Table of contents
Preface to the third edition iv
Preface to the second edition v
Preface to the first edition 4
Acknowledgements 5
1. The Need: A different approach 7
2. Genetic Variation: How we differ 15
3. Expectations: Size and strength goals 29
4. PPP: Progression, performance, persistence 41
5. Variations on a Theme: No single, universal approach 51
6. Effort and Dedication: Bedrock of success 59
7. Intensity Variation: Cycling training intensity 67
8. Rest and Recovery: Recuperation and training frequency 81
9. The Squat: The “growth” exercise, and productive variations 97
10. Routines: Training schedules 121
11. Getting it Right: Injury prevention 149
12. Specialization: Focusing on specific body parts 173
13. More Diversity: Enriching the training armory 189
14. Nutrition: Food and supplements 203
Index 227