Fitness Must-Reads
05-05-2012, 12:46 PM
In my quest for strength I have drawn from the wisdom of many betters. At first I would ask my friends who were athletes. No doubt, these incredibly swole bastards got results, but my inner scientist got the best of me and I started to research. Here's the five best books (and some honorable mentions) that I have found for fulfilling strength goals.
1. Starting Strength - Mark Rippetoe
Sure, it's been well touted on the forum and I'm sure many have read it and use it on a daily basis, but I can't stress enough that this is the Bible of barbell training. Mark Rippetoe is a professional. His series of online articles (one in particular on the novice effect) are also top-notch.
My only criticism is that while his book teaches strength coaches how become more effective, his overall method keeps amateurs dependent on strength coaches, putting the effective cost per muscle gain out of the reach of many athletes. This is only fair since he has made it his life study and the lifts can be dangerous if done incorrectly. If you want results as quickly, safely, and effectively as possible, find a coach and look no further than Starting Strength.
2. Building the Gymnastic Body
Gymnastics was an old-world invention and probably the first real strength culture in human history. Gymnasts are supposedly (pound for pound) the strongest and most well conditioned of all athletes. I don't care to dispute this.
However, I have a somewhat low opinion of this book. The introduction starts out as though it's targeted towards adults (the typical 20-30 something man who goes to the gym), but every badly taken picture has a shirtless 12 year old boy in it.
The working progression and maneuvers in the book are top notch, despite this. You need access to a fully equipped gymnastics studio and should probably be under 5 foot 6" tall (which was my impression), but most solid athletes can probably work their way through a few of the beginning progressions. The apparent difficulty level of gymnastics is extreme. No great gymnast started training after puberty.
Don't read it for kicks, just use it as a reference guide if and only if you want to try out some of the levers and holds. I only listed this because it's the only comprehensive gymnastics book I could find.
3. Convict Conditioning (I, II, III coming soon!)
Paul Wade, through his prison sentence, discovered a method of strength used before weights were introduced to prisons. Such is progressive calisthenics.
He argues that the "train to failure" mentality of typical gym rats causes injuries that should not happen. Instead, keep your workouts efficient and not exhausting so you can do them every day or two. Keep a safe rep in the bank, go slow (2 seconds down, 1 second pause, 2 seconds back up), and never cheat a rep.
With six exercises, the pushup, squat, back bridge, leg raise, handstand pushup, and pullup, the entire body can be brought to maximal strength within two or three years of training. Starting small, from basic wall pushups and easy knee tucks, you advance all the way to hanging leg raises, one-armed pullups, and the elite one-armed handstand pushup. This book has it all. Exercises, training schedules, and even extra exercises at the end of each chapter. Enjoy your reps, take your time, and increase.
This book is not just for the bodyweight and functional strength maniac. Barbell trainers who wish to live pain-free can profit greatly. With the "Trifecta", Paul Wade introduces three exercises to make every heavy lifter more limber and less likely to injure himself. Using the principle of active stretching, this is one routine everyone can benefit from.
Of all the books listed here, I'm pretty sold on this one. With nothing more than a pullup bar, towel, basket ball, and a yoga mat, you can get strong. It takes time, but it can be done over months and years. My only criticism (along with many others) is that nobody is sure that the author is real. Paul Wade's strength claim to fame is something like 15 one-armed handstand pushups, which many argue is impossible. This guy must be a T-rex.
4. Power to the People - Pavel Tsatsouline
Pavel is often criticized for rehashing old material into new books, and maybe purposefully keeping information from the reader. I'm not one to judge. Power to the People espouses a very tight routine of deadlifts and side presses (one pull, one press) to quickly build strength. The book is full of Russian strength training tips that make solid arguments against some common strength misconceptions, and, by doing so, make strength training more inclusive for everyone. Pavel's coached his 75 year old father to compete as a powerlifter, and inside of a year of focused training, brought his father's deadlift from about 200 pounds to 415. Not bad!
Of all the texts mentioned, this is the most useful for beginners. At 128 pages, you can read it in a sitting. With only two strength maneuvers, you hit nearly everything and can feasibly do all your lifts on the average company smoke break. Even on my shittiest days, this is one routine I can do. That's why I make gains.
5. Boxing for Beginners - Billy Finegan
Why become strong and conditioned if you can't throw a punch? This solid book on training for boxing is a great breakdown of combos, form, and lifestyle of a competitive boxer. Practice the jab, hook, cross, and uppercut and make up your own combos, then shadowbox whenever you feel like killing time. Take your skill level of drunken boxing from wild swings and haymakers to jaw-slaying combinations.
I read it on the regular.
Honorable (and free) Mentions
Ross Enemait's training blog (rosstraining dot com)
Possibly the largest influence on my training, not on methodology, but instead on overcoming sticking points and adversity. His inspirational articles have helped me out through some rough times. If you're into physical culture, boxing, and insane conditioning, stop here and do some reading. Sandbag training, jump rope conditioning, burpees, tire flipping, and all kinds of strongman stuff abound. The guy has a can-do attitude. You'll feel motivated just reading through some of his material.
If you have the need to succeed but not the funds, make sure to check out his homemade strength training and conditioning articles. Because of his site, I have developed a chumpy love of the junkyard gym. Where there's a will, there's Ross Enemait.
Neil Bednar's CC Blog (myconvictconditioning.blogspot dot com/)
The self-titled Worlds Strongest Librarian is one cool dude. He's written a free ebook on how to get strong at work. He often rips up playing cards, shoulders large stones, and does all sorts of old-school strength feats.
Matt Furey
This crazy train of an author wrote a book called "Combat Conditioning" which I read and enjoyed immensely. Nobody seems to like this guy on the internet but he has some good material for getting strong on no budget. He's big on bridge holds, hindu pushups, and hindu squats (which he calls the Royal Court). Completely ignores pullups. Possibly the least conventional and most interesting of bodyweight specialists around. If you're a wrestler, give it a shot.
Youtube Clip "How Bad Do You Want It?"
This clip is a pep-talk from a coach, with scenes of athletes training their asses off. I watch this whenever I need a pick-me-up. Anytime I'm struggling, whether it be life in general, a mild depression, women, or being poor, I watch this and feel like a man. Then I go and do something about my problem. Definitely recommended.
Pavel's Other Books (Enter the Kettlebell, The Naked Warrior)
I would argue that "The Naked Warrior" is superior to PTTP. However, it is not really a book for beginners.
Now "Enter the Kettlebell" has often been touted as the panacea to all modern fitness. It's a strength and conditioning exercise all in one easy package. While kettlebells are amazing, and a consistent brisk program of swings, snatches, high pulls, and cleans will make a man into a fighting machine, they require a skill set that can take years to develop properly. It's not for everyone. I do recommend reading it greatly, however not without a grain of salt.
Dishonorable Mentions
I guess no list of must-reads would be complete unless I gave a list of must-avoids.
Gawker's "I of the Tiger" series
The guy who writes these articles is a douche. I won't apologize for this. He writes flippant articles like "Some Girls Can Kick Your Ass", "Stop Doing Curls", and "The Myth of the Dumb Jock". Compared to the self-assured and relaxed attitude of Ross Enemait, who's catchphrase could be "Different strokes for different folks", the tone of these articles is grating and insufferable. Even if he's coming from the right place, his execution is miserable. He sounds like the kind of guy who watches women's basketball and eats soy recreationally. It's long on attitude and short on material. If you want your fitness material spoon-fed to you from a probably gay white guy with two moms, look no further.
Any Weightlifting Books Before 1985 and After 1920
I have purchased many old school books on how to get strong from library sales, garage sales, and what have you. The problem with them is that they were the product of Arnie's culture of bodybuilding, which while not necessarily bad, means that the workouts focus on isolation exercises. I'm prejudiced against them in general because I don't have fifteen hours a week to work every muscle individually. Depending on your strength goals, this may not be what you're looking for.
1. Starting Strength - Mark Rippetoe
Sure, it's been well touted on the forum and I'm sure many have read it and use it on a daily basis, but I can't stress enough that this is the Bible of barbell training. Mark Rippetoe is a professional. His series of online articles (one in particular on the novice effect) are also top-notch.
My only criticism is that while his book teaches strength coaches how become more effective, his overall method keeps amateurs dependent on strength coaches, putting the effective cost per muscle gain out of the reach of many athletes. This is only fair since he has made it his life study and the lifts can be dangerous if done incorrectly. If you want results as quickly, safely, and effectively as possible, find a coach and look no further than Starting Strength.
2. Building the Gymnastic Body
Gymnastics was an old-world invention and probably the first real strength culture in human history. Gymnasts are supposedly (pound for pound) the strongest and most well conditioned of all athletes. I don't care to dispute this.
However, I have a somewhat low opinion of this book. The introduction starts out as though it's targeted towards adults (the typical 20-30 something man who goes to the gym), but every badly taken picture has a shirtless 12 year old boy in it.
The working progression and maneuvers in the book are top notch, despite this. You need access to a fully equipped gymnastics studio and should probably be under 5 foot 6" tall (which was my impression), but most solid athletes can probably work their way through a few of the beginning progressions. The apparent difficulty level of gymnastics is extreme. No great gymnast started training after puberty.
Don't read it for kicks, just use it as a reference guide if and only if you want to try out some of the levers and holds. I only listed this because it's the only comprehensive gymnastics book I could find.
3. Convict Conditioning (I, II, III coming soon!)
Paul Wade, through his prison sentence, discovered a method of strength used before weights were introduced to prisons. Such is progressive calisthenics.
He argues that the "train to failure" mentality of typical gym rats causes injuries that should not happen. Instead, keep your workouts efficient and not exhausting so you can do them every day or two. Keep a safe rep in the bank, go slow (2 seconds down, 1 second pause, 2 seconds back up), and never cheat a rep.
With six exercises, the pushup, squat, back bridge, leg raise, handstand pushup, and pullup, the entire body can be brought to maximal strength within two or three years of training. Starting small, from basic wall pushups and easy knee tucks, you advance all the way to hanging leg raises, one-armed pullups, and the elite one-armed handstand pushup. This book has it all. Exercises, training schedules, and even extra exercises at the end of each chapter. Enjoy your reps, take your time, and increase.
This book is not just for the bodyweight and functional strength maniac. Barbell trainers who wish to live pain-free can profit greatly. With the "Trifecta", Paul Wade introduces three exercises to make every heavy lifter more limber and less likely to injure himself. Using the principle of active stretching, this is one routine everyone can benefit from.
Of all the books listed here, I'm pretty sold on this one. With nothing more than a pullup bar, towel, basket ball, and a yoga mat, you can get strong. It takes time, but it can be done over months and years. My only criticism (along with many others) is that nobody is sure that the author is real. Paul Wade's strength claim to fame is something like 15 one-armed handstand pushups, which many argue is impossible. This guy must be a T-rex.
4. Power to the People - Pavel Tsatsouline
Pavel is often criticized for rehashing old material into new books, and maybe purposefully keeping information from the reader. I'm not one to judge. Power to the People espouses a very tight routine of deadlifts and side presses (one pull, one press) to quickly build strength. The book is full of Russian strength training tips that make solid arguments against some common strength misconceptions, and, by doing so, make strength training more inclusive for everyone. Pavel's coached his 75 year old father to compete as a powerlifter, and inside of a year of focused training, brought his father's deadlift from about 200 pounds to 415. Not bad!
Of all the texts mentioned, this is the most useful for beginners. At 128 pages, you can read it in a sitting. With only two strength maneuvers, you hit nearly everything and can feasibly do all your lifts on the average company smoke break. Even on my shittiest days, this is one routine I can do. That's why I make gains.
5. Boxing for Beginners - Billy Finegan
Why become strong and conditioned if you can't throw a punch? This solid book on training for boxing is a great breakdown of combos, form, and lifestyle of a competitive boxer. Practice the jab, hook, cross, and uppercut and make up your own combos, then shadowbox whenever you feel like killing time. Take your skill level of drunken boxing from wild swings and haymakers to jaw-slaying combinations.
I read it on the regular.
Honorable (and free) Mentions
Ross Enemait's training blog (rosstraining dot com)
Possibly the largest influence on my training, not on methodology, but instead on overcoming sticking points and adversity. His inspirational articles have helped me out through some rough times. If you're into physical culture, boxing, and insane conditioning, stop here and do some reading. Sandbag training, jump rope conditioning, burpees, tire flipping, and all kinds of strongman stuff abound. The guy has a can-do attitude. You'll feel motivated just reading through some of his material.
If you have the need to succeed but not the funds, make sure to check out his homemade strength training and conditioning articles. Because of his site, I have developed a chumpy love of the junkyard gym. Where there's a will, there's Ross Enemait.
Neil Bednar's CC Blog (myconvictconditioning.blogspot dot com/)
The self-titled Worlds Strongest Librarian is one cool dude. He's written a free ebook on how to get strong at work. He often rips up playing cards, shoulders large stones, and does all sorts of old-school strength feats.
Matt Furey
This crazy train of an author wrote a book called "Combat Conditioning" which I read and enjoyed immensely. Nobody seems to like this guy on the internet but he has some good material for getting strong on no budget. He's big on bridge holds, hindu pushups, and hindu squats (which he calls the Royal Court). Completely ignores pullups. Possibly the least conventional and most interesting of bodyweight specialists around. If you're a wrestler, give it a shot.
Youtube Clip "How Bad Do You Want It?"
This clip is a pep-talk from a coach, with scenes of athletes training their asses off. I watch this whenever I need a pick-me-up. Anytime I'm struggling, whether it be life in general, a mild depression, women, or being poor, I watch this and feel like a man. Then I go and do something about my problem. Definitely recommended.
Pavel's Other Books (Enter the Kettlebell, The Naked Warrior)
I would argue that "The Naked Warrior" is superior to PTTP. However, it is not really a book for beginners.
Now "Enter the Kettlebell" has often been touted as the panacea to all modern fitness. It's a strength and conditioning exercise all in one easy package. While kettlebells are amazing, and a consistent brisk program of swings, snatches, high pulls, and cleans will make a man into a fighting machine, they require a skill set that can take years to develop properly. It's not for everyone. I do recommend reading it greatly, however not without a grain of salt.
Dishonorable Mentions
I guess no list of must-reads would be complete unless I gave a list of must-avoids.
Gawker's "I of the Tiger" series
The guy who writes these articles is a douche. I won't apologize for this. He writes flippant articles like "Some Girls Can Kick Your Ass", "Stop Doing Curls", and "The Myth of the Dumb Jock". Compared to the self-assured and relaxed attitude of Ross Enemait, who's catchphrase could be "Different strokes for different folks", the tone of these articles is grating and insufferable. Even if he's coming from the right place, his execution is miserable. He sounds like the kind of guy who watches women's basketball and eats soy recreationally. It's long on attitude and short on material. If you want your fitness material spoon-fed to you from a probably gay white guy with two moms, look no further.
Any Weightlifting Books Before 1985 and After 1920
I have purchased many old school books on how to get strong from library sales, garage sales, and what have you. The problem with them is that they were the product of Arnie's culture of bodybuilding, which while not necessarily bad, means that the workouts focus on isolation exercises. I'm prejudiced against them in general because I don't have fifteen hours a week to work every muscle individually. Depending on your strength goals, this may not be what you're looking for.
