Next Level Strength Training By Yunus Barisik Copyright © 2013 by Yunus Barisik. All Rights Reserved. No portion of this book may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This book may not be reproduced in any form without the expressed written permission of Yunus Barisik. Copyright © 2013 by Yunus Barisik. All Rights Reserved. Before you embark on any physical fitness program, you must get your physician’s or doctor's approval. The recommendations presented in this book are not medical guidelines but are for informational purposes only, and intended for use by adults capable of understanding the content and capable of seeking medical advice from appropriately licensed professionals when necessary or appropriate. All forms of exercise pose some inherent risks. The author advises readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and instructions in this book are not intended as a substitute for any exercise routine or treatment that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. If you are taking any medications, you must talk to your physician prior to starting any exercise program or performing any strength exercises, including the ones depicted in this publication. If signs of light-headedness, dizziness, nausea or shortness of breath occur while exercising, stop the workout immediately and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. This manual is intended for informational use only. Yunus Barisik will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. Copyright © 2013 by Yunus Barisik. All Rights Reserved. INTRODUCTION ..................................................................................................................................................... 5 PART I: PULLING THE CURTAIN BACK ................................................................................................................ 8 CHAPTER 1: WHY THIS BOOK WAS WRITTEN AND HOW TO GET THE MOST OUT OF IT ............................... 9 CHAPTER 2: TELL ME LIES, TELL ME SWEET LITTLE LIES ............................................................................... 21 CHAPTER 3: SOMEBODY PUT SOMETHING IN MY PROTEIN SHAKE ................................................................ 27 CHAPTER 4: REALITY CHECK, PLEASE ............................................................................................................... 34 CHAPTER 5: GOING BACK TO THE ROOTS OF PHYSICAL CULTURE ................................................................. 39 PART II: THE ANSWERS BECOME CLEAR ........................................................................................................... 46 CHAPTER 6: CHOOSING FACT OVER FICTION .................................................................................................... 47 CHAPTER 7: PROGRESSIVE OVERLOADING - THE MOST OVERLOOKED FACTOR IN STRENGTH TRAINING .............................................................................................................................................................. 58 CHAPTER 8: HOW OFTEN SHOULD I TRAIN? ..................................................................................................... 66 CHAPTER 9: WHICH EXERCISES SHOULD I BE DOING? ..................................................................................... 74 CHAPTER 10: HOW MANY SETS? ......................................................................................................................... 79 CHAPTER 11: HOW MANY REPS? ......................................................................................................................... 85 CHAPTER 12: WHAT ABOUT REST PERIODS? ..................................................................................................... 94 CHAPTER 13: TO FAIL OR NOT TO FAIL? THAT IS THE QUESTION................................................................... 97 PART III: THE TRAINING PROGRAMS .............................................................................................................. 105 PHASE 1 ............................................................................................................................................................... 108 PHASE 2 ............................................................................................................................................................... 117 PHASE 3 ............................................................................................................................................................... 121 PHASE 4 ............................................................................................................................................................... 128 APPENDIX ........................................................................................................................................................... 131 RECOMMENDED LITERATURE .......................................................................................................................... 132 RECOMMENDED TRAINING EQUIPMENT ......................................................................................................... 133 THE LAST WORD ................................................................................................................................................ 135 ABOUT THE AUTHOR ......................................................................................................................................... 136 REFERENCES ....................................................................................................................................................... 137 Copyright © 2013 by Yunus Barisik. All Rights Reserved. “I know of no better example of functional training than a 600-pound deadlift. Except a 700-pound deadlift.” —Mark Rippetoe 30 years ago guys got brutally strong with the most basic strength training equipment known to man. A barbell, several hundred kilograms of plates, a set of dumbbells, advanced bodyweight movements and a few carefully selected machine exercises were staples in any properly set up, progressive training plan. At a time when nobody had ever heard of functional training, Bosu balls, CrossFit or some other training modality currently in vogue, people were getting bigger, stronger, faster and leaner with less over-complication and thinking than with all the information overload we're suffering from these days. The formula for success was simple... Lift. Eat. Sleep. Repeat. Copyright © 2013 by Yunus Barisik. All Rights Reserved. Somewhere along the way, however, we stopped following what works. Enticed by countless marketing messages promising instant gratification without breaking a sweat in search of a strong, athletic body, we fell prey to the false idea that success should be easy and effortless. We were bombarded with gimmicks such as 8 Minute Abs, Vibration Belt, Shake Weight, Wii Fitness and fad diets that promised you could eat anything you want without getting fat. Anyone who wants you to believe this nonsense is going to get you into head-turning shape is either a genetic freak or a scam artist trying to sell you something. Let's make something crystal clear right from the get-go. Once you breathe your very first breath on this planet, you are guaranteed one thing... DEATH. The rest? The rest must be earned. How much you earn and achieve is entirely up to you… It's a wonderful life, indeed. Getting in shape is brutally hard work. People want to hear that it’s easy and won’t take much time. Who would voluntarily want to bend over and pick up a mind-numbingly heavy weight off the floor? Or run sled sprints until they're red in the face, feeling as if their lungs are about to burst? And who wants to spend weeks, months, even years learning and perfecting all those difficult looking exercises like power cleans and handstand push-ups? Ahh, forget it... way too hard. Much easier to jump on a treadmill and burn off some calories, right? We have been brainwashed into thinking that it's possible to get significantly stronger, leaner and more explosive with very little effort and even less dedication. Copyright © 2013 by Yunus Barisik. All Rights Reserved. Screw. That. Noise. It's time to wake up. It's time to get real. It's time to go back to the roots of REAL strength training. The quickest way to achieving an athletic body and performing like an athlete is by training like an athlete. Compound movements performed with adequate frequency is key and should build the foundation of your training. Machine and isolation exercises can have their place, especially if hypertrophy is the main objective, but a beginner is best served sticking to the big, basic lifts and getting