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Power Lifting Steiner

Power Lifting Steiner

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Published by jdg487
Bradley Steiner material
Bradley Steiner material

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Published by: jdg487 on Feb 27, 2011
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07/04/2013

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Good Stuff from Bradley J. Steiner 
found on http://ditillo2.blogspot.com/
Powerlifting, Part One
by Bradley J. Steiner ForewordWhat I have termed the “Key Segments” (legs, back, shoulders and chest) arethe foundation stones of a powerful body. It is more important to stress that theseareas require full development, instead of emphasizing total concentration on thethree powerlifts, because there are many exercises other than these three liftsthat contribute to complete development of these areas. What is to be gained byunnecessarily limiting oneself?This is mainly intended as a bodybuilder’s book. A sensible bodybuilder’s book,I’d add, since the stress is on the development of a physique that gives theappearance of great power because it is, truly powerful. I always turn away fromthe methods advocating pump, show, and artificially inflated, bloated tissue.Believe me, such methods are only for the foolish. If you want to get the mostfrom this field and derive the fullest measure of physical culture benefits, thenyou want real, solid, healthy and functional muscle. I stress functional musclealways, since muscles that cannot do anything are similar to toy guns that lookreal but cannot shoot. What can their value possibly be?Let us assume then that you seek the limit in power and your finest possiblephysique, coupled with the rugged health associated with the image of the truestrongman. If we are agreed on this as our common goal then we are certainlyready to begin. The path is clear and the possibility of obtaining the goal soughtis open to you, provided you are willing to put in the necessary hard work.Welcome!IntroductionFor the lifter interested in developing the limit in strength, along with the finestpossible muscularity, powerlifting is a must. Super-strength is the result of developing to the limit the body’s muscular capacity for handling tremendousworkloads. The most sensible way for a lifter to handle these workloads isthrough the inclusion of powerlifting in his regular course of physical culturetraining.Power has always been admired and greatly respected through the ages. Everyculture has had respect for the man of power.
 
This is a real “how-to-do-it” book. The aim and purpose is to discuss methods,outline courses, and detail training techniques that lead to the development of great strength. There is no easy way to build the power you desire, and there isno shortcut. However, there most assuredly is a right way to train. It is along thelines of the ways described herein. If you follow this plan you will attain your goalof great power.Your first objective should be understanding. Therefore, give yourself time toread through, comprehend and fully absorb everything contained in this book.Read it through, carefully and with patience. Make sure the concepts sink in.Make sure you grasp the principles. Be certain that you basic questions havebeen answered before you actually begin training. If you read this book in thecareful way suggested you will have no problem in understanding its contents.Everything has been designed to read simply, and every idea has beenexplained fully.You will note one thing about my approach that may not be found in other power-training courses and books; that is, I concentrate enormously on the MENTALASPECTS of physical training, and that I stress the intensive development of thekey segments for the best overall development and performance (as opposed tocomplete devotion to the three currently accepted powerlifts).There is simply no way to emphasize fully the importance of the mind in physicaltraining. It is at least 80% of the whole picture. Therefore, unless it is stressedheavily, the student will be bound to fall far short of his full possibilities.Chapter One: Some Basic Considerations.The human body can be divided into four basic power segments whenconsidering training for strength. If you make a careful study of the humananatomy you will find that HERE lie the roots of human muscular developmentpotential:In the leg muscles.In the back muscles.In the shoulder girdle.In the chest area.Those four areas are the muscle mass areas. That is, the body’s heavieststrongest concentration of thick and power-oriented fibers are located in thosefour areas. If those four segments are fully developed and coordinated, itnaturally follows that the physique will take on great strength and a fulldevelopment. Formerly, it was urged that leg and back work be the primary modeof training for the lifter with aspirations toward great strength. Yet, this idea must
 
be expanded so that the shoulder girdle and chest area are recognized as therepositories of tremendous additional strength and size potential – which theysurely are.Think for a while about every strong physique man you have seen. Think not onlyof bodybuilders, but of wrestlers, Olympic weightlifters and so on, men whoepitomize full development and great strength. Where do they truly “shine”development-wise? If they are the best in their field they heavy, broad shoulders.They have dynamic power throughout their entire shoulder girdle segment. Theyhave thick, heavy backs. They have mighty legs, and, their chests are deep withgreat muscularity. Whatever else they may have, they have those four noteworthy areas of development.The important thing for the lifter to bear in mind is that the four major segments, if they are fully developed, bring about full development in the lesser body areas.This is what always happens when the training method stresses compoundexercise as opposed to isolation movements. I am here speaking not necessarilyof development with regard to pure bulk. Rather, I am speaking for thedevelopment of full, powerful muscularity.The argument that too much work on the basic, heavy exercises fails to producea shapely body is utterly false. Heredity, diet, posture, etc. have the final sayregarding how “shapely” you eventually look. Your choice of exercisemovements, per se, has little to do with this matter of muscle shape. Remember,your muscles don’t “know” what exercise is being used when you train them.Doing heavy military presses works the shoulder girdle. Doing lateral raises alsoworks this area, however, with the basic press you can strive for much greater poundage increments and a more complete and natural muscle involvement,and, as a result you will build much greater strength. The effect on the muscle’sappearance of shapeliness is little affected by the particular exercise you do. Infact, providing your inherent characteristics make you prone towards the “right”appearance when flexed, and provided your diet is right, there is every reason tobelieve that the heavier and more basic exercises will produce superior “shapeliness.”This point, again, must be carefully and clearly understood: the type of exercisesyou do with weights will have an effect on the development of a muscle’s sizeand usefulness, and a muscle’s power and strength. But, the effect upon itsappearance of shapeliness is negligible. Diet and heredity mean everything here,and since diet is the only factor under your control, I suggest you begin toappreciate its importance.Think of exercise as a basically simple but brutally hard aspect of your programto develop strength and size. Don’t ever make the mistake of believing in somestrange, “secret” programs or any other such nonsense. And above all, do notthink that the training is everything! It is vitally important, power and strength

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