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Book suggestion?

Answered on August 19, 2014
Created January 06, 2013 at 8:55 AM

I really want to be able to get strong and toned for 2013, but I do not know how to structure my workouts correctly and effectively.

Does anyone recommend a paleo-friendly book that I can read that will help me structure my workouts so that every one of them count and allow me to see progress?

I am a college student and I usually focus on four major lifts: deadlifting, back squat, bench, and shoulder press. Then I add some other supplemental things.

This has allowed me to make slow progress, but I would like to speed it up and make sure all my workouts are as effective as possible.

Thank you!

9c4ba98a3b480408bcf207f558fe659b

(355)

on January 06, 2013
at 12:09 PM

Starting Strength by Mark Rippetoe. Also google Starting Strength FAQ. It seems you're halfway there already

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3 Answers

1
D9f56875cbb032659b3b3aa3c00ebe15

(28)

on January 06, 2013
at 10:59 AM

'Body by Science' by John Little & Doug McGuff

0
43b2e97b80b1d854132b333fe9c96b87

on January 06, 2013
at 11:47 AM

I'm sure you can find a good work-out book/routine. I use muscle & fitness magazine and www.bodybuilding.com to determine different splits. There's also P90X, insanity, cross-fit etc. These are all good total body, HIIT workouts.

What's going to be as important as (if not more than) the actual workout though, is your nutrition. I advise you read the book "Paleo Diet for Athletes" by Loren Cordain PH.D and Joe Friel MS. It will help you set yourself up for success through knowing what to eat (macronutrient breakdown) and when (relative to your workout). This helps prevent things like over-training, hyponatremia etc.

Here's the amazon link to the book: http://www.amazon.com/The-Paleo-Diet-Athletes-Nutritional/dp/160961917X/ref=sr_1_1?ie=UTF8&qid=1357472603&sr=8-1&keywords=paleo+diet+for+athletes

0
81348acb7b886e2b32ca915d250268f3

(1022)

on January 06, 2013
at 09:53 AM

Not real sure about books to read, but here's my advice for what it's worth to you.

Train 1-2 muscle groups per session. I'm a myotherapist so I have a slight obsession with symmetry and muscle balance, so day 1: chest+upper back (including rotator cuff), day 2: biceps, triceps, wrists and shoulders, day 3: legs (I have knee issues so I'm limited, but when I'm 100% I do quads, hams, glutes, calves). I do rectus abdominus and transverse abdominus on every day.

Leave 1-2 days between workouts, no need to stick to a calendar weekly schedule (unless you really have to).

Sprints once per week, just pick a day either on a WO or rest day, I don't think it matters.

Train to failure. Do 5 sets of 5 reps, give or take, you should just about fail your 5th rep, if you don't, add weight.

I've just started implementing intermittent fasting, Leangains style, so from now on I will train fasted. Just an observation, I did my first fasted WO two days ago, and had no muscle soreness the next day, despite working harder than I previously have.

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