MUST READ ARTICLES

PLEASE! PLEASE! PLEASE!  Forget everything that you have EVER heard in the gym, magazines or on T.V.!!!  If you want the Truth, you MUST EDUCATE YOURSELF!!!

“Humanity’s most valuable assets have been the non-conformists.  Were it not for the non-conformists, he who refuses to be satisfied to go along with the continuance of things as they are, and insists upon attempting to find new ways of bettering things, the world would have known little progress, indeed.”  Josiah William Gitt

“I have found a fountain of youth, and it flows out of a barbell” Dr. Jonathon Sullivan MD, PhD

“Stronger people are harder to kill, and more useful in general.”  – Coach Mark “Rip” Rippetoe

-My Philosophy:  Eat meat and lift heavy sh@#!  Coach David Alexander

-If you want to get strong, then you have to train to be strong.  You cannot repeatedly keep “exercising” and expect to get strong.  Coach David Alexander

-We are training to get stronger “Strength Training”.  This is not “working out” or “exercising”.  Coach David Alexander

-The best way to find out your genetic potential is to strength train.  Coach David Alexander

-Quit exercising and start training!  Coach David Alexander

-Workout like a man and do man stuff.  Including punching a heavy bag and lifting weights.  No sissy stuff here.  Coach David Alexander

-Getting strong comes with a price, and that price is hard work.

-Shut Up and Squat!  Bill Starr

-Getting strong is injury proofing yourself.  You must get strong first, and then work on other things to prevent getting injured doing the “other things”.

-We focus on multi joint functional strength training that will give you more “BANG” for your strength training dollar!  “Functional Training is a normal human movement that can be performed under a scalable, increasable load.”

-Do not make it complicated.  You need to increase the weight you lift over time, otherwise it’s just exercise!

-3 types of people in this world:  1.  People that make things happen.   2.  People that watch things happen.   3.  And people that don’t know what happened.

Mike Webster #52:  “All things being equal, the stronger athlete wins.’ I hate that saying. All things being equal, the guy with any sort of edge wins. Hell, all things being equal, the more handsome athlete wins too. The point we miss is that being stronger makes you better at everything else. If you need endurance, get stronger.  If you need to be able to run faster or longer, making your legs stronger has much the same effect as making yourself lighter, it takes less effort to push your bodyweight off that foot, if you can squat twice your weight it takes a lower percent of that muscle’s effort to bound forwards, so you can keep it up longer, or have more oompf to put into that stroke, and so you go a few inches further per step, faster. That’s why it’s so hard to gain speed − your muscles don’t have the capacity to learn to contract much faster.  They have some, but not the same as they can gain the ability to contract more times harder, meaning stronger.”

TOP ARTICLES

The Truth:  http://startingstrength.com/articles/truth_steel.pdf

How to Build Muscle:  http://stronglifts.com/how-to-build-muscle-mass-guide/

Barbell Medicine:  http://startingstrength.com/articles/barbell_medicine_sullivan.pdf

A Woman’s Training Perspective:  http://startingstrength.com/articles/training_perspective_gillian.pdf

Youngsters Need Strength Too by Bill Starr:  http://startingstrength.com/articles/young_strength_starr.pdf

Squat and Knee Pain Myths:  http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx

Appropriate Conditioning for athletes (if you don’t need endurance, then don’t train for it!  And most sports do not require endurance.)
http://startingstrength.com/articles/appropriate_conditioning_sheaffer.pdf

List of Articles (I have read every article multiple times, and have read this guys books and dvd and watched hundreds of hours of his videos:  http://startingstrength.com/index.php/site/articles

List of training videos for proper form:  http://stronglifts.com/free-video-how-to-squat-with-proper-form/

Other training videos you should youtube Mark Rippetoe and starting strength Squat, deadlift, bench, overhead press and rows or just buy his DVD or schedule a training session.

THE TRUTH ABOUT SQUATS (The greatest lift to gain health and strength)

Are deep squats bad for your knees?  http://www.lookgreatnaked.com/articles/archive/are_deep_squats_bad_for_your_knees.htm,

The Squat:  http://startingstrength.com/articles/squat_rippetoe.pdf

Full squats or not:  http://startingstrength.com/articles/squat_klein_suggs.pdf

Squats and knee pain:  http://stronglifts.com/squats-knee-pain/,

Squat and knee pain myths:  http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx

List of training videos for proper form:  http://stronglifts.com/free-video-how-to-squat-with-proper-form/

STRENGTH TRAINING FOR SENIORS
“I have found a fountain of youth, and it flows out of a barbell” Dr. Jonathon Sullivan MD, PhD

Barbell Medicine:  http://startingstrength.com/articles/barbell_medicine_sullivan.pdf

Is strength training bad for your heart?  http://stronglifts.com/strength-training-cardiovascular-fitness-blood-pressure/

How to build muscle:  http://stronglifts.com/how-to-build-muscle-mass-guide/

Squats and Knee/Back Pain Myths:
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx

Appropriate Conditioning for athletes (if you don’t need endurance, then don’t train for it!  And most sports do not require endurance.)
http://startingstrength.com/articles/appropriate_conditioning_sheaffer.pdf

Is holding your breath dangerous?  The Valsalva Maneuver.
http://www.projectdeliverance.com/breathing.htm

-A landmark 2008 study of nearly 9000 men followed for an average of nearly nearly 20 years showed that muscular strength is inversely associated with death from all causes, even when adjusting for fitness and cardiovascular health 34. Ruiz JR, Sui X, Lobelo F, et al.  Association between muscular strength and mortality in men: prospective cohort study. BMJ 337:a439, 2008

STRENGTH TRAINING FOR WOMEN

Strength Training for Women by Mehdi Hadim:  http://stronglifts.com/strength-training-for-women/

Appropriate Conditioning for athletes (if you don’t need endurance, then don’t train for it!  And most sports do not require endurance.)
http://startingstrength.com/articles/appropriate_conditioning_sheaffer.pdf

Gillian Munsey Article (Great for Women to Read)
http://startingstrength.com/articles/training_perspective_gillian.pdf

I Heart Powerlifting (And I’m Not Bulky, Or Masculine) by Dana McMahan:
http://blisstree.com/move/i-heart-powerlifting-and-im-not-bulky-or-masculine/

“many women—and trainers–still believe lifting heavy weights will make them bulky or, thanks to perverse media claims, “too toned.” I can only surmise that the inventor of two-pound dumbbells started this misinformation campaign which has pervaded gyms across the country, where women with great fear of looking like a Russian heavyweight powerlifter cling to their tiny weights as they shuffle along on treadmills.” Dana McMahan

What the Diet Industry Doesn’t Want You to Know About Weights by Dana McMahan:
What the diet industry doens’t want you to know about weights.pdf

 “If girls started getting under the bar with some serious weight, the market for diet books, gadgets, pills, food-like products, exercise gear, Spanxx, and so-called health/fitness magazines might just entropy.”  Dana McMahan

So You Want To Be A Weightlifter?  What You Need To Know To Get Started by Dana McMahan:
http://www.xojane.com/healthy/how-to-start-lifting-weights

HIGH SCHOOL FOOTBALL (and other sports) Strength & Conditioning

BUILDING AN EMPIRE…Dominating High School Football Strength & Conditioning by Matt Reynolds:
http://startingstrength.com/articles/empire_building_reynolds.pdf

Keeping Strength in the Strength Program by Bill Star:  http://startingstrength.com/articles/keeping_strength_programs_starr.pdf

DEATH BY PROWLER…An Authoritative, Practical Guide to the Greatest Conditioning Creation in History by Matt Reynolds:
http://startingstrength.com/articles/death_by_prowler_reynolds.pdf

THE TRUTH by Jim Steel:  http://startingstrength.com/articles/truth_steel.pdf

APPROPRIATE CONDITIONING FOR ATHLETES (if you don’t need endurance, then don’t train for it!  And most sports do not require endurance.)
http://startingstrength.com/articles/appropriate_conditioning_sheaffer.pdf

STRENGTH TRAINING FOR THROWERS by Bill Starr:  http://startingstrength.com/articles/strength_throwers_starr.pdf

REFLECTIONS IN IRON Mike Webster’s Training Method by Colin Webster:  http://startingstrength.com/articles/reflections_iron_webster.pdf

YOUTH STRENGTH TRAINING  (There are no SECRETS, just hard work)
 The best way to find out your genetic potential is to strength train.

Youngsters Need Strength Too by Bill Starr:  http://startingstrength.com/articles/young_strength_starr.pdf

Youngsters Need Strength Too Part 2 by Bill Starr:  http://startingstrength.com/articles/young_strength2_starr.pdf

Misconceptions About Training Youth (Knowledge to share with parents and administrators)  by Lon Kilgore PhD:  http://www.exrx.net/WeightTraining/Weightlifting/YouthMisconceptions.html

Weightlifting for Special Populations (YOUTH) by Lon Kilgore PhD:  http://www.exrx.net/WeightTraining/Weightlifting/Youth.html

Is Powerlifting Safe for Youngsters?  http://strengthplanet.com/powerlifting/is-powerlifting-safe-for-youngsters.htm

Youth Resistance Training by Dr. Avery D. Faigenbaum, EdD, CSCS, FNSC:  http://www.nsca-lift.org/hottopic/download/youth%20hot%20topics.pdf

Strength Training for Youth Fitness:  http://www.wellness.ma/youth-fitness/strength-training-youth-fitness.htm

Top 5 Myths of Youth Strength Training:  http://www.strongkid.com/uploads/Myths.pdf

Strength Training for Overweight Youth:  http://www.strongkid.com/uploads/Overweight_Youth.pdf

Coaches Dozen:  http://www.strongkid.com/uploads/CoachesDozen2.pdf

Relative safety of weightlifting for youth:  http://www.strongkid.com/uploads/Weightlifting.pdf

Youth strength training, potential benefits and concerns:  http://www.strongkid.com/uploads/Benefits_risks.pdf

Less Intense Training:  http://www.strongkid.com/uploads/LIT.pdf

Getting Strong Safely: Considerations for Training Youth:  http://www.usapowerlifting.com/newsletter/15/features/features1.html

Benefits of Weight Training for Kids:  http://well.blogs.nytimes.com/2010/11/24/phys-ed-the-benefits-of-weight-training-for-kids/

Journal of Pediatrics, Effects of Resistance Training in Children and Adolescents: A Meta-analysis http://pediatrics.aappublications.org/content/126/5/e1199.abstract

Youth resistance training from the National Strength and Conditioning Association:    http://www.ncbi.nlm.nih.gov/pubmed/19620931

Strength Training for Children and Adolescents  http://www.ncbi.nlm.nih.gov/pubmed/11019731

Source

Department of Human Performance and Fitness, University of Massachusetts, Boston, USA. avery.faigenbaum@umb.edu

Abstract

The potential benefits of youth strength training extend beyond an increase in muscular strength and may include favorable changes in selected health- and fitness-related measures. If appropriate training guidelines are followed, regular participation in a youth strength-training program has the potential to increase bone mineral density, improve motor performance skills, enhance sports performance, and better prepare our young athletes for the demands of practice and competition. Despite earlier concerns regarding the safety and efficacy of youth strength training, current public health objectives now aim to increase the number of boys and girls age 6 and older who regularly participate in physical activities that enhance and maintain muscular fitness. Parents, teachers, coaches, and healthcare providers should realize that youth strength training is a specialized method of conditioning that can offer enormous benefit but at the same time can result in serious injury if established guidelines are not followed. With qualified instruction, competent supervision, and an appropriate progression of the volume and intensity of training, children and adolescents cannot only learn advanced strength training exercises but can feel good about their performances, and have fun. Additional clinical trials involving children and adolescents are needed to further explore the acute and chronic effects of strength training on a variety of anatomical, physiological, and psychological parameters.

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