Beyond Brawn Is A Must Read
In this article I’ll be discussing the book Beyond Brawn. This book is a fantastic read. Especially as an introduction to training.
Beyond Brawn goes over the most important aspects of training like the most important exercises you can do. And what you should emphasise when training.
Beyond Brawn also goes over topics such as progression models. For instance double progression and linear progression. On the other hand the book also teaches you about micro loading. Above all you should read Beyond Brawn.
So now I’m going to give you my 5 biggest take aways from Beyond Brawn by Stuart McRobert
1. “You Must Find Training To Be Heaven On Earth And When At The Gym Live To Train”
Firstly when you’re at the gym you shouldn’t be distracted and overwhelmed by external circumstances. Your at the gym for one reason and one reason only. To get stronger, fitter and healthier. So don’t try multi tasking. But a bit of socialising in your rest periods never harmed anyones gains.
Focus on every rep and perfecting your form. Focus on getting that extra rep that will induce progressive overload.
Most importantly have a plan and execute that plan with laser like focus.
As Marcus Aurelius puts it in is astounding book meditations.
“Concentrate every minute like a Roman— like a man— on doing what’s in front of you with precise and genuine seriousness, tenderly, willingly, with justice. And on freeing yourself from all other distractions. Yes, you can— if you do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered , irritable. You see how few things you have to do to live a satisfying and reverent life? If you can manage this, that’s all even the gods can ask of you.”
Yes there will be distractions but you can choose whether you will be distracted or not.
You must take joy in the striving towards improving your physique.
You need to make training to be “heaven on earth”
2. “A Journey Of A Thousand Miles Begins With A Single Step”
Yes getting the physique that you desire will take time, energy, and persistence. But its not to say that you can’t do it. You absolutely can.
Focus on progressive overload, energy balance. And above all make the process as enjoyable as possible. Because once you do that, it won’t take much at all to stick too. It can tremendously add value to your life.
To get close to your genetic potential it will take from 3-5 years. But that’s okay. enjoy it and trust the process.
Don’t focus on the result. The more you focus on the result the more you’ll miss the striving and the enjoyment you get out of working out now.
Avoid the great western plague of I’ll be happy when I get my dream physique or I’ll be happy when I get x amount of money or when I get that Mercedes. Because eventually you’ll get there and you would of missed the most important thing.
The journey.
3.”All That Really Matters Is Progressive Poundages In Correct Form”
In essence to drive muscle growth you need to be getting stronger.
This sounds simple but it doesn’t mean it’s easy.
You need to focus on the most important exercises.
The barbell bench press, The barbell squat, The overhead press and the king of all exercises the barbell deadlift.
That is to say record your form when you do these lifts.
Meanwhile focus on adding weight over time.
A fantastic way to do this for beginners on the compound lifts is linear progression and double progression.
Linear progression will only work for the first 6 months to a year of lifting (unless you use micro plates which are small plates that can weigh as much as 1 pound)
Double progression can work during the entirety of your training career. Especially for isolation exercises like the bicep curl for example.
4. “If You Only Lift Mickey Mouse Poundages You Only Get A Mickey Mouse Body”
Personally when I started lifting weights I was always caught up about my form being absolutely perfect. That I struggled to progress and lift more weight. Above all I realised I was making a mistake.
The rewards of lifting weights like having healthier joints, building more muscle and strength and having a decreased risk of mortality. Meaning a lower chance of dying prematurely, far outweigh the risk of injury which is actually very small. To give you an Idea here is a table from the muscle and strength pyramids that I suggest everybody reads by Eric Helms.
This table highlights that when you lift properly injury is actually quite an anomaly.
You should strive for proper form but perfection is an illusion.
Look at the biggest guys in your gym. I bet they are all extremely strong.
Your main focus should be getting stronger as a natural weightlifter.
This is one of the most basic reasons why people never make progress.
5. Beyond Brawn Strength Guidelines Are Straight To The Point
As a natural weightlifter you should strive to Bench press 300 pounds, Squat 400 pounds and deadlift 500 pounds.
I believe that these strength standards are very achievable for a male natural weightlifter.
Not only are they achievable but easy to remember and strive for.
It can easily be your long term goal to lift 300lbs/136kg, 400lbs/ 181kg, 500lbs/227kg over the ensuing years.
It just takes time.
You can do this.
Beyond Brawn Conclusion
Most importantly I think that every serious weightlifter should read this book. It’s a fantastic tool for reaching your natural genetic potential.
It’s also a fascinating read.
I appreciate Stuart McRoberts work.
And you will too.
I highly recommend Beyond Brawn
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Thanks for reading and if you ever need any help just email me at henrypaget976@gmail.com
Thank you!
I appreciate every single one of my readers.
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