Copyright 2007 by Stuart McRobert
PRINT ISBN-10 9963-9163-1-7
PRINT ISBN-13 978-9963-9163-1-3
eBook ISBN-13 978-9963-9163-4-4
First edition copyrighted in 1991
Second edition copyrighted in 2000
Cover illustration by Stephen Wedan copyright 1990
All rights reserved. No part of this book may be used, reproduced or transmitted in any manner whatsoeverelectronic or mechanical, including photocopying, recording or by any system of storing and retrieving informationwithout permission from the publisher, except for brief quotations embodied in reviews.
Published by CS Publishing Ltd., P.O. Box 20390, CY-2151 Nicosia, Cyprus
tel + 357-2233-3069
www.hardgainer.com
US office: CS Publishing Ltd., P.O. Box 1002, Connell, WA 99326
tel 509-234-0362 fax 509-234-0601
www.hardgainer.com
Printed in the United States of America
Publishers Cataloging-in-Publication
(Provided by Quality Books, Inc.)
McRobert, Stuart.
Brawn : bodybuilding for the drug-free and
genetically typical / by Stuart McRobert. 3rd ed.
p. cm.
Includes index.
PRINT ISBN-13 978-9963-9163-1-3
eBook ISBN-13 978-9963-9163-4-4
1. BodybuildingTraining. 2. Weight training. I. Title.
GV546.5.M37 1999 | 646.75 |
QBI99-900440 |
Contents
A different approach |
How we differ |
Size and strength goals |
Progression, performance, persistence |
No single, universal approach |
Bedrock of success |
Cycling training intensity |
Recuperation and training frequency |
The growth exercise, and productive variations |
Training schedules |
Injury prevention |
Focusing on specific body parts |
Enriching the training armory |
Food and supplements |
Preface to the third edition
The third edition of BRAWN, published in 2007, saw the digitalization of the book. In addition, extensive revisions were made throughout the book, to bring it up to date.
Preface to the second edition
The first edition of BRAWN, published in 1991, has undergone many changes over the years. Even its cover was changedthe first copies of BRAWN had an illustration of the squat on the front.
Since writing BRAWN, Ive modified my views on some aspects of training. The main contradictions that BRAWN had with THE INSIDERS TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE, and BEYOND BRAWN, have been corrected in the second edition. And many other revisions have been made.
BEYOND BRAWN is not a rewrite of BRAWN. Its a sequel. There is overlap between the two books, but because BEYOND BRAWN has over twice the number of pages, it has far more detail on program design, and many topics not even touched upon in BRAWN are covered in extensive detail in the sequel. The two books are companion texts.
Since first writing BRAWN there are five major areas in which Ive modified my views, as a result of additional personal experience, and from studying the experiences of others.
1. | Im more conservative with exercise selection. For example, I no longer recommend the press behind neck, barbell or T-bar row, or any sort of squat with heels elevated. |
2. | Im even more insistent on the use of correct exercise form. Correct exercise technique is the bedrock of bodybuilding, or any type of resistance training. Without good form, injury is inevitableand sooner rather than later. I suffered serious injuries over the years following publication of the early copies of the first edition of BRAWN, and Ive learned the hard way of the paramount need to train with perfect form. To reflect this, I even wrote a book devoted to exercise formTHE INSIDERS TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE. |
3. | Safe exercise form is not just about the pathway a bar takes during a given exercise, as critical as that is. Its also about speed of movement. Explosive movements greatly increase the risk of injury. I now urge a controlled rep speedabout 23 seconds for the lifting phase, and another 23 seconds or so for the lowering phase. Long stroke exercises take longer than short stroke exercises. I dont, however, recommend the counting of seconds. The focus needs to be on effort and poundage progression while maintaining perfect form. Just keep the bar moving in a controlled mannerno explosive movements. The key word is smoothno jerky or sudden movements. |
4. | The first edition included a few explosive liftsfrom Olympic-style weightliftingin some ultra abbreviated routines. Such exercises cant be performed with the controlled speed I now urge, because they are high-momentum lifts. Unless you wish to compete in Olympic-style weightlifting, youre better off sticking with other exercises, which are technically simpler. The Olympic-style lifts (snatch, and clean and jerk) and assistance exercises (e.g., clean, pulls, and push press) provide no unique advantages for building size and strength, but are harder to learn than other exercises, and demand expert hands-on coaching if they are to be learned correctly. Done incorrectly, they will injure you. This can be said for any exercise, but especially applies to lifts that must be done explosively. |
| Training intensity can be structured as rigidly as described in Chapter 7, with good results. Good results can also be had from using cycles with no predetermined end datesones lasting even over a year at a timeprovided that they are properly structured. Consistent gains are the greatest motivating factor. Properly designed and personalized programs can produce poundage gain on each major exercise every week or two for very long periods. |
The current state of affairs
I wrote BRAWN in 1990 and 1991. Mainstream training instruction is no better now than it was back then. But Im concerned only with drug-free genetically typical (and disadvantaged) traineesi.e., the training masses. As far as the elite goes, its a better world todaymore competitions, more publicity, more money, more drugs, and more fame.
The need for the instruction given in BRAWN is even greater today than it was when the book was first published in 1991.
The same bodybuilding deception, bull, dishonesty and hype that caused me so much grief in my youth are producing exactly the same in millions of other people. Im now wise to whats going on, and can distinguish the drivel from the good, but most trainees cant. So they get misled in the exact same way that I did, and millions of others too.
Right from 1989, when I started CS Publishing, I was on a mission to promote sensible drug-free training, and to let people know of the pivotal role of genetics and drugs in elite bodybuilding and lifting.
The word success is often used incorrectly. To my mind, kidding the masses, making a fortune out of selling training misinformation, and leading people astray, is not success no matter how many millions of items of product are sold, how many millions of dollars of profit are earned, or how many tributes for business excellence are awarded.
Appropriate, practical and safe training instruction for typical trainees is what Im into, and what should be the heart and soul of bodybuildingmainstream and otherwise.
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