Table of Contents for Hormonally Intelligent Exercise by Rob Faigin

Hormonally Intelligent Exercise
Table of Contents

Lesson 1
What is Hormonally Intelligent Exercise? ...........................................	1

Lesson 2
Exercise as Adaptive Stimulus .........................................................	3
A. Proper Application of Training to Failure ................................................	5
B. Beneficially Channeling Physical Stress ..................................................	8
C. Defining a Fit Body.............................................................................	11

Lesson 3
Uniting Opposites ..........................................................................	13

Lesson 4
Cardiovascular Training: Benefits/Detriments, Jogging/Interval Training ...	15

Lesson 5
Free Weights vs. Machines ........................................................................	17
A. Certain Machines are Advantageous ..................................................	17
B. Machines: More Show than Go, More Fame than Gain ...........................	19

Lesson 6
Overcoming Self-Consciousness in the Gym .................................................	23

Lesson 7
Compound vs. Isolation Exercises ................................................................	25
A. Compound ....................................................................................	25
B. Isolation .......................................................................................	26
C. Compounding Hormonal Release and Avoiding Isolationism ...............	26
D. Sequencing .................................................................................	28

Lesson 8
Cute, Weird, and Unusual Exercises ............................................................	29

Lesson 9
Stretching ................................................................................................	31

Lesson 10
Exercise Execution ...................................................................................	33
A. Concentric-Eccentric .....................................................................	33
B. Accentuating the Negative ..............................................................	35
C. Repetition Speed .............................................................................	38
1. The Negative Phase ..............................................................	38
2. The Positive Phase ..............................................................	40

Lesson 11
Strength is Cool, but Power Rules ..................................................................	45
A. Relationship between Power and Hormonal Enhancement ..........................	48
B. Power Applications of the Force-Velocity Curve .....................................	49

Lesson 12
Optimum Training and Recovery Cycles .......................................................	57

Lesson 13
How Many Repetitions to Do ........................................................................	59
A. Clarifying Repetition Ranges ................................................................	59
B. Athletics vs. Aesthetics ...................................................................	61
C. Muscle Fiber Types and Tailoring Repetition Ranges to Training Objectives .................	62
D. Strength vs. Size .............................................................................	65

Lesson 14
The Pump, the High, and the Burn ...............................................................	67

Lesson 15
Applying Qualitative Progression: Stress Factor Cycling ................................	71

Lesson 16
How Long to Wait Between Sets ..................................................................	77
A. Momentum Toward Exhaustion and Lactate Stacking ...............................	77
B. MTE, EIA, and Functional vs. Biological Aging .......................................	79
C. Guidelines Governing Inter-Set Duration ..............................................	81

Lesson 17
Supersetting ............................................................................................	83

Lesson 18
Adjusting Load Between Sets to Conform to Target Repetition Range ........	85

Lesson 19
How Many Sets to do Per Exercise................................................................	87

Lesson 20
Split Routines, Bodypart Groupings, and the RAM Method ..........................	89
A. Opposing Muscles Work Together ......................................................	90
B. Exploiting Proprioception and Maximizing the Pump ............................	91
C. Ensuring Developmental Equality among Muscles ................................	93

Lesson 21
Methods of Systematic Muscle Overload ...................................................	95

Lesson 22
Ballistic/Plyometric Exercise: More Power to You .........................................	97
A. Jump Squat ....................................................................................	102
B. Side Hop .......................................................................................	103
C. Power Pushup ..............................................................................	104
D. Heavy Bag ...............................................................................	105
E. Loaded Pullup .........................................................................	106
F. Medicine Ball .....................................................................	108

Lesson 23
Static Attack: Sculpting your Musculature with Motionless Exercise ............	111
A. The Force-Velocity Curve and "Toning-Up"...........................................	113
B. Isometric Contraction is Muscle Tone .................................................	115
C. Efficiency Exemplified: The Interset Iso-Workout ..................................	116
D. Isometric Exercises ........................................................................	120

Lesson 24
Upper Leg Training the Right Way ..........................................................	125

Lesson 25
Unbreakable Knees ...................................................................................	129

Lesson 26
Structuring an Optimal Cardiovascular Workout ........................................	131

Lesson 27
Super, not Superficial, Shoulders ................................................................	137

Lesson 28
The Abdomen: Power Center and Center of Attention ...................................	139
A. Misplaced Mania: The Overrated "Six-Pack" .........................................	140
B. Crunches: Wildly Popular but Mildly Effective ......................................	141
C. Range of Motion Notion ...............................................................	143
D. The Seven Best Ab Exercises .......................................................	143

Lesson 29
Single vs. Double-Limb Training: The Bilateral Strength Deficit ...................	147

Lesson 30
Weight Bearing Exercises ...................................................................	149
A. Upper Body ..................................................................................	150
1. Barbell Bench Press ...................................................................	150
2. Incline Barbell Press .................................................................	152
3. Dumbell Flat Press/Dumbell Incline Press ...................................	153
4. Triceps Extension ....................................................................	155
5. Concentration Curl and Preacher Curl ......................................	156
6. Wrist Curl ..............................................................................	157
7. Reverse Wrist Curl (Wrist Extension) ...........................................	158
8. Lateral Raise ..............................................................................	159
9. Shrug ....................................................................	160
10. Jocky Row ............................................................................	161
11. Straight-Arm Pulldown ...........................................................	162
12. Dumbell Kickback ...............................................................	164
13. Single-Arm Seated Row .........................................................	165

B. Lower Body ...................................................................................	166
1. Standing Calf Raise ...................................................................	166
2. Seated Calf Raise .......................................................................	167
3. Barbell Squat ..............................................................................	168
4. Dual-Leg Extension ...................................................................	170
5. Single-Leg Extension ....................................................................	170
6. Lying Dual-Leg Curl ................................................................	171
7. Lying Single-Leg Curl ............................................................	171
8. Front Lunge .............................................................................	173
9. Side Lunge ............................................................................	174
10. Athlete�s Plie Lunge ..........................................................	176
11. Back Extension ....................................................................	178
12. Reverse Back Extension .......................................................	179
13. Medial Cable Sweep (Cable Adduction/Rotation) ....................	180
14. Lateral Cable Kick-Out (Cable Abduction/Rotation) ..............	181

Lesson 31
The Hormonally Intelligent Exercise Program .....................................	183
1. Duration of Workouts .......................................................	183
2. Interset Duration ................................................................	184
3. Timing of Workouts ......................................................	184
4. Pre- and Post-Workout Meals ..........................................	184
5. Exercise Rotation ...........................................................	184
6. Lower Body Training .................................................	185
7. Warm-Up ..................................................................	185
A. Beginner ..................................................................................	188
1. Exercise Routines and Schedules ..................................................	190
1. Fashioning Training Routine to Fit Your Schedule ...................	196
2. Alternate Workout Schedules ............................................	196
Momentum ..............................................................................	197
B. Intermediate ..............................................................................	197
1. Cycling Parameters ..................................................................	198
2. Cycling Schedule (Standard) .....................................................	198
3. Cycling Schedule (Modified) .......................................................	199
4. Exercise Routines and Schedules .................................................	200
1. Fashioning Training Routine to Fit Your Schedule ....................	208
2. Alternate Workout Schedules ........................................	208
C. Advanced ...................................................................	209
1. Olympic Lifts ...................................................................	209
2. Loaded Plyometrics .........................................................	210
3. Overreaching .................................................................	210
4. Supersetting .......................................................................	211
5. Extra Cardio ...................................................................	211
Consolidation ..........................................................	212
1. Exercise Routines and Schedules .........................................	212

Lesson 32
The Ruling Role of Diet ...........................................................................	215
A. Performance ...................................................................................	215
B. Conformance ..................................................................................	216
C. Counteraction .................................................................................	216
D. The All-Important Larger Picture .....................................	217

References .......................................................................	219

Appendix - Stick and Move! ................................................................	231