‘Pure Physique’ explains best muscle-building methods
September 30, 2010
Michael Lipowski is a certified fitness clinician, a competitive natural bodybuilder and president of the International Association of Resistance Trainers. He uses his personal and professional experience to describe exactly how muscle building and fat burning works – to the lay person.
Though his book targets regular gym users who feel they should be getting more benefit from their workouts, it’s also useful for anyone who wants to start an exercise and diet program.
It begins by explaining why lifting weights too much, too fast or ineffectively will lead to a plateau in muscle development. Lipowski asserts that muscle development occurs through a combination of stressing the muscles beyond their normal capacity and allowing them to recover. When people don’t lift until their muscles literally reach physical exhaustion (as opposed to stopping when it begins to burn or when a person doesn’t think they can do another rep), muscles aren’t compelled to adjust by growing larger. On the other hand, if a person doesn’t allow enough recovery time between workouts, the body doesn’t have time and resources to build muscle.
“Ideally, your training should be centered on getting the most from the least amount of exercise necessary,” Lipowski writes.
Throughout his book, he reviews components of a training program (including the importance of diet), creating an effective program and using psychological motivation and goals to reach peak condition.
Because he believes there’s no one-size-fits-all program, he doesn’t prescribe easy fixes in his book. Instead, he recommends weeks, or even months, of painstaking diet and workout logs so a person can learn what works specifically for him or her. However, he provides detailed formulas for figuring out calorie requirements, beginning with a basal metabolic rate, or the minimum calories a person needs for basic survival. Then he breaks down the importance of consuming a balance of carbohydrates, protein and healthy fats.
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Again, there are no easy answers in Lipowski’s book. Rather, he arms readers with valuable information necessary to examine their own caloric and workout requirements. The results depend on understanding and follow through.