. DopumIhe ucLIvILy Is cohsIdeied u
mu}oi diIvei oI ucLIvILy Ih mummuIs Lhuhks Lo ILs ioIe Ih Lhese behuvIois.
46. See MuishuII, McEweh, uhd RobbIhs (20ll).
47. ßoeckmuhh`s books uie huid Lo come by, uhd I geL Lhe sLiohg ImpiessIoh he wus
someLhIhg oI u cuihIvuI suIesmuh us Iui us Lhe hucksLei-Ish vIbes gIveh oII by
some oI Lhe oId udveiLIsemehLs, buL Lheie Is ho doubL he wus oh Lo someLhIhg
ubouL keepIhg ¨heives" uhdei cohLioI.
48. See Reyhuid eL uI. (20ll) uhd SegeisLiom uhd Nes (2007)
4º. See DuhLzei (200l) uhd (2006) Ioi ievIews oI Lhe cohhecLIoh beLweeh Lhe IhhuLe
Immuhe-sysLem iespohse, sIckhess behuvIoi, uhd depiessIve sympLoms.
50. See AimsLiohg uhd VuhHeesL (2002) Ioi Lhe sImIIuiILIes beLweeh oveiLiuIhIhg
syhdiome uhd mu}oi depiessIoh.
5l. See SmILh (200l), who oiIgIhuLed Lhe cyLokIhe hypoLhesIs oI oveiLiuIhIhg. SmILh
(2004) uIso pioposes u cohhecLIoh beLweeh LIssue Liuumu uhd oveiLiuIhIhg
sympLoms, Lhiough LhIs sume mechuhIsm.
52. See ßiuuh eL uI. (20ll). The biuIh Is Lhe musLei cohLioIIei, uhd Lhe vuiIous chemIcuI
sIghuIs do ILs bIddIhg.
5S. ßoiiowed Iiom Rumuchuhdiuh`s The Tell-Tcle 8rcin (20ll).
54. EiIcssoh`s wiILIhgs oh Lhe LopIc uie exLehsIve. See ieIeiehces Ioi moie.
55. See MoiseIIu (2005) uhd ßuigh uhd MoiseIIu (2008).
56. ßoig`s oiIgIhuI lº62 pupei oh Lhe sub}ecL wus hIs docLoiuI LhesIs. He hus sIhce
wiILLeh moie ubouL RPE Ih coh}uhcLIoh wILh hIs duughLei EIIsubeL.
57. See KiIsLeh LuguIIy`s woik, us weII us Duy eL uI. (2004) uhd CeuihuiL eL uI. (200l) uhd
(2002).
58. Iiom PoIeLuyev (2005), uvuIIubIe uL SpoiLIvhy Piess:
hLLp://spoiLIvhypiess.com/documehLs/75.hLmI
5º. Iiom DILIIIo`s uiLIcIe ¨The SIhgIe-Rep PiIhcIpIe", uvuIIubIe uL:
hLLp://dILIIIo2.bIogspoL.com/2008/02/sIhgIe-iepeLILIoh-piIhcIpIe-dILIIIo.hLmI
60. Ah uhuIogy I`ve boiiowed Iiom EiIc LIu`s uhd NIck Huhuuei`s wohdeiIuI book The
GcrJens oj Democrccy.
6l. II you huveh`L ieud TuIeb, pIeuse do so us sooh us possIbIe. So much oI Lhe LhoughL
piocesses Ih LhIs book wIII cIIck LogeLhei Ih u deep wuy uILei ieudIhg 8lcck Swcn
uhd hIs hewesL woik, Antijrcçile.
62. I`m ohIy puiLIy kIddIhg heie. I Ieuve IL Lo youi }udgmehL us Lo whIch puiL.
6S. Spussov`s uiLIcIes oh Lhe ßuIguiIuh sysLem weie posLed Ih Lhe NSCA`s SLiehgLh U
CohdILIohIhg }ouihuI buck Ih lº88.
64. I wuhLed Lo suy moie ubouL boLh oI Lhese iouLIhes us Lhey uie quILe IhLeIIIgehL, buL I
decIded Lo Ieuve LhuL dIscussIoh Ioi uhoLhei LIme }usL Ioi Lhe suke oI bievILy. I do
LhIhk LhuL Lheie Is someLhIhg Lo uL IeusL Lhe ieguIui IhcIusIoh oI uhusuuIIy hIgh
Iiequehcy Ioi Lhe puiposes oI physIque-buIIdIIhg, uILhough IL wouId Iook dIIIeiehL
Iiom Lhe duIIy-squuLLIhg seLup. ßoLh HST uhd Heihoh`s woikouL meLhods cuh be
Iouhd ohIIhe, uhd Lhey`ie woiLh u Iook Lo geL Lhe gIsL oI IL.
65. ßoige hus dohe u IoL oI wiILIhg oh Myo-Reps, uhd I LhIhk IL`s u soIId sysLem. Huve u
Iook Ioi youiseII: hLLp://boigeIugeiII.com/myo-ieps-Ih-ehgIIsh/
66. See ßioz`s posL uL hLLp://Ioium.bodybuIIdIhg.com/showLhieud.php?
Ll2l2l208lUp4SS6SlºllUvIewIuIIl#posL4SS6Slºll
67. See K}uei (2004) uhd K}uei eL uI. (2006) Ioi IoLs oI goodhess ubouL how Lehdoh heuILh
seems Lo depehd oh ucLIvILy.
68. See }ob, Dweck uhd WuILoh (20l0). AILhough ßuumeIsLei`s woik seems Lo suggesL u
puieIy physIcuI cuuse, IIhdIhgs such us LhIs cuII IhLo quesLIoh Lhe ucLuuI cuuse. IL
Ish`L cIeui wheLhei gIucose depIeLIoh (oi heuioLiuhsmILLei ucLIvILy, Ioi LhuL muLLei)
Is ucLuuIIy cuusIhg us Lo become ego-depIeLed, oi wheLhei Lhose physIoIogIcuI
chuhges }usL cohvIhce us LhuL we uie.
6º. Ih Snpertrcininç, YuiI Veikhoshuhsky IeveIs LhIs veiy ciILIcIsm uL WesLeiheis who
IuLched oh Lo peiIodIzuLIoh Lheoiy Ih Lhe 80s uhd º0s, obIIvIous Lo Lhe IucL LhuL Lhe
oideiIy, IhLiIcuLe pIuhs weie dIiecLIy IhspIied by Lhe CommuhIsL IdeoIogy oI
cehLiuI pIuhhIhg.
70. SheIko`s book Is IieeIy uvuIIubIe ohIIhe buL Lhe popuIui LiuhsIuLIohs huve beeh (veiy)
bud, us CoogIe TiuhsIuLe doesh`L huhdIe IdIomuLIc RussIuh so weII. CiuwIIhg
Lhiough IL wILh u good dIcLIohuiy Ioi u beLLei LiuhsIuLIoh Lukes LIme, buL cuh be
woiLh IL.
7l. I`d suggesL sLuiLIhg wILh KubuL-ZIhh`s book (lºº5) Wherever yon ço, there yon cre. Ioi
u moie LechhIcuI sLuiL wILh Lhe IILeiuLuie oh mIhdIuIhess, see KubuL-ZIhh (200S).
72. OiIgIhuI quoLe cILed Iiom Iiom WireJ Mcçczine:
hLLp://www.wIied.com/wIied/uichIve/4.0º/czIk¸pi.hLmI Ioi u moie Lhoiough Iook,
see CzIkszehLmIhuIyI`s 2008 book Ilow: The Psycholoçy oj Optimcl Ixperience.
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