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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


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