Sublime

As for the lower body, you can gain power through your glutes by doing high reps of squats while holding a bar or dumbbells. I don’t normally focus much weight work on the lower body, but I do include some eccentric quad

Training for Endurance, by Phil Maffetone. Stamford, New York: David Barmore Productions, 1996. In Fitness and In Health, Phil Maffetone. Stamford, New York: David Barmore Productions, 1997. Cheng Hsin: the Principles of Effortless Power, by Peter Ralston. Berkeley: Blue Snake Books, 1989. Why We Get Fat: And What to Do About It, by Gary Taubes. Ne

runs, but also high-carb diets, and he utilizes intense strength training to conquer everything from 5K runs to ultra-marathons. He was prominently featured in The 4-Hour Body, where he described how to prepare for a marathon in 8 to 12 weeks. Brian has been featured in Runner’s World, Men’s Journal, ESPN, Outside, and The Economist.

For muscular contractions, my default options are air squats, wall presses (tricep extensions against a wall), and chest pulls with an elastic band,

Upper body Horizontal shoulder push: Focus on the muscles in your chest and muscle on rear of your upper arms. Wall press: Whilst standing, hold out your arms in front of you and place them on a wall. Your weight should now be held between your feet and your hands – similar to a plank position. However, you should allow a slight bend at the elbows,

And if gyms should not look like gyms, exercise should not look like exercise. Most gains in physical strength come from working the tails of the distribution, close to your limit.