The Purposeful Primitive
By Marty Gallagher
Table of Contents
Foreword by Pavel "Thinking Simply and Seeing Clearly" IX
I Prometheus 3
The Purposeful Primitives 4
There Is No School Like Old School 6
Standing On the Shoulders of Giants 7
Iron Masters 9
Paul Anderson—Primitive Patriarch 11
Typical Paul Anderson Workout 15
Bill Pearl—Anti-Aging Role Model 17
Bill Pearl's Classical Bodybuilding Training Regimen 20
The Anti-Aging Role Model 23
Bob Bednarski—Iron Icarus 25
Clash of the Titans: Barski goes to work for "The Man" 26
Training 27
Bob Bednarski Training Template 28
Aftermath: The Iron Icarus melts his wings 30
Hugh Cassidy—Iron Master Renaissance Man 31
Eat Your Way Through Sticking Points! 32
All Aboard the Pain Train! 33
Hugh Cassidy Training Split 34
Lift Big, Eat Big, Rest Big, Grow Big! 35
Mark Chaillet—Powerlifting Ultra Minimalist 37
How Little can you do and still get Super Strong? 38
Mark Chaillet's Super Simplistic System 39
Competition Training Cycle 39
8 Week Periodization Cycle 40
Stopping Machine Gun Sales at Chaillet's "House of Pain" 41
Doug Furnas—The Athlete's Athlete 45
Near Death Experience Leads to Iron Introduction 47
Dennis Wright: "Simplistic Genius" 50
Coaching Coan, Furnas and Chaillet Simultaneously 52
How did Doug train? 53
Ed Coan—The Greatest Powerlifter Of All Time… 55
How the Greatest Powerlifter in History Trained 61
Coan Trains 62
Ken Fantano—Power Theoretician 65
Powerlifting Architecture 68
"The Weight Don't Care; It Has Only One Friend: Gravity!" 70
Power Enduro 72
Fantano Phase II Competition Training Template 73
Dorian Yates—The Iron Monk 75
The Quantum Leap Forward 76
Blood & Guts: Film Noir Extraordinaire 78
My Day with Dorian 80
Bodybuilding, Blood & Guts Style 82
Kirk Karwoski—Prototypical Purposeful Primitive 85
Karwoski's Four Day/Week Power Training Program 89
Karwoski 4 Day Training Split 90
Karwoski Reemerges 91
Iron Methods 95
The Purposefully Primitive Resistance Training Amalgamation 97
Recapitulation of Modes and Methods 100
What the Iron Masters Have in Common 104
How to Build Muscle 105
Getting Started 106
Primary Exercises 108
Squat 108
Bench Press 110
Deadlift 112
Secondary Exercises 114
Overhead Press 114
Biceps Curl 115
Triceps Extension 116
Tertiary Exercises 117
Romanian Deadlift 117
Calf Raise 118
Decline Sit-up 118
Auxiliary Exercises 118
Legs 119
Chest 121
Back 123
Two Day A Week Training 125
Two Day Split: Simplistic, Time Efficient, Deadly Effective! 126
Three Day A Week Training 126
Three Day Split: Work the Whole Body Thrice Weekly 127
Four Day A Week Training 127
Four Day Split: Ground Zero Split Routine 128
Five Day A Week Training 129
Five Day Split: Iron Immersion 129
Six Day A Week Training 130
Six Day Split: Volume Over Intensity! 131
The Purposefully Primitive Training Week 131
Periodization and Preplanning 133
4 Week Peaking Cycle 134
Periodization and Creeping Incrementalism 135
8 Week Beginner Periodization Cycle 136
Logging Entries 137
Iron Essays 141
Primitive Roots 143
Build a Retro Home Gym 151
Stone-Age Tools for Accessing the Third Dimension of Tension 153
You've Got About An Hour 156
Capacity is a Shifting Target 159
Progress Multiplier: The Training Partner 161
How Simple can the Physical Renovation Process be made 164
Without Losing Effectiveness?
Ebb and Flow 168
Thesis, Antithesis, Synthesis Embrace Change, Legislate Contrast 170
No One System, Mode or Method Trumps All Others 171
Better To Use a Lousy System with Great Intensity 172
Than A Sophisticated System Halfheartedly
Don't Turn a Once Effective System into a Religion 172
Legislating Contrast 173
Contrast Is King 174
Direct Muscle Soreness and Deep Muscle Fatigue 176
Progressive Pulls 179
Six Week Progressive Pull Periodization Cycle 181
Base Strength 186
The Seductive Siren Song of Machine Exercise 188
Spawning Season 192
Back in the Day 197
What Not To Do How Not To Train 205
Remembrances of Days Past 209
Mind Masters 217
Mental Mentors 219
The Functions of the Human Brain 223
Jiddu Krishnamurti—Intuitive Primitive 225
Aladar Kogler—Iron Curtain Brain Train Grand Maestro 229
Mind Methods 233
The Tao of Fitness 235
Shikantaza Checklist 237
Auto-Visualization Ideo-Motor Checklist 239
Suggested Reading 241
A 10 Step Program Based on the Kogler Brain Train Approach 242
Mind Essays 247
Purposefully Primitive Psychology
Reprogram the Central Processing Unit of the Soft Machine 255
Making the Mind/Muscle Connection 258
Physical and Psychological Weak Points 263
Brain Train 266
The Psychology of a Champion Athlete 269
Purposeful Layoffs 273
Brain Train Feats and Tactics 277
Want to Change Your Physique? Start by Changing the Way You Think 280
Cardio Masters 283
Purposefully Primitive Cardiovascular Exercise 285
Mr. Analogous Strikes Again 285
Many Roads Lead to Cardio Rome 286
Getting Our Cardio Facts Straight 287
Leonard Schwartz, M.D.—Aerobic Avatar 291
Birth And Death Of An Exercise Craze 293
Len Sets Me Straight 294
Cardio Methods 297
The Three Types of Cardio 299
The 1st Way: Steady-State 299
The 2nd Way: Burst or Interval 302
The 3rd Way: Burst or Interval 305
Muscle Fiber Nuts and Bolts 307
Muscle Fiber Reference Guide 308
The 1st, 2nd and 3rd Way Cardio Modes 309
Every Self-Respecting Purposeful Primitive Needs this High-Tech Gadget 310
The Three Benchmarks of Aerobic Activity 311
Six Week 1st Way Periodization Cycle 312
Nine Week 1st Way Periodization Cycle 313
The Heart Rate Monitor Allows Aerobic Mode Cross Comparisons 314
Cardio Essays 317
Aerobic Exercise Is Irreplaceable 319
Step Outside the Cardio Box 320
Walking for Exercise is Different Than Normal Walking 328
Zen and the Art of Walking 333
The 1,000 Calorie Cardio Burn 337
The Carefree Psychotic Peeks Inside Ali's "Near Room" 341
Hammer Time! 347
Martial Artists and 3rd Way Hybrid Cardio 349
In Praise of Steve Justa Sustained-Strength Grand Maestro 353
Nutrition Masters 357
No Need to Square the Nutritional Circle 359
John Parrillo 363
Bigger and Leaner 366 Build the Metabolism 367
A Day In The Life Of A Parrillo-Style Dieter 369
Parrillo On Manipulating The Insulin/Glucagon Axis 370
Ori Hofmekler 373
The Warrior Diet Template 379
"Avoid Extreme Low Calorie Diets." 379
"Detoxify the Body" 380
Nutrition Methods 383
The Nutritional Amalgamation 385
The Right Tool for the Right Job at the Right Time 386
Which Way to Jump? 387
Jumping into the Deep End of the Pool 388
A Hypothetical 12 Month Rotational Nutritional Macro Cycle 389
The Psychology of Taste 389
Where and How to Start 391
Purposefully Primitive Performance Eating 391
Thermodynamic Reality Check 392
Periodized Nutritional Rotation 393
Parillo Nutritional System Synopsis 394
Warrior Diet System Synopsis 395
Nutrition Essays 398
The Anabolic Effect of Food 399
Post-Workout Smart Bomb 403
Ori's Take on the Window of Opportunity 405
Getting in Touch with Hunger 407
My Meal with Mongo 411
The Diesel Leads the Way 416
Dorian Yates Daily Meal Schedule Pre-Competition Phase 419
Holiday Hedonism Setting Up the Anabolic Burst 421
What's the Biggest Myth in ALL of Fitness? Spot Reduction! 425
Where Body Fat Is Drawn Down From Is Beyond Your Control 426
Want a Ripped Waist? Reset the Metabolic Thermostat 427
Ab Exercise Heretic 428
The Caloric Cost of Exercise is Vastly Overrated 428
The Procedural Consensus of the Iron Elite 429
Food Tricks 430
Magnificent Mini-Me! 437
Epilogue 441
The Purposefully Primitive Manifesto Doing Fewer Things Better 443
An Inch Wide and a Mile Deep 445
Rationalization, Visualization, Actualization 446
Fitness from Big Pink 451
Resource Guide 459
Index 465
About The Author 473