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Old 11-02-2011, 10:28 AM   #21
BendtheBar
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Outlining the "Injury prevention" section right now. Also adding a "Form 101" section.

I will post the outline shortly looking for feedback.
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Old 11-02-2011, 11:28 AM   #22
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Working on the outline. Many sections need additions. Let me know what you feel should be added (or removed).

Strength Building Guide

Introduction

* Introduction
* Strength Training vs. Muscle Building workouts for beginners
* Natural Strength Standards and Expectations
* Calculating Your One Rep Max

Definitions and Common terms

* Max effort
* Dynamic effort
* Repetition effort
* Overtraining
* Dual Factor Training and Overreaching
* Deload - When to deload

Strength Training Basics

* Defining Your Goals
* Differences between Powerlifting, Olympic Lifting, Strongman and Powerbuilding
* The “Big 4” lifts
* Choosing a Workout based on experience level and goals
* How to test your 1RM
* Do I need a belt?
* Adaptation and volume
* The role of the CNS
* How often should I test my 1RM?

Form 101

* Squat Form - Wide, Olympic, bar placement, etc.
* Deadlift Form - Grip
* Bench Press Form
* Military/Push Press Form
* The RDL

Common Strength Training Workouts & Systems

* Starting Strength - Mark Rippetoe
* Westside Barbell Training
* Wendler’s 531
* John Christy’s AB Split
* Russian Systems - Smolov/Sheiko
* Bill Starr Methods
* The Texas Method
* 3 Day Structures
* 4 Day Structures

Structuring a Workout

* Understanding Strength Training Workout Structures
* Do you need a 2, 3 or 4 day plan?
* Workout Structure 101
* Adding assistance work

Conditioning

* Is conditioning work required
* The role of conditioning
* Common conditioning tools - The prowler, sled, tire flip, barbell complexes

Injury Prevention

* How to warmup
* Foam rolling
* Rotator cuff health
* Listening to your body
* Training with injuries

Assistance Training

* Assessing weaknesses
* Common Assistance Training Exercises
* Olympic Exercise variations
* Partial Training
* Band and Chains Training

A Look At Periodization

* What is linear progression.
* When is periodization needed?
* Undulating periodization
* Non-linear periodization

Special Equipment

* Choosing a belt
* Choosing a lifting shoe (Chucks, etc.)
* Knee and wrist wraps.
* Knee and elbow sleeves
* “Gear” - squat, deadlift, and bench suits
* Using bands and chains
* Boards
* Box squat
* Barbell variations - Texas Deadlift bar, buffalo bar, cambered bar, etc.
* Lifting straps & Versa Gripps
* Monolift
* GHR / Reverse Hyper

Training Alone or at Home

* Training the squat without spotters
* Training the bench press without spotters


Common Strongman Exercises & Variations

* Object pull
* Yolk walk
* Log clean and press
* Atlas stones
* Object Carry
* Farmer’s Walk

Nutrition & Supplementation

* Common bulking approaches (Christy, Rippetoe, GOMAD)
* Is Paleo a viable approach?
* The frequent feeding approach simplified
* Supplementation basics
* The relationship between weight and strength

Myths & FAQ

* sdfgsadf
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Last edited by BendtheBar; 11-02-2011 at 01:00 PM.
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Old 11-02-2011, 06:46 PM   #23
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^ Let me know if any additions are in order....
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Old 11-02-2011, 07:10 PM   #24
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Decipher terminologies (PR, ME, 1RM)
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Old 11-02-2011, 07:50 PM   #25
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Wow, your outline looks quite intimidating. Your work is cut out for ya. Again, If I can help in any way, let me know.
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Old 11-03-2011, 02:33 AM   #26
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That looks amazing! Are you going to put it in a downloadable pdf format at all? When it is finished I plan to print it out as book
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Old 11-03-2011, 02:33 AM   #27
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Good outline Btb, I'm working on something similar myself as you know. Finding the time in the day is the hard part! Good luck!
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Old 11-03-2011, 06:45 AM   #28
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Sounds like it will be a quality publication, looking forward to it.
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Old 11-03-2011, 08:26 AM   #29
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Quote:
Originally Posted by Goat View Post
Decipher terminologies (PR, ME, 1RM)
That will definitely be in there. Thanks!

Quote:
Originally Posted by bamazav View Post
Wow, your outline looks quite intimidating. Your work is cut out for ya. Again, If I can help in any way, let me know.
I just finished 20k words on muscle building. This one will be more fun for me

Quote:
Originally Posted by Spartigus View Post
That looks amazing! Are you going to put it in a downloadable pdf format at all? When it is finished I plan to print it out as book
Yes, this will also be in PDF. It should be live around January 1st.
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Old 11-03-2011, 08:27 AM   #30
BendtheBar
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I nearly forgot to touch on progression, and common methods of progressing.

Also, ...what is a plateau, and how to attack a plateau...
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