MKSAP 19 Endocrinology and Metabolism

Simply put, this tome contains a vast amount of information that will help you to optimize your training. Whether you are looking to put on muscle, lose fat or gain strength, you’ll find an absurd amount of value packed into these 210 pages. More than 120 exercises, all fully described, with pictures, along with helpful tips, tricks and visualizations to help you get the most out of each exercise. Don't waste your effort, gym membership or most importantly your time. Optimize your growth. How to assess your current level-are you beginner, intermediate or advanced? Does it matter? How to effectively program your own training plan for optimal results. Anyone can get average results. Optimize, baby! How to balance volume, intensity, and frequency to keep making progress. Avoid overtraining. Avoid undertraining. Achieve perfect training. Ideal sets and reps for each exercise, and how to progress over time. Choosing a workout split that’s perfect for your body, mind, and schedule-and when to change it. In-depth risk versus reward analysis for all exercises. Choose the best exercises for your goals. How to keep a training log, and what to write down each workout, and what doesn't matter. What equipment is needed-what’s vital, what’s useful, and what’s useless? No less than 14 Advanced techniques to keep the gains coming for more mature lifters, ranging from dropsets and supersets to clusters and EMOM sets, all fully described and illustrated with examples. The various forms of cardio. How to choose the right intensity level for your goals as well as program it into a workout schedule. Wonder no more-this section will make everything crystal clear. How to deal with injuries, as well as how to avoid them in the first place! You probably know someone who got injured in the gym...it might even be YOU! A vital section for long term progress, packed with tips and tricks to stay healthy, divided up both by body part and specific lifts that commonly cause issues. Surgery is expensive...avoid it! 6 full training plans: Lazy Man’s Plan , Busy Man’s Plan , Athlete’s Power Plan, Beast Plan, Deva Plan and Spartan Plan, each with multiple difficulties and adjustable to YOU. All are fully described and detailed. How to keep making progress by adjusting your training-whether it is a minor tweak or a near-total overhaul, having the flexibility to alter your program and still move forward is vital. Life isn't perfect. But your training can still be. Strength standards-how do you stack up against others? Are you strong, weak, or somewhere in the middle? Full goals to target for not just the basic compound movements but dozens of exercises. All of this written in a quick, lively, humorous tone that makes the pages somehow fly by.Within these 67,000 words is the ability to learn everything you need to know about how to effectively and efficiently change your body. It’s everything that I’ve learned over my 5 year journey. And now...it's yours. SWEAT! Introduction About the Author & Book Compendium One: Body Parts Shoulders Traps Lats Chest Triceps Biceps Forearms Quads Glutes Hamstrings Calves Abs Compendium Two: Exercises How to read this section Hinge Back Extension Glute Bridge Hamstring Curl Machine Pullthrough Trap Bar Deadlift Sumo Deadlift Romanian Deadlift Conventional Deadlift Hamstring Ball Curl Broad Jump Rack/Block Pull Low Pull from the Hang Deficit Deadlift Snatch Grip Deadlift Good morning Nordic Hamstring Curl Hip thrust Power Snatch from the Hang Squat Bodyweight Squat Goblet Squat Leg Extension Machine Box Squat Leg Press Bulgarian Split Squat High Bar Back Squat Walking Lunge Vertical Jump Low Bar Back Squat Front Squat Step Up Anderson Squat Overhead Squat Squat Jump Box Jump Row Cable Row Chest Supported Row Machine Row Bar Row One-Arm Dumbbell Row Seal Row Trap Bar Bent Over Row Pendlay Row Shrug Barbell Bent Over Row T-bar Row Kroc Row Rubish Row One-Arm Barbell Row Push Pushup Machine Press Dumbbell Bench Press Assisted Dips Close Grip Bench Press Incline Press Dips Fly Wide Dips Cable Crossover Wide Grip Bench Press Decline Bench Press Reverse Grip Bench Press Pull Pulldown Standing Cable Pullover Dual Handle Cable Pulldown Chinup/Neutral Grip Pullup Wide grip pullup Dumbbell Pullover Behind the neck pulldown One-arm pullup Press Seated Dumbbell Press Arnold Press Standing Barbell Overhead Press Klokov Press Z-Press Push Press Bradford Press Jerk Shoulders Seated Lateral Raise Reverse Pec Dec Prone Rear Delt Raise Machine Lateral Raise Face Pull Seated Rear Delt Raise Lateral Raise Standing Rear Delt Raise Cable Rear Delt Raise Cable Lateral Raise Bus Driver Front Raise Smith Machine Upright Row Curl Seated Dumbbell Curl Cable Hammer Curl Machine Preacher Curl Strict Curl Preacher Curl Spider Curl 1-arm Cable Curl Incline Dumbbell Curl Barbell Curl Reverse Grip Curl Concentration Curl Hercules Curl Extend Cable Pushdown Overhead Dumbbell Extension Kickback Overhead Cable Extension Lying Dumbbell Extension Skullcrusher JM Press Abs Plank Cable Crunch Pallov press Farmer’s Walk Weighted Crunches Hanging Leg Raises Dumbbell Side Bend Stir the Pot Ab Wheel Feet to Bar Calves Seated Calf Raise Standing Calf Raise Leg Press Calf Raise Compendium Three: Programming Sets and Reps Volume Variety Assessing your level Balanced Sets Specialization Sets Intensity Frequency Balancing Volume, Intensity and Frequency Not Training: None high, all low Casual Training: One high, two low Real Training: Two high, one low Crazy Training: Three high, none low Example Volume and Intensity Combinations 3-6 sets of 8-15 reps using ~ (60%-75%) 12,8,4,2,20 using ~ (60%/70%/80%/90%/60%) 10×3 (using ~85-90%) 5/4/3/2/1 (using 75%/80%/85%/90%/95%) 25 reps (as many sets) (using ~80-85%) 50 reps (as many sets) (using ~70-75%) 6×6 with thirty seconds rest (using ~60-70%) 10×10 (using ~60%) [German Volume Training] Choosing a Split Full Body Upper/Lower Pull/Push/Legs Modified Body Part Split Putting It All Together 1.Select Your Volume 2.Select Your Split 3.Select Your Exercises 4.Select Your Intensity Example of Creating a Training Plan Final Plan Risk vs Reward Keeping a Training Log Compendium Four: Equipment Essential Equipment Barbells Plates Dumbbells Squat rack Power rack Forty-five Degree Back Extension Benches Cable Station Dip/Pullup station Pulldown machine Seat with back support Bench press Cardio machines Optional Equipment Incline Bench Press Preacher Curl Bench EZ curl bar Trap bar Bands Clips Chains Swiss ball Hamstring Curl Machine Leg extension Machine Leg Press Chest Press Machine Cable Row Chest Supported Row Machine Row Decline Bench Press Seated Calf Machine Ab Wheel Sit-up Bench Smith Machine Micro-plates Personal Equipment Lifting belt Straps Chalk Dip belt Wrist wraps Knee sleeves Knee wraps Fat grips Bar pad Weightlifting shoes Gloves Towel Compendium Five: Special Workouts and Techniques Manipulating Sets One Rep Max Ramping AMRAP EMOM Rest Pause Clusters Section Recap: Clusters use heavy weight and multi Dropsets Supersets Manipulating Reps Failure Partials Section Recap: Partials are less than full range o Isometrics Paused Reps Eccentrics Explosive Reps Compendium Six: Cardio High Intensity Interval Training (HIIT) Sprinting Roads Track Treadmill Hill Sprints Sled Dragging or Prowler Pushing Cardio machines Lifting Complexes Bodyweight exercises HIIT Protocols Tabata 10-12xThirty seconds/Thirty seconds rest 5-8×One minute/One minute rest 4-6×Two minutes/One minute rest Low Intensity Steady State (LISS) Tracking Cardio Heart rate monitor Pace Effort LISS vs HIIT: How to Program Cardio Compendium Seven: Injuries General Strategies for Staying Healthy Doing stupid shit Going too heavy. Going to failure too often. Doing excessive volume. Becoming Unbalanced Letting your form break down Not listening to your body. Not enough variation. Not recovering enough. Exercise Specific Technique Cues Deadlift Squat Bench Press Dip Curl Skullcrusher Pressing Olympic lifts My ______ Hurts Knee Hip Lower Back Shoulder Elbow Wrist Compendium Eight: Sample Training Plans Training Plan One: The Lazy Man’s plan Beginner Lazy Man’s Plan Description Beginner Lazy Man’s Plan Schedule Intermediate Lazy Man’s Plan Description Intermediate Lazy Man’s Plan Schedule Training Plan Two: The Busy Man’s plan Intermediate Busy Man’s Plan Description Intermediate Busy Man’s Plan Schedule Training Plan Three: Athlete Power Plan Intermediate Plan for Athletes Description Intermediate Plan for Athletes Schedule Advanced Plan for Athletes Description Program Recap: The Advanced Athlete Power Plan is Advanced Plan for Athletes Schedule Training Plan Four: Beast Plan Intermediate Beast Plan Description Intermediate Beast Plan Schedule Advanced Beast Plan Description Advanced Beast Plan Schedule Training Plan Five: Deva Plan Intermediate Deva Plan Description Intermediate Deva Plan Schedule Training Plan Six: Spartan Plan This minimalist training plan requires no gym memb Intermediate Spartan Plan Description Intermediate Spartan Plan Schedule Compendium Nine: Making Progress Swapping Exercises Progressing Progressing in Intensity Progressing in Reps Progressing in Sets Progressing in Rest Time Progressing in Tempo Progressing in Range of Motion Minor Adjustments Adjusting Volume Progress Chart Feeling Chart Adjusting Frequency Adjusting Intensity Surprise Day! Lagging Body Parts Major Adjustments Injuries Sickness Planned Time Off Competing Compendium Ten: Strength Standards Men Women Frequently Asked Questions Is diet important? How should I warm up? Should I do stretching? Should I take steroids? I’m not getting the same results as you, what’s wr Appendix Movements by Difficulty Volume Guidelines Balanced Sets Specialization Sets Special Workouts and Techniques-Modifying Sets Special Workouts and Techniques-Modifying Reps Additional Strength Standards (Men) Additional Strength Standards (Women) Acknowledgements Simply put, this tome contains a vast amount of information that will help you to optimize your training. Whether you are looking to put on muscle, lose fat or gain strength, you’ll find an absurd amount of value packed into these 210 pages. More than 120 exercises, all fully described, with pictures, along with helpful tips, tricks and visualizations to help you get the most out of each exercise. Don't waste your effort, gym membership or most importantly your time. Optimize your growth. How to assess your current level-are you beginner, intermediate or advanced? Does it matter? How to effectively program your own training plan for optimal results. Anyone can get average results. Optimize, baby! How to balance volume, intensity, and frequency to keep making progress. Avoid overtraining. Avoid undertraining. Achieve perfect training. Ideal sets and reps for each exercise, and how to progress over time. Choosing a workout split that’s perfect for your body, mind, and schedule-and when to change it. In-depth risk versus reward analysis for all exercises. Choose the best exercises for your goals. How to keep a training log, and what to write down each workout, and what doesn't matter. What equipment is needed-what’s vital, what’s useful, and what’s useless? No less than 14 Advanced techniques to keep the gains coming for more mature lifters, ranging from dropsets and supersets to clusters and EMOM sets, all fully described and illustrated with examples. The varies form of cardio. How to choose the right intensity level for your goals as well as program it into a workout schedule. Wonder no more-this section will make everything crystal clear. How to deal with injuries, as well as how to avoid them in the first place! You probably know someone who got injured in the gym...it might even be YOU! A vital section for long term progress, packed with tips and tricks to stay healthy, divided up both by body part and specific lifts that commonly cause issues. Surgery is expensive...avoid it! 6 full training plans: Lazy Man’s Plan , Busy Man’s Plan , Athlete’s Power Plan, Beast Plan, Deva Plan and Spartan Plan, each with multiple difficulties and adjustable to YOU. All are fully described and detailed. How to keep making progress by adjusting your training-whether it is a minor tweak or a near-total overhaul, having the flexibility to alter your program and still move forward is vital. Life isn't perfect. But your training can still be. Strength standards-how do you stack up against others? Are you strong, weak, or somewhere in the middle? Full goals to target for not just the basic compound movements but dozens of exercises. All of this written in a quick, lively, humorous tone that makes the pages somehow fly by. Within these 67,000 words is the ability to learn everything you need to know about how to effectively and efficiently change your body. It’s everything that I’ve learned over my 5 year journey. And now...it's yours.