: Proper Strength Training for Maximum Results - Softcover

Bannister, Gary

Softcover

ISBN 10: 1475974396 ISBN 13: 9781475974393

Verlag: iUniverse, 2013

Inhaltsangabe

In If You Like Exercise… Chances Are Youre Doing It Wrong, author Gary Bannister tells us that the power-to-be have all but destroyed the value of muscle isolation, discredited the use of machines in general, ignored everything related to the work of Arthur Jones and replaced it with a ten-cent solution. He claims that until the field of exercise defines what is true and what is not, it will never have the impact that it could.

Muscle strength, the only factor that can produce human movement and the only factor that performs work, is disappearing from todays training regimens. This study and guide analyzes current concepts and training systems-such as Pilates, functional training TRX, cross-training, kettlebells, and more-and compares their benefits to those of proper strength training to provide a clear picture for everyone.

If You Like Exercise… Chances Are Youre Doing It Wrong rekindles the high intensity strength-training principles of Arthur Jones, the founder of Nautilus. Bannister focuses on the concepts of intensity, form, frequency, duration, number of repetition, speed if movement, and muscle fatigue, supporting them with current research. Logically applied, proper strength training is the only system capable of satisfying all five potential benefits of exercise-an increase in strength, flexibility, cardiovascular condition, body-composition, and injury prevention.

Über diesen Titel

Über die Autorin bzw. den Autor

Gary Bannister received bachelors degrees in English and physical education from McMaster University in Hamilton, Ontario, and a masters degree in physical education from the University of North Carolina at Greensboro. He has previously published one book, In Arthurs Shadow. He resides in Tequesta, Florida, where he enjoys golf and works as a physical trainer.

Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.

IF YOU LIKE EXERCISE ... CHANCES ARE YOU'RE DOING IT WRONG

PROPER STRENGTH TRAINING FOR MAXIMUM RESULTS

By GARY BANNISTER

iUniverse, Inc.

Copyright © 2013 Gary Bannister
All rights reserved.

ISBN: 978-1-4759-7439-3

Contents

Index—Charts and Diagrams..................................................
ix
Acknowledgements...........................................................
xi
Dedication.................................................................
xiii
Introduction...............................................................
xv
Part I: "We Now Know ..."..................................................
1
Chapter 1: Intensity: The Cornerstone......................................
3
Chapter 2: Proper Strength Training........................................
12
Chapter 3: Potential Benefits of Exercise..................................
17
Chapter 4: Strength Training Principles....................................
33
Chapter 5: Duration and Frequency..........................................
49
Chapter 6: Exercise Form and Speed of Movement.............................
57
Chapter 7: Number of Repetitions...........................................
66
Chapter 8: The Importance of Full-Range Exercise...........................
73
Chapter 9: Equipment.......................................................
81
Chapter 10: Practical Application..........................................
88
Part II: The Courtesy Flush................................................
109
Chapter 11: Motor Learning.................................................
111
Chapter 12: Functional Training............................................
122
Chapter 13: Functional Training Versus Traditional Training................
135
Chapter 14: REAL Functional Training.......................................
154
Chapter 15: Sport-Specific Training........................................
164
Chapter 16: The Strength/Performance Connection............................
181
Chapter 17: Core Exercise..................................................
188
Chapter 18: A Case for Low-Back Strength...................................
202
Chapter 19: Variety: Much Ado About Nothing................................
227
Part III: Beyond The Bamboozle.............................................
249
Chapter 20: Proper Strength Training And Beyond............................
251

Excerpt

CHAPTER 1

Intensity: The Cornerstone

In mid-1968 Arthur Jones flew his family to Florida following a decadeof work in the large-animal/film-making business in Africa. He wasbroke. All of his possessions had been confiscated by the Rhodesiangovernment—but there was good news. He now had time to pursue apersonal hobby—bodybuilding—and continue development of better toolsfor the purpose. He had abandoned several prototype machines in thejungle and had the latest seized.

Jones' training style was legendary. He kept meticulous records—everyrepetition, set, bodyweight, measurements—and decided to write about hisprogress by submitting an article to Bob Hoffman's Strength and Healthmagazine. No reply. He then sent it to Joe Weider's Muscle Builder/Powermagazine. No reply. Frustrated, he reworked the piece into an attack onbodybuilding practices: "Quit emulating the workouts of the men whoare winning the titles," he wrote. "Most of them can't even spell the word'muscle.'" His formula was simple but radical:

"If you want to get bigger and stronger, you must make measurable,stair-step progress during each workout. Size always precedesstrength. If you're not making gains workout by workout, yourexercise intensity is too low. The key is to train harder, to continueeach exercise until no additional repetitions are possible. But ifyou train harder, you must train less."

Jones finally sent the article to Peary Rader's Ironman and was pleasantlysurprised. Rader found it interesting and asked Arthur to write monthlyarticles for the magazine, which he did from 1970-74.

In 1973 Ellington Darden began writing for Jones' new entity, Nautilus Sports/Medical Industries® and witnessed several of his workouts. Nearly a decadelater, after training hundreds of world-class athletes in nearly every sport, hewas asked, "Who trained the hardest?" His reply was swift, "Arthur Jones."

Due to his contributions to the field—and well after the fact—Jones becameknown as "The Father of High-Intensity Training." His hard-hitting system,"Proper Strength Training" (a fast-paced circuit of full-out exercise withlittle to no rest between efforts) evolved into "High-Intensity Training" orHIT, with advocates creating a global industry of literature, websites andtrainer-certification organizations—a fitting tribute, but one that did notchange perception.

To most, the phrases "High-Intensity Training" and "momentary musclefailure" evoke images of bodybuilders slamming massive weights in achaotic mix of sweat and injury.

Both are mistakenly perceived as difficult and dangerous.

Difficult It Is

In The Nautilus Bodybuilding Book (1982), Ellington Darden described aworkout he witnessed in Deland, Florida. The trainer was Arthur Jones;the trainees, Casey Viator (Mr. America, 1971) and the greatest threat toSchwarzenegger's dominance, Sergio Oliva:

"Casey began by performing 25 nonstop repetitions on a leg press machinewith 460 pounds. Immediately he was hustled from the leg press to the legextension where he did 22 repetitions with 200 pounds.

By now Viator's heart rate was in excess of 220 beats per minute, he wasbreathing like a steam engine, and sweat was pouring from his body. Butthere was no time to rest.

Instantly, Jones raced Casey to the squat rack where a barbell was loadedwith 400 pounds. Then, Viator ground out 17 continuous repetitions in thefull squat.

'Ok, Sergio, you're up,' said Jones, as Casey, unable to walk, slithered tothe nearest hiding place.

Oliva reached the squat rack after 17 repetitions with 460 pounds in theleg press and 16 repetitions in the leg extension with 200 pounds. WhenSergio broke the lock in his knees for the squat with 400 pounds, he wentto the floor as if he had been knocked in the head. After being helped tohis feet, he tried it again—with the same results. One hundred pounds wereremoved from the bar, during which delay Sergio was afforded some rest,and then he performed seven repetitions with 300 pounds.

Sergio was accustomed to training his legs for at least one hour almostnonstop in the traditional fashion. But during his leg workout under Jones'supervision, one cycle of three exercises performed until momentary muscularexhaustion within a period of five minutes was all he wanted. Furthermore,Sergio spent a considerably longer period of time stretched out in front ofthe gym.

When Sergio recovered...

Details zur Ausgabe

• Verlag: iUniverse
• Erscheinungsdatum: 2013
• Sprache: Englisch
• ISBN 10: 1475974396
• ISBN 13: 9781475974393
• Einband: Taschenbuch
• Anzahl der Seiten: 282
• Kontakt zum Hersteller: Nicht verfügbar
• Verantwortliche Person: gpsr@libri.de; gpsr@libri.de; ; Friedensallee 273; Hamburg; 22763; Deutschland