Download or read book SQUAT 101 THE READER written by Rahul Mookerjee and published by 0 Excuses Fitness. This book was released on 2023-04-26 with total page 273 pages. Available in PDF, EPUB and Kindle. Book excerpt: Here it is – the long awaited compilation on SQUATS! Contains the two highly acclaimed and VERY WELL “received” books Squat 101 – and Squat 101 – the TIPS! Jack La Lanne, famous fitness pioneer once had this to say about fitness (and diet/health) in general – Exercise is king, nutrition is queen, TOGETHER they make a KINGDOM. There is great wisdom behind those words my friend, TOGETHER they make the kingdom, separately they might still be and are forces to be reckoned with – big time – but it’s only when they get together in concert is when they can really unleash their magic – their POWER as it is. Consider book #1 in the series to be the CAKE and #2 to be the ICING on an already splendid cake. “Cut it” any way you like, but the two books go together, lots of folks have wanted it and asked for it in compilation format, so here it is NOW. Like bread and butter, squats and the tips go together – together they will make up the BASE of your fitness kingdom, and catapult you to rarefied levels of strength and success in the mighty SQUAT like you never dreamt of before. Start today. Start NOW. And remember, 100 squats a day keeps the ole doc away. And also, always remember the cardinal truism of “if you ain’t squatting”? Then you ain’t training. Period! Get this book now, a must grab for every serious fitness trainee.

Download or read book SQUAT 101 THE TIPS written by Rahul Mookerjee and published by 0 Excuses Fitness. This book was released on 2023-04-26 with total page 119 pages. Available in PDF, EPUB and Kindle. Book excerpt: “A 100 pushups a day keeps the doctor away, and …” So do a 100 SQUATS! I was going to say 250, but upon thinking about it I came to the conclusion that 100 is a fair number – both in terms of pushups and squats. Like most of my writing, this is something that a true “doer” will understand – and those that don’t do will scoff (like a recent fatass did) “who the hell made this rule”. No-one made the rule, my friend. But the bottom line is this – certain things just “are”. I could question this logic of “why do people eat three meals a day” – and given my extreme success in following a diet which is the polar opposite of this in terms of timings, and the success of those that have followed similar diets and exercises routines that make the so called experts “cringe” – well, ultimately FACTS count, my friend. And it didn’t surprise me that this rant came from a lazy fatass (that in his own personal life lives on his wife, never has any money, can’t for whatever reason hold down a real job, is the sort of person that reads from pre-prepared scripts and does so in a most bumbling manner “ole Bumble”, hehe – I am NOT referring to the cricketer here! – and most of all, can’t do either a pull-up or squat in proper form amongst others). He ain’t the only one either by far my friend .No he’s not! Why do boxers and wrestlers “refrain” before a match – months before? I’ve explained this galore, but those into “science” will question this too. By all means question it, but if all the logic you have for an answer yourself is “who the hell came up with it” – then you’re not qualified to ask the question, friend. Real doers don’t ask idiotic questions – they DO and experience for themselves. And they get results, like yours truly does. I could wax lyrical here, and have on my own site about this - but for now, lets get to the MEAT of the matter- The benefits you’ll get from this course - Every benefit you get from following what is mentioned in Squat 101 x 100. Yes, I could end that here … and not be wrong. But, here are a few more – Improved performance in all exercises, even those NON squat related. Improved strength and conditioning throughout the entire body – and youll BLAST past personal bests on squats like you’ve never imagined. If you thought 500 squats was a hallowed number, you’ll be aiming for a 1000 now, thats how confident you’ll be feeling after workouts imbibed with these tips. Your abs will turn into rock solid slabs of GRANITE – oh wait, I hear you say they’re that way already from squatting daily as in Squat 101. Ok, REBAR then! Trust me, this one movements works the core heavily! Something that might come as a surprise – your GRIP strength will increase exponentially as your leg strength does. Don’t believe me? Test yoursef on pull-ups after a month of getting good, damn good at squats, and tell me how you do! You’ll naturally have more energy and want to crank out more workouts. Your WORK output and output in life in general will increase by so much and you’ll achieve so much more on AUTO PILOT it ain’t even funny, but the factor, let me just say 10 or more! Your thighs will become so strong that you’ll be able to break into a sprint without warming up much as I did today – full speed, cheetah or TIGER style! Your derriere will turn into “dimpled” lumps of muscle *that description came from my wife who says the muscles make a “dimpled outline””. Ok, TMI? Maybe. But its also something everyone WANTS! And much more I’m not mentioning here, my friend. These tips – EVERYONE should own a copy of them, period. Its that simple. Get it NOW. Best, Rahul Mookerjee

Download or read book Squat Every Day written by Matt Perryman and published by Myosynthesis Books. This book was released on 2013-04-16 with total page 318 pages. Available in PDF, EPUB and Kindle. Book excerpt: What readers are saying... "Anyone serious about strength needs to read this book." "A MUST READ!" If you're interested in more lean muscle, the biggest squat of your life, and unbreakable mental toughness even outside of the gym... but you're always frustrated by the 'same old' advice that never seems to move you ahead... you'll want to keep reading. The title is no lie. Yes, you really can squat every day. No, it won't "put you on the train to Snap City". But first, beware: This isn't your average "how to lift weights" book. There's no cookie-cutter programs that look just like the programs in every other exercise book you've bought before. What you'll find inside are little-known strategies used by the world's top weightlifters and strongmen to blow past world records. And they do it by ignoring everything you've ever been told about how your body responds to weight training. Even the experts who hate it in public secretly admire and follow the advice inside Squat Every Day. Inside, you'll discover: * The lies you've been told about recovery. Learn why your body won't fall apart if you put it under pressure (and what key ingredient you leave out of your training if you don't push it hard enough) * Why your mindset and mental attitude are more important than any workout you do. (If you've ever wondered why you aren't making progress, you might be shocked at how important this is... but hardly anybody talks about it in detail.) * The difference between beginners and advanced strength athletes that nobody wants to talk about (and it's NOT illegal performance enhancing chemicals) * The real story behind the insane workouts of the Bulgarian weightlifting team and how you can make them work for you... even if you've got a full-time job and a life outside the gym. * The one variable that almost nobody keeps track of... and why it might be the most important part of your workout (Hint: It has nothing to do with how many sets and reps you do or even how much weight is on the bar). If you're looking for the magic pill, I'll be blunt: You should give this book a pass. I'd rather you not read it if you are impatient, uncooperative, and unteachable. If you don't have the right attitude, this isn't for you. But if you're willing to learn... and you're ready to make the jump to the next level... what's in this book can have you setting PRs in as little as a few days. If you're ready to join the thousands of men and women who have made the best gains of their life, grab your copy right now.

Download or read book SQUAT 101 written by Rahul Mookerjee and published by 0 Excuses Fitness. This book was released on 2022-11-11 with total page 140 pages. Available in PDF, EPUB and Kindle. Book excerpt: DISCLAIMER The exercises, workouts, and routines in this book are meant for people in good physical condition. Stop if you experience any pain or other discomfort while doing these, and visit a medical practitioner if you have any doubts. The author is not a medical professional, and is not responsible for injuries (or other maladies) that may arise as a result, either direct or indirect of following the routines and exercises in this manual. That said, this book is probably, along with 0 Excuses Fitness which didn’t devote near as much attention to squats as it should have – and Gorilla Grip, and Pushup Central – and my books on pull-ups – a MUST have for any serious trainee. The exercise in this book will REHABILITATE – not harm. That has been the case for EVERYONE that has followed these routines – and … Dear Reader, Man! I gotta tell you, I feel so damn ANNOYED when I write disclaimers of the sort I just did above, which I didn’t copy and paste from a template (I should have one). I gotta put it in though because no doubt there will be SOMEONE who tries these exercises, does them wrongly, and then turns around and in a typical trigger happy manner blames the author and the book for “causing the problems” when the reverse is actually true. Legal disclaimers and all that, I didn’t pay much attention to these things before, I rarely do even now, but since we’ve grown to a certain level “I gotta put it in”. And I almost done made the disclaimer into the introduction! You that is reading this likely KNOW who I am, Rahul Mookerjee, the “Stella Artois of Bodyweight Training Culture” as this shi fu is called – brutally honest to a T from day one, and continuing on in that vein now. “If you ain’t squatting – you ain’t training”. Period. In Matt Furey’s classic book Combat Conditioning, Furey once penned something similar along the lines of “if you’re not doing Hindu squats, you’re not really doing Combat Conditioning”. Maybe, maybe not, but I get his drift. To me, I’d say squats – period – not necessarily just Hindu squats. My book 0 Excuses Fitness which is the baseline for any serious fitness trainee has been called the “very best there is in fitness out there, there is NOTIHNG else that even comes CLOSE” contains instructions on squats, and an entire video (digital download) dedicated on how to do Hindu squats. And a whole plethora of pushups – indeed, if you do what I did in the workout video the rest of your life, you’ll quickly get in great shape and advance beyond your wildest dreams. But all along, I had this niggling feeling I wasn’t devoting “enough attention to squats”. I did to pushups, yes. But even then I came out with Pushup Central – another classic manual with 55 different ways on how to perform “the world’s oldest exercise” and that was both very well received and very warranted (and a classic example of DOING the thing first even though “no-one asked for it”). Sometimes you gotta DO first. The customer – YOU – sometimes has to be SHOWN the final product – FIRST. And back to squats, for some reason, a lot of the great books on bodyweight training culture don’t talk a lot about ‘em. I would be remiss to leave out Brooks Kubik’s Dinosaur Bodyweight Training here, in it he says you should do squats daily, and do ‘em for the rest of your life. He provides detail on them too, but again, nowhere near what this great exercise deserves. And again – as Rahul Mookerjee says, if you ain’t squatting, you aint training, period. I don’t care what else you do, I don’t care if you climb hills for four hours a day straight (as I did, and continue to do, and it keeps in SUPER CONDITION) – I don’t care if you bang out 250 straight pushups in the morning, and then repeat in the evening, I don’t care if you’re a stud at pull-ups, I don’t care if you can bridge for hours on end – all those things are great, you SHOULD work up to those levels, but again. If you ain’t squatting, you aint training. Sprinting doesn’t replace squats. Step ups don’t even come close (to me, they are the lazy man’s equivalent of leg training – though don’t get me wrong, they are a great SUPPLEMENT). But again. There is a reason the ancient Hindus did squats galore for thousands of reps a day. There is a reason the Gama swore by BOTH Hindu Pushups – and Hindu SQUATS. He was reputed to have done over 5000 squats and 3000 pushups daily, and while these numbers are probably not entirely accurate – the fact remains that bodyweight exercises were the cornerstone of his routine – and ultimately what brought him PHENOMENAL SUCCESS (he once lifted a 1200 kg stone that TWENTY FIVE regular people failed to budge on their “collective”). That’s an example of the power that bodyweight training can give you. Look, as I’ve said repeatedly in my training newsletters – there is nothing that beats the up and down motion of the body you get with squats – it works the core and entire body like NOTHING ELSE! Lots of folks think squats are just an thigh exercise. Wrong. Done right, they work the thighs yes, but if thats all you think you’re working – you ain’t doing ‘em right. Squats tax the HAMSTRINGS – a hugely ignored part of the body – the calves (obvious) and also the entire back and CHEST. They tax the BUTT muscles when done right! The deep breathing you do (or should do) when doing squats enlarges the rib cage and improves functioning of the entire body – improves assimilation and digestion of the FOOD you EAT – gets rid of extra fat around the midsection and entire body quicker than almost any other exercise will – and is an “all in one” exercise that you can do even when you’re pressed for time. Steve Austin “oh hell yeah” (we all know him!) once made the comment of “if you do squats, I don’t care what else you do, youre going to grow!”. For a wrestler on the road almost 365 days a year, and a beast incarnate, I’d listen when someone like him says something. Ditto for dips, often called the upper body equivalent of the squat, and pull-ups, but this book focuses on SQUATS. Again, if there was one flaw that I personally believe 0 Excuses Fitness had, it did not devote near enough space in the 300 plus pages of the book to squats. I believe it got close in terms of pushups, but I put out two more books on pushups anyway! And now, I’m doing the same with SQUATS. Enjoy! Some may get back to me at this point with “well, I squat with weights”. And thats great if you choose to do so. However, this book is about bodyweight squats, which I truly believe tax the body FAR more internally at a deeper level than simply “5 sets of the heaviest squat” you can do. Indeed, a lot of these guys that can squat Everest fall flat on their face – or butt – when asked to do 100 straight Hindu squats, for one (and we ain’t even getting to the tougher versions you’ll see in this book). If they can even do them to begin with – most flop out at 20 when they start and cannot walk properly for DAYS on end. Remember, it “aint just bodyweight squats”, there is a whole ART to squats if you do ‘em RIGHT! I cannot tell you how much it irritates and annoys me – aggravates the living hell out of me when someone approaches something with that “its just this” attitude, if thats the attitude you got, then don’t do the exercise in the first place. It doesn’t need you – you need it. Period. And last, but not least, if you have pre-existing injuries, rods in your legs – wonky lower backs and shoulders from years of either heavy squatting or lifting or (even worse) “body building” (boobybuilding) …. some of you might think “well, high rep will kill me”. No, my friend, it wont. The way I teach you to do these exercises is UNLIKE any other you’ve seen out there – those that have read my books know this “I’ve never seen anything like your books out there”. The INTENSITY is unparalleled – like with me. And all these squats REHABILITATE – they don’t tear down. If you’re currently in good shape, they will get you in BETTER SHAPE – and how? Because they tax you from the entire out. Your fasica, your BREATHING, your TENDONS, joints, ligaments, all those ignored parts of the body will be worked heavily and to the bone, not just your muscles!! In fact, done right, bodyweight squats have been proven to increase BONE density too my friend – much like upper body exercises like pull-ups etc have. Best part though, as I’ve said before ……….. You’ll FEEL like a billion bucks! NOTHING trains the body and makes you feel better than heavy duty LEG WORK! Trust me on this one, when you’re walking around with that “thighs rippling” (without you consciously doing it) … you’ll know what I mean. Lets keep the focus on fitness though, not “looks”. Those are a distant by product, and as I’ve said tons of times before, train for FITNESS, train for functional STRENGTH, not “looks”. Train for something useful, train for something that can save your life (and ass) when you really, really need it, when no-one else will help, when it’s YOU, and just YOU against all of ‘em, train to have the gumption to beat the odds even when they’re staggeringly against you, train to have WILL, train to have SOLID, superhuman POWER – and so forth. In short, training should be practical and useful, bottom line! And way too many people make it otherwise. Anyway, I could write tomes all day on this, and do on my site … But for this introduction, we’ve gone on all enough, so I’ll stop here. Hehe. But as a last reminder – – remember, if you ain’t squatting? Then you ain’t training, period. Onward! LEG RIPPLING SWAGGER! Without you even trying, my friend. I dont know if you know what I’m talking about, but maybe you do … In 2002, I went to China for the first time – at the age of 23, supposedly my “best time” when I was supposed to be in the “best shape of my life”. Yet, for me, it’s been the opposite most of my life. When young, I was never in good shape – though I wanted to be – and got ridiculous advice from all and sundry in terms of training such as “lift pink 10 kg dumbbells” for half an a hour day, thats how the big guys build muscle! Or, the “he thinks he’s so strong” comments made by family members who did not know any better that tore me down mentally. This isn’t me castigating family here. This is me being brutally honest with you about my LIFE and fitness – and ME – in general as I always am, and telling you a story as I always end up doing – all true, hehe. REAL LIFE! Perhaps no other book fits the “real” (keeping it real) category better than THIS one, the words BE flying out of my mouth as I speak – phew! Deep breath. But anyway, so I went to China, climbing the stairs to my fourth floor apartment left me dizzy (almost) and breathing hard, when I had to lug suitcases up there? My! It was like I had to climb Everest! And dont get me wrong. I did other things back then – I was a weight lifter – I lifted real weights, not 10 kg dumbbells! People in the office would squeeze my forearms and say “he’s STRONG!” I still remember my mother, who once made the “he thinks he’s so strong” comment when I was young say the reverse when she saw me lug their suitcases up – heavy ass 25 kg suitcases, one hand at a time up to my apartment. “I’ll never forget how you did that”, she exclaimed. But even with all that, a lot was missing. I was strong, but not anywhere NEAR fit. And I could use my strength ONCE – but nowhere near what it needed to be ie. “repetitively”. It was really in the September of 2003 or I believe 2004 (I Think I first went to China in 2003, not 2002 as I said up there) that my life changed … Anyway, I’ll get the dates clear later. … when I met a certain Ann Lee! The first time I dated her in the park – right smack next to my house, with a huge mountain in it I could SEE from my apartment, yet for some odd reason I ignored this free fitness tool right in front of me (we often do that!) … the date was her idea, the park? I didnt even know it was there! – and we climbed the mountain, I remember what a MESS I felt like when doing it! I remember STRUGGLING up that damn hill like it was Everest (right now I can slink up it easy peasy five times a day, and it ain’t an easy hill to hike, trust me!) … I remember how out of breath I was, I remember my legs turning to jelly – my lower back wonking out – and calves burning … and all along, I remember a PUMP, a massive PUMP in my forearms of all things I had NEVER felt with anything else! I still remember the girls there giggling in that cute Chinese way and pointing at the fat lao wai (foreign devil, or “wai guo ren” – old man from from foreign land) climbing the hell …. Or was it hill. Hehe. It felt like the former! I remember thinking “when will this damn torture end”. Hehe. That hill felt interminable! I was going to put the picture from Advanced Hill Training here too, maybe someday. For now – back to it – THAT, as a certain Kelly was to say “years later” – is REAL TRAINING! REAL HILL climbing! I had experienced it before when climbing the Indian Himalayas, so steep that when I asked my father to do it again once after a day the very vehment “NO WAY!” was all the answer I needed Hehe. Anyway – where was I. Swashbuckling thighs, eh. The hill caused a revolution in my life, fitness wise, most of it is here for you to see! It CHANGED my life – till this day, I credit Ann Lee for doing this. If she had not come into my life, none of this would have happened. Of course, I credit my work on a certain Dongguan Expat website as well for that, but thats another story! Anyway, I quickly got in better shape climbing that hill on the weekend, then after Ann Lee kicked my rumpus again (I was making excuses about not climbing after work “it’s too late” or something) – I started doing it daily, and a fitness machine emerged. The lower back that had felt so wonky for DAYS after that first climb – became STRONG. The legs – thighs especially turned into rippling pillars of STEEL from that climb. My upper body fat disappeared, my strength improved, my PULL-ups shot through the roof, most of all, I was seeing my GRIP strength improve by leaps and bounds which amazed me! An idiot once wrote back on Gorilla Grip saying “he claims he’s improved his grip by NOT doing a single pull-up for months, but he doesnt say how he’s done it!”. Actually, I did say. He was just too dumb to read between the lines. My core strength increased x 10, my digestive issues went away, but all of that is different, another story, what I’m going to tell you about is one night I was walking to the bank to get some cash for a trip out of China, and the way I was walking, with my thighs bulging out naturally – well, I dont know if you guys have ever experienced that, but it makes you feel like a BILLION BUCKS! I repeat, a billion bucks, untouchable, confidence like nothing else, and it usually comes with a toned swagger to your CORE too, strength you will NEVER lose! I’ve often tried to replicate this “without having it”, and it showed. People told me “dont splay your legs out like that!” But when you have it naturally, it shows too! In the movie Get Carter, Sly Stallone walks into see the owner of the pub where his brother Richie died – now, he’s dressed in a full suit, typical “mob enforcer”, calm, menacing, quiet, viper ready to strike if need be … goateed to a T, and so forth, as my friend Lily once said, “looking like a bad ass!” He was. But that walk to the desk, much like my walk to the ATM that night, the way the thighs rippled, that understated SWAGGER that comes from being in SUPER SHAPE – I’ll never forget that! You have to FEEL IT to UNDERSTAND! And squats, my friend, are the ONE exercise that will give you this x 10000! Sure, you can climb stairs, you can hike hills – all of that is great. But like I’ve said above, nothing replaces squats. You that can hike hills for hours might be amazed when you first get on some of the squats in my program, you might not be able do more than 25, and you might not be able to walk for days after wards either. Trust me on this one! Squats do what NO other exercise does, my friend, and back to swashbuckling SWAGGER, and machismo, and feeling great… well, thats the icing on the cake, but also the reason you should be DOING these in the first place! On one last note – some of you might ask though, “why do I need squats” (given what I’ve said about other forms of training). You might as well ask me “why do you need to breathe – or train – or live in the first place”, it’s that obvious. Look, like I’ve said before, nothing beats the up and down motion your body makes, and the internal changes that go on your body, the strength it builds, the functional strength it builds throughout the whole body that you simply cannot get from any other movement. When you wrestle, for one, what sort of positions do you have to constantly fight your way out of ? I dont think you’re climbing a hill or stairs in that motion, are you? Squats have a CIRCULAR sort of motion, my friend, not just Hindus, all squats, that ensure you return back to where you started, “full circle”, a motion used in EVERYDAY life, fighting, walking, all of it, and again, you have to squat first to truly understand it. Sure, the other methods I’ve mentioned work, but they dont work nearly as well as squats, and NOT in the same manner. Does that mean you dont do them? Of course not. You do BOTH. You have ALL the fitness tools you need in your fitness toolkit, not just one, but you dont neglect the most basic and important one as most people DO. Squats build EVERYDAY strength and functional fitness – and I’m talking BODYWEIGHT squats in a way nothing else can, that is the most simple and concise answer I can give you. There is a reason the old timers did these daily without fail and in high reps, and if even that isn’t enough for you, you’re at the wrong page, and probably better off pumping and humping the leg press at the Jim. FEROCIOUS SQUATS! Way too many idiots and morons think and will say the bodyweight squat – or the Hindu squat or any of the variants I’m going to be teaching you in this NEVER SEEN BEFORE COURSE “just a warmup”… Or, it doesnt build muscle. Or, the real deal is weighted squat, and those should really be focused upon, while the others? Blah. “Just do it” to get them over with, and usually in a haphazard half hearted manner. I’m here to tell all these sort of people that they’re grade A buffoons. Not only are they choosing the path of most injury as opposed to least, but they’re also depriving themselves of the valuable tendon and ligament benefits you get from bodyweight work – not to mention strength, that can be used repeatedly without your legs giving out as opposed to 5 reps, or 20 reps while squatting a cow or what not. Dont believe me, take the cow squatters, ask them to pump out 100 – hell, 50 ferocious squats, and we’ll see. FEROCIOUS SQUATS. Maybe I should rename the book that … Hehe. Or maybe I’ll leave it the way it is! But really, my friend. When you do these, remember too many people go through the motions and nothing else, do NOT be one of those people. I was resting this afternoon, then I said to myself – lets do some squats, and let’s AMP THEM! FEROCITY! You really put all you got into them, you dont pause for long breaks either to catch wind, you … are a man – or a woman – on a MISSION basically. The sort of mental strength this sort of workout builds is beyond comparison, you cannot get it from anything else, weights or not included, but why just believe me? Take it from the old time strongmen, all of who had legs of pure steel. Not all squatted an elephant, or even bothered, but they all, right from the Gama, to Bruce Lee, to modern day legends like Herschel Walker were DAMN good at the bodyweight squat, and did tons of reps daily, often throughout the day. There is a reason to the so called madness, or a method, and a reason behind doing what they did. REALLY put all you have into it. FOCUS – I repeat – focus on breathing in and out with every repetition consciously, this will make the workout far tougher, and bring way more results than if you do it without focus on the breath. You should REALLY feel the heart thumping after around 100 reps or so, if you can even get that far. Ass to grass – on every rep. No excuses, pally. And STRAIGHT back up, no bent knees on that one. And there it is. FEROCIOUS squats, and boy do they bring results and then some. Anyway, enough on that. On to the … (and yes, thats one of the secrets to squats getting you in ferocious, awesome shape, but there’s plenty more in the BOOK) BENEFITS you can get from this course – I think we’ve covered a lot above already! But here they are again in bullet format for you … Build a BULLETPROOF, rock solid body with squats, a “son of the soil” look that comes only from having a sturdy foundation beneath you, a foundation that cannot be ROCKED. Build the sort of SWASHBUCKLING “thigh” swagger (and swagger in general) feeling you get when you have those ripping, FIT legs and a toned midsection (they go together). The feeling cannot be beat, it cannot be replicated, and it, or the lack of it SHOWS when you walk – or STRIDE around the place – and believe me, THIS feeling alone is worth a BILLION BUCKS and the price of this course MANY TIMES OVER!! Build massive thighs that ripple with functional muscle by doing this course – NO, “rippling” with muscle is NOT an exaggeration! Build MUSCLE on your entire body and lose weight quicker by doing squats, yes, just squats, I repeat, JUST SQUATS!! and nothing else quicker than almost ANY OTHER EXERCISE. If you ain’t squatting, you aint training, and thats a maxim that holds true my friend – so does the maxim of “if you squat, I dont care what else you do”, youre going to GROW! Increased lower back strength without doing a single exercise for the lower back, the squat taxes EVERYTHING when done right. Improved – VASTLY improved performance on all your upper body exercises, including pull-ups. (especially pull-ups, I should say). Perhaps the most amazing benefit of this sort of heavy duty LEG training is the indirect gains you see in GRIP Strength – writing this makes me feel literally light headed thinking about it, trust me on this one. You can forget about digestive issues like IBS, constipation, flatulence and such the general population is afflicted with – squats are the best medicine ever, natural, and you dont need no doctor for them either (and neither the bills, hehe). A sense of calmness and sang froid when you get good at this that will translate over into your daily life, work, relationships, all of it. Improved performance in the BEDROOM – especially when you combine squats with isometrics and pull-ups. You’ll build mental focus and gumption like NOTHING else. A lot of lazy fools will tell you high rep squats are boring. When you hear that, think “ah, yes. They require FOCUS and dedication, so these idiots think it’s boring!”. You’ll build FEROCITY from the inside out like nothing else you’ve done before, you’ll truly understand, comprehend the meaning of being a TRUE BEAST! And many, many more that I have not mentioned here as yet, but will as I go along. This course is worth its weight many times over in GOLD. And if you're IN ANY way serious, or even CLAIM to be serious about physical training done right, you'll want to get your mitts on this nigh invaluable course NOW. Just do it, my friend. NOW! Best, Rahul Mookerjee

Download or read book City Is Ours written by Bart van der Steen and published by PM Press. This book was released on 2014-09-11 with total page 463 pages. Available in PDF, EPUB and Kindle. Book excerpt: Squatters and autonomous movements have been in the forefront of radical politics in Europe for nearly a half-century—from struggles against urban renewal and gentrification, to large-scale peace and environmental campaigns, to spearheading the antiausterity protests sweeping the continent. Through the compilation of the local movement histories of eight different cities—including Amsterdam, Berlin, and other famous centers of autonomous insurgence along with underdocumented cities such as Poznan and Athens—The City Is Ours paints a broad and complex picture of Europe’s squatting and autonomous movements. Each chapter focuses on one city and provides a clear chronological narrative and analysis accompanied by photographs and illustrations. The chapters focus on the most important events and developments in the history of these movements. Furthermore, they identify the specificities of the local movements and deal with issues such as the relation between politics and subculture, generational shifts, the role of confrontation and violence, and changes in political tactics. All chapters are written by politically-engaged authors who combine academic scrutiny with accessible writing. Readers with an interest in the history of the newest social movements will find plenty to mull over here. Contributors include Nazima Kadir, Gregor Kritidis, Claudio Cattaneo, Enrique Tudela, Alex Vasudevan, Needle Collective and the Bash Street Kids, René Karpantschof, Flemming Mikkelsen, Lucy Finchett-Maddock, Grzegorz Piotrowski, and Robert Foltin.

Download or read book THE PUSHUP CENTRAL READER written by Rahul Mookerjee and published by 0 Excuses Fitness. This book was released on 2023-04-24 with total page 321 pages. Available in PDF, EPUB and Kindle. Book excerpt: This book is a gigantic compilation a.k.a magnum opus containing the two very well received books "Pushup Central" and "Pushup Central - the TIPS!". The first book goes where "no man has gone before in terms of pushups, and indeed physical activity", and shows you unique, creative and interesting ways to do pushups that will burn fat off your body quicker like butter in a furnace - or ole George Foreman's grills, hehe - and build lumps of hard, solid corrugated MUSCLE over your entire body while doing so. Your health and fitness levels will skyrocket dramatically within a while of getting on this routine. Your abs will become a bundle of steel and chiseled muscle, and you'll have pillars for legs - stamina that doesnt run out - and SKYROCKETING CONFIDENCE and best of all, these exercises will truly develop the "iron jaw" in your mentally and physically. Once you get on the exercises in Pushup Central (once you learn them, and then DO them regularly as opposed to just read) - you'll not only become a fitness phenom like NO other (in relatively short time at that!) but you'll find that problems in other areas of your life melt away and you achieve all goals you set for yourself on auto pilot, almost. You'll focus like a laser on your work - and goals - and will sleep like a baby at night as well on these routines. Truly, 100 pushups a day keeps the doctor away - for good - and I ain't even kidding there. And if you thought that was all, no, I'm just getting started. The SECOND book in the series is the world famous book on TIPS - extras that were not included in the initial book - 51 forgotten TIPS that will take you from being "just good at pushups" to rarified and STRATOSPHERIC levels of excellence at this exercise. In other words, the cake is great, but the icing is really what makes it uber special, and so it is with this cake and the icing - and in this book, yours truly, the bodyweight exercise Guru as the 0 Excuses "fanatics" swear I am (and they're spot on) brings you pushups like never before, in a style and format that has never ever been put out there before, period. These tips will help you improve your pushup numbers per set or overall - they will BOOST your stamina while doing pushups (if you implement correctly) - they will help you RECOVER faster too. You'll learn which are the best supplementary exercises and workouts to do with pushups - the best way and best types of pushups to do - why certain types of pushups are always a must to do, others maybe not so much so - and a lot, lot more that no-one else out there knows, let alone teaches you. EACH of these tips is probably worth the $150 odd I'm charging for the course, which given the massive amounts of information that is NOT known to the public (no, you cannot find it all on Google either) - is a pittance my friend, a nigh pittance I'm charging you for this course. I should really be pricing this at $1000 or thereabouts, and likely will at some point. But for now, we'll stick to a "special introductory" price of $150 for the Kindle Edition. Be sure and check out the paperback and hardcover versions as well! Pushing for YOU - forever! Very best, Rahul Mookerjee Fitness Fanatic "par excellence" and so can YOU BE if you do the thing! :)

Download or read book Reading the Bones written by Elizabeth Weiss and published by University Press of Florida. This book was released on 2017-10-31 with total page 205 pages. Available in PDF, EPUB and Kindle. Book excerpt: What can bones tell us about past lives? Do different bone shapes, sizes, and injuries reveal more about people's genes or about their environments? Reading the Bones tackles this question, guiding readers through one of the most hotly debated topics in bioarchaeology. Elizabeth Weiss assembles evidence from anthropological work, medical and sports studies, occupational studies, genetic twin studies, and animal research. Examining the most commonly utilized activity pattern indicators in the field, she reevaluates the age-old question of genes versus environment. While cross-sectional geometries frequently inform on mobility, Weiss asks whether these measures may also be influenced by climate-driven body shape adaptions. Entheseal changes—at the locations of muscle attachments—and osteoarthritis indicate wear and tear on joints but are also among the best predictors of age and can be used to reconstruct activity patterns. Weiss also examines the most common stress fractures, such as spondylolysis and clay-shoveler's fracture; stress hernias or Schmorl's nodes; and activity indicator facets like Poirier's facets, Allen's facets, and Baastrup's kissing spines. Probing deeper into the complex factors that result in the varying anomalies of the human skeleton, this thorough survey of activity indicators in bones helps us understand which markers are mainly due to human biology and which are truly useful in reconstructing lifestyle patterns of the past.

Download or read book Super Squats written by Randall J. Strossen and published by Ironmind Enterprises. This book was released on 1989-01-01 with total page 107 pages. Available in PDF, EPUB and Kindle. Book excerpt: SUPER SQUATS...the runaway #1 bestseller at IRONMAN books every single month since it was added to the list! "SUPER SQUATS" is, quite simply, the best book ever written in the field of muscle building."--John McCallum (author of the KEYS TO PROGRESS series). "SUPER SQUATS"...is magnificent!...I wholeheartedly recommend you to get this book."--from review by Stuart McRobert in THE HARDGAINER (September 1988). "...a marvelous piece of work"--Chester O. Teegarden, former Associate Editor, IRON MAN. "SUPER SQUATS" is a well-written, extremely interesting & informative...impeccably documented."--from review by Bill Starr in IRONSPORT (June 1989). "If you are looking for unbelievably fast gains in muscle size & strength, this is your book. It's also your book if you are interested in some colorful Iron Game history, or need sound advice on anything from how to equip a home gym to how to psyche up for heavy lifts...Besides being brutally effective & drug-free, this approach to muscle building presents a clear alternative to programs built around complicated machines & exotic food supplements...rest assured that you're not being duped with some half-baked scam."--from review in MUSCLEMAG INTERNATIONAL (June 1990).

Download or read book Strong written by Lou Schuler and published by Penguin. This book was released on 2016-11-15 with total page 306 pages. Available in PDF, EPUB and Kindle. Book excerpt: A groundbreaking strength and conditioning plan for women, from the authors of The New Rules of Lifting for Women. Forget the elliptical machine and the candy-colored Barbie weights. Female athletes are hungry for real fitness. They want to be Strong. By now, it’s common knowledge that women can and should train the way men do. Today’s women want to be strong, with lean and athletic physiques. Fitness author Lou Schuler and renowned strength coach Alwyn Cosgrove present a comprehensive strength and conditioning plan to help women burn fat and build muscle by getting them off the machines and revolutionizing how they work out. Offering direct guidance and proven tools to help readers enhance their strength and get truly fit, Strong provides: • A three-phase training program, including nine unique total-body workouts • More than 100 exercises, with detailed instructions and step-by-step photographs • Simple nutrition guidelines to cut through the barrage of trendy diets in magazines • Inspiring success stories from women who have used this training program Schuler and Cosgrove’s The New Rules of Lifting for Women has empowered tens of thousands of women inside and outside the weight room. Filled with the latest research distilled in Lou and Alwyn’s signature direct style, Strong will help women remake their physiques and reimagine their lives.

Download or read book Ready To Run written by Kelly Starrett and published by Victory Belt Publishing. This book was released on 2014-10-21 with total page 288 pages. Available in PDF, EPUB and Kindle. Book excerpt: In a direct answer to the modern runner’s needs, Dr. Kelly Starrett, author of the bestseller Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance, has focused his revolutionary movement and mobility philosophy on the injury-plagued world of running. Despite the promises of the growing minimalist-shoe industry and a rush of new ideas on how to transform running technique, more than three out of four runners suffer at least one injury per year. Although we may indeed be “Born to Run,” life in the modern world has trashed and undercut dedicated runners wishing to transform their running. The harsh effects of too much sitting and too much time wearing the wrong shoes has left us shackled to lower back problems, chronic knee injuries, and debilitating foot pain. In this book, you will learn the 12 standards that will prepare your body for a lifetime of top-performance running. You won’t just be prepared to run in a minimalist shoe–you’ll be Ready to Run, period. In Ready to Run, you will learn: The 12 performance standards you must work toward and develop on an ongoing basis How to tap into all of your running potential and access a fountain of youth for lifelong running How to turn your weaknesses into strengths How to prevent chronic overuse injuries by building powerful injury-prevention habits into your day How to prepare your body for the demands of changing your running shoes and running technique How to treat pain and swelling with cutting-edge modalities and accelerate your recovery How to equip your home mobility gym A set of mobility exercises for restoring optimal function and range of motion to your joints and tissues How to run faster, run farther, and run better

Download or read book Creation Evolution 101 written by Bruce Bickel and published by Harvest House Publishers. This book was released on 2004-04-01 with total page 290 pages. Available in PDF, EPUB and Kindle. Book excerpt: Simple yet comprehensive, this guide offers a witty discussion of the scientific difficulties with the theory of evolution, evidence pointing to creation and intelligent design, the Christian approach to science, and how Genesis relates to the latest findings, while challenging the reader to think clearly and critically about the facts and opinions of science and their impact on our understanding of the Bible. Original.

Download or read book Securitization of Property Squatting in Europe written by Mary Manjikian and published by Routledge. This book was released on 2013-05-29 with total page 262 pages. Available in PDF, EPUB and Kindle. Book excerpt: Housing is no longer about having a place to live – but about state pressures to conform, norms and policies regarding citizenship, and practices of surveillance and security. Breaking new ground in the field of urban politics and international relations, Securitization of Property Squatting in Europe examines and critiques legislative initiatives and examines governmental attempts to reframe urban property squatting as a crime and a threat to domestic security. Using examples from France, Netherlands, Denmark, and Great Britain, Mary Manjikian argues that developments within the European Union – including terrorist attacks in London and Madrid, the rise of right wing extremist parties, and the lifting of barriers to immigration and travel within the EU – have had effects on housing policy, which has become the subject of state security policy in Europe’s urban areas. In Denmark, squatting has often had an ideological, anti-state character. In Paris, housing policy can be viewed as a type of identity politics with squatters as transnational actors who pose a transnational security threat. In Great Britain, the role of the press has created a drive to criminalize squatting. Events in the Netherlands present two competing notions of what housing is – a human right, or an economic good produced by the free market.

Download or read book Search for Greatness written by Judson L. Biasiotto and published by . This book was released on 1991-11-01 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt:

Download or read book Rebuilding Milo written by Aaron Horschig and published by Victory Belt Publishing. This book was released on 2021-01-19 with total page 793 pages. Available in PDF, EPUB and Kindle. Book excerpt: Every athlete who spends time in the weight room eventually deals with pain/injury that leaves them frustrated and unable to reach their highest potential. Every athlete ought to have the ability to take the first steps at addressing these minor injuries. They shouldn’t have to wait weeks for a doctor’s appointment, only to be prescribed pain medications and told to “take two weeks off lifting” or, even worse, to “stop lifting so heavy.” Dr. Aaron Horschig knows your pain and frustration. He’s been there. For over a decade, Dr. Horschig has been a competitive weightlifter, and he understands how discouraging it is to tweak your back three weeks out from a huge weightlifting competition, to have knee pain limit your ability to squat heavy for weeks, and to suffer from chronic shoulder issues that keep you from reaching your goals. Rebuilding Milo is the culmination of Dr. Horschig’s life’s work as a sports physical therapist, certified strength and conditioning specialist, and Olympic weightlifting coach. It contains all of the knowledge he has amassed over the past decade while helping some of the best athletes in the world. Now he wants to share that knowledge with you. This book, designed by a strength athlete for anyone who spends time in the weight room, is the solution to your struggles with injury and pain. It walks you through simple tests and screens to uncover the movement problem at the root of your pain. After discovering the cause of your injury, you’ll be able to create an individualized rehab program as laid out in this book. Finally, you’ll be on the right path to eliminate your pain and return to the activities you love.

Download or read book Rock Products written by and published by . This book was released on 1958 with total page 902 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Download or read book ISOMETRIC and FLEXIBILITY TRAINING written by Rahul Mookerjee and published by 0 Excuses Fitness. This book was released on 2020-11-27 with total page 168 pages. Available in PDF, EPUB and Kindle. Book excerpt: Dear Reader, The Great Gama of India needs no introduction, does he? Or Bruce Lee, perhaps. He needs no introduction either, does he? I dont think so my friend. But what is not known, or so widely known, is that Lee was an active advocate of the way the Gama trained, and an active advocate of the exercises I have put out in my books and courses. Hindu pushups. Fingertip pushups (which he is pretty much the only person that I’ve read of that came close to truly mastering this great, great exercise). Pull-ups. And so forth. But what is NOT known is that all these three men mentioned above, and ALL the strongmen of yore, or most – used a little known secret in their training that allowed them to catapult their already scary strength and fitness (and flexiblity) levels through the roof. This secret has been known throughout the ages by those that did it. In fact, it’s sheer efficacy is quite literally – the stuff of LEGEND (is it any wonder that the legends all practiced it?) It not only built freakish levels of strength, but strengthened one’s bones, muscles and tendons BEYOND belief. And above all, it … ah, but we’ll get to the REAL benefit and the reason YOU want this course the MOST soon enough! For now, suffice it to say that (much like a lot of the other training methods I advocate that are the best EVER when it comes to strength, health, fitness and conditioning from the INSIDE OUT (not the other way around! – it doesnt work that way!)) these methods have all been cast by the way side in favor of modern day “machine sheen” and boobybuilding. And the pumping and toning, and irrational “trying to outdo the other” in lifts that by their very nature are not just harmful to the body, but add little, if any, functional strength and fitness and benefit to YOU! Big mistake, my friend, and one I aim to rectify HERE, and RIGHT NOW. What is it, you might ask now. What are these methods? Well, I’ll tell you … but first, a bit of a blast from the past. This was known to me before, but a reader of my books and courses let me know what I already did in a manner way better than I could ever say it! I have to admit that I’m no “expert” when it comes to how Gama or any other Hindu wrestlers train/trained but I remember reading a book about Joseph Greenstein “the mighty atom” which details the conversation Gama had with Greenstein when they met in America when Greenstein was a young boy. Greenstein asked Gama how he got so strong and Gama replied that he wrestled a tree every day (isometric strength/endurance) and that he tried with all his might to throw that tree to the ground, to which Greenstein asked did you ever succeed in throwing that tree to the ground? Gama laughed and said “no” little one but, after you have wrestled a tree human beings are not a problem, which is probably a big contributor to why Gama retired undefeated. And it’s true, my friend! And whats more, the “Atom” himself did a lot of isometric training. For those not familiar with the Mighty Atom, here are a few of his feats – Pulling an airplane with his HAIR once Bending horseshoes for fun and at strongman events with his bare hands Driving spikes through … METAL with the PALM of his hand! Biting through NAILS Bending steel bars with his hand … He was also 5’4”, weighed in at 150 lbs soaking wet, and therefore got the name the “Mighty Atom” – and was pound for pound one of the STRONGEST men alive at the time, if not THE STRONGEST MAN! He was also a huge, huge advocate of isometric training. Alexander Zass, the “Amazing” Samson strongman of yore … and in case you haven’t heard of him? Zass was born in 1888. While still a young man, Zass’ strength training included “bending green branches” i.e. Tree branches! During World War One, heas taken as a prisoner of war four times, but ended up escaping EACH AND EVERY TIME! How? Certainly not by wining any pardons! As a prisoner, he quite literally worked out on a daily (and then some) basis by pushing and pulling against the STEEL bars of his cell (and they made ’em REAL back then to say the least!). And if you were to conclude that his escapes involved him ‘breaking chains and bending bars’ – – well, you’d be SPOT ON, bro! If it worked for the Gama, the Atom, Charles Atlas (him of the famous isometric training course), Bruce Lee, Alexander Zass and the Gama, will it work for you? Hell yes it will! You will not just build strength through these and get better at your existing exercises, rep counts etc. You will FEEL LIKE A BILLION BUCKS while doing it, and that alone is worth the price of admission! Not only that, you’ll feel more spiritually “connected” to the universe as you BREATHE right and “melt” into the stretches. Problems will fade away. You will become “at peace with yourself” and “at One with the Universe”. And just in case you think that was IT, here is a more exhaustive list of the BENEFITS you can expect from this course – Massive increase in brute STRENGTH over a period of time, and betteer performance in all your exercises. Increased FLEXIBLITY throughout your entire body, and vastly improved health and digestion as a result. Insomnia will be a thing of the past. Get on a regular program involving stretching, isometrics and LOOSENING the joints and you’ll sleep as well as you did when you were a BABY! (no, I’m not kidding!) Increased fat loss around the core and midsection. There is great truth to the saying “stretch and burn FAT!” Increased muscular definition all over the body. Improved bone strength. You’ll never have to worry about oesteoporosis or bone decay, for one, once you get on programs such as these! As stated above so many times, you’ll not only look good – great, actually – but you’ll FEEL GREAT – and you’ll radiate happiness all around you, but most importantly, YOU will be happy internally and relaxed! Yours muscles will become loose and limber – and STRONGER than ever at the same time, “coiled and ready”, “ready to pounce at a moment’s notice”, much like a tiger or other wild animals! Increased tendon and connective tissue strength and flexibility. It’s well known that this is a weak area for most, and is also the reason why there are so many injuries out there in many regards. Strengthen ALL weak areas. You’re only as strong as your WEAKEST link, my friend, and my programs/routines here will DO that, and then some. A sense of “sang froid” and “calmness” that attracts SUCCESS in all its shapes, forms and guises to you when you follow a regular stretching/loosening program such as I’ve laid out for you. It’s well known that excess stress in the muscles, joints etc affects not only the body, but the most important muscle the MIND as well, and when you get on this program – you can FORGET about stress, period. A few minutes of doing these movement will leave you feeling “loose and limber”, “light as a feather” and “cracking with energy” – and those are but a few of the descriptors I’ve used for myself after these exercises/routines! And much, much more my friend. You’ll find out for yourself soon enough! So, now it’s time to say what I should have at the start. Congratulations on your upcoming purchase, my friend. It truly is one of the best purchases you’ll ever make! Best, Rahul Mookerjee

Download or read book The Squat Bible written by Kevin Sonthana and published by . This book was released on 2019-06-06 with total page 209 pages. Available in PDF, EPUB and Kindle. Book excerpt: **BLACK & WHITE VERSION**...As a physical therapist, coach, and certified strength and conditioning specialist, Dr. Aaron Horschig began to notice the same patterns in athletes over and over. Many of them seemed to pushed themselves as athletes in the same ways they push themselves out in the real world.Living in a performance-based society, Dr. Horschig saw many athletes who seemed to not only want to be bigger and stronger but to get there faster. This mentality ultimately led to injuries and setbacks, preventing athletes from reaching their full potential.Now, after developing unique and easy-to-use techniques on how to train and move well, Dr. Horschig shares his invaluable insights with readers in The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength.This detailed plan enables you to unearth the various weak spots within your body--the areas that leave you in pain and hinder your ability to perform--and completely change your approach to athleticism. Discover new strength, new power, and astounding potential you never knew you possessed.As the founder of SquatUniversity.com, Dr. Horschig knows that when you transform the way you work out, you transform your body--and your life.