Perpetual Strength

How to Keep Getting Stronger Year In Year Out — Using the Art and Science of Comfort Zone Expansion

By Paul McIlroy

Paperback, 360 pages

Foreword by Dan John

“The Secret to Superlative Strength”

“Let me give you the secret to superlative strength and strength training programs: well, it’s too late, you have it in your hands. Rarely have I seen anything that contains as much logic, common sense, and absolute truth about weightlifting than we find here in Paul McIlroy’s Perpetual Strength.

Paul’s life story, the explanations of Comfort Zone Expansion, the details on the actual lifts and the amazing programming all align to give you a complete work on getting stronger. And “getting stronger” is your ticket to body composition improvement, increased lifespan (healthspan) and elite performance.” — Dan John, author of Never Let Go

“Perpetual Strength is a refreshing addition to the world of fitness literature, offering a novel perspective on strength training and muscle building that challenges conventional wisdom. Paul Mcllroy presents a compelling case for achieving strength and muscle gains without pushing the central nervous system to its limits, advocating a more sustainable and gentle approach to strength training.

The book's core premise revolves around the idea of avoiding the stress and strain typically associated with relentless training to failure. Instead, it promotes the concept of expanding one's comfort zone gradually and steadily, allowing for consistent progress over time. This approach, grounded in science and practical insights, provides a balanced alternative to the all-or-nothing mentality often seen in the fitness world.

Perpetual Strength is a valuable resource for anyone looking to build strength and muscle while preserving your long-term health and well-being — and as such is a must-read.” —Paul Fetters, Coach to 1982 Mr. Olympia Chris Dickerson, Masters National Bodybuilding Champion

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"Perpetual Strength is a refreshing addition to the world of fitness literature, offering a novel perspective on strength training and muscle building that challenges conventional wisdom. Paul Mcllroy presents a compelling case for achieving strength and muscle gains without pushing the central nervous system to its limits, advocating a more sustainable and gentle approach to strength training.

Perpetual Strength is a valuable resource for anyone looking to build strength and muscle while preserving your long-term health and well-being — and as such is a must-read." —Paul Fetters, Coach to 1982 Mr. Olympia Chris Dickerson, Masters National Bodybuilding Champion

"Paul McIlroy's Perpetual Strength is a masterpiece in the realm of strength and conditioning — a once-in-a-generation publication that revolutionizes the way we approach athletic performance. This book transcends traditional training manuals and unveils the martial art of strength and conditioning, presenting readers with a comprehensive framework of mathematical formulas, progressions, and theories that will propel serious athletes, coaches, and strength enthusiasts beyond their perceived limits.

As a high-level martial artist, professional athlete and physical culture expert, Coach McIlroy's insights and teachings transcend conventional boundaries, challenging readers to redefine their perspectives on limitations and recognize the boundless possibilities within themselves.

In essence, Perpetual Strength is a groundbreaking publication that offers the reader a transformative experience. It provides a comprehensive framework of physical training, mathematical progressions, and programmatic variables, empowering individuals to unlock their full potential and embrace the path of mastery.

For anyone seeking to push beyond their limitations and embark on a journey of self-discovery and personal growth, this book is an invaluable resource that will inspire and guide them every step of the way." —Sifu Harinder Singh, Teacher of Military, Special Forces, Secret Service, SWAT, and over 100 Law Enforcement Agencies across the globe.

Table of Contents

The Author's Promise
Who is Paul McIlroy?
What is strength and why Is it important?
Who is this book for?

Chapter 1: Perpetual Strength Gains and the Great Paradigm Shift
Highway to the…Comfort Zone
Cycling for a Peak…Lowers the Peak
Training to Failure = Training Failure
Proximity to Failure and Optimal Strength Progress
Proximity to Failure and Optimal Hypertrophy Progress
Rep Ranges & the Acquisition of Qualities

Chapter 2: Specificity (and expanding the Comfort Zone)
Specificity (and expanding the Comfort Zone)
Specificity and Exercise Selection
Real World Examples of Specificity in Action
Specificity and the Rest of your Life
A Word on ‘Other Exercise’ and Specificity
Comfort Zone Expansion, Specifically, for the Win
Specificity: The Bottom Line

Chapter 3: Overload (and Expanding the Comfort Zone)
Overload (and Expanding the Comfort Zone)
Introducing: The Wholly Trinity Principle
The Wholly Trinity Principle (and Expanding the Comfort Zone)
Volume & Expanding the Comfort Zone
Intensity & Expanding the Comfort Zone
Density & Expanding the Comfort Zone
WTP and the Comfort Zone: The Ultimate Goal
Movement Velocity & Comfort Zone Expansion
The Saga of Lifter B
Strength/Performance Programming: The Bottom Line

Chapter 4: Recovery and Comfort Zone Expansion
Recovery and Comfort Zone Expansion
High Training Frequency & Magnitude of Outcomes
The Adaptation - Recovery Lag & Comfort Zone Expansion
De-loads and Comfort Zone Expansion
Desensitization/Re-sensitization & Comfort Zone Expansion
The Recovery Absolutes
Muscle Size and Recovery
Muscle Strength and Recovery
Genetics and Recovery
Eccentric Stretch and Recovery
Gender and Recovery

Chapter 5: The Universal Rules of Strength Amplification
There is No Such Thing as Isolated Exercises
Strength & Safety Are Synonymous
White Knuckle Fists
Breathe Out Attack, Breathe in Protect
Intra-abdominal Power Breathing
Inter-thoracic Power Breathing
Does My Butt Look Strong in This?
Troubleshooting the White-Knuckle Fist
Troubleshooting Intra-abdominal Breathing (Boxer/Bubble/Crocodile)
Troubleshooting the Butt Clench
Determining the Optimal Method of Execution

Chapter 6: Powerlifting
What is Powerlifting?
But I Don’t Want to be a Powerlifter?
The Rules of Powerlifting (and Why You Should Care)

Chapter 7: The Bench Press
The Bench Press
Optimal Method of Execution: The Bench Press
Make Your Arms 8" Shorter Without a Hacksaw!
But Less Range of Motion is a Bad Thing, Right?
Making the Negative a Positive Experience
Getting Stuff off your Chest
Houston, We Have Lift Off
The Smart Man’s Alternative
Are you an Arm Man or a Chest Man?
Dem Bones, Dem Bones Need…Special Consideration
Mr. Glass Shoulders
Assistance Exercises: The Bench Press
Assistance Exercise 1: The Superman Extension
Optimal Method of Execution: Superman Extensions
Assistance Exercise 2: Barbell Strict Curls
Strict Curl Optimization Techniques
Assistance Exercise 3: The Finnegan Row
Optimal Method of Execution: Finnegan Rows

Chapter 8: The Squat
The Barbell Back Squat
Optimal Method of Execution: The Squat
The Progressive Distance Box Squat
Optimal Method of Execution: Progressive Distance Box Squat
A Word on Making Boxes Incremental.
Train Hard, Win Easy
Tuck Tail and Run
Assistance Exercises: The Back Squat
Assistance Exercise 1: The Hanging Knee Raise
Optimal Method of Execution: The Hanging Knee Raise
Assistance Exercise 2: The Goodmorning
Optimal Method of Execution: The Goodmorning

Chapter 9: The Deadlift
The Deadlift
The Stance Debate
Optimal Method of Execution: The Deadlift
Learning the Deadlift
Super Tall, Super Stiff (or both)
Be Cautious of Deadlifts in Disguise
Assistance Exercises: The Deadlift
Assistance Exercise 1: The Deficit Romanian Deadlift
Optimal Method of Execution: The Deficit Romanian Deadlift

Chapter 10: Powerlifting Programming
Power Grid 1: The Back Squat (Advanced)
Power Grid 2: The Bench Press (Advanced)
Power Grid 3: The Deadlift (Advanced)
The Advanced Powerlifting Program (Weekly Layout)
The Advanced Powerlifting Program (Streamline Version)
Strength Standards: Powerlifting (Squat/Bench Press/Deadlift)

Chapter 11: Beginner & Intermediate Programming (Barbell & Kettlebell Focused)
Power Grids 4 & 5
Power Grid 4: The Beginner Power Grid (Barbell & Kettlebell Focused)
Do Your Best, Forget the Rest
Riding the Success Wave
Power Grid 4 Load Increments
A Word on Training Frequency
Extending the Newbie Gain Train
Determining Your Training Loads
Power Grid 4: Weekly Layout for Every Level
Assistance Exercises and Power Grid 4
Power Grid 5: The Intermediate Power Grid (Barbell & Kettlebell Focused)
Peaking Phase
Power Grid 5: Weekly Layout for Every Level
Another Important Layout Consideration
Post Power Grid 4 & 5 Options
Why are the Programs SO Long?
The REAL You.
FAQ Section

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9.83 out of 10 (6 reviews)

Rated 10/10 Years of programing and knowledge and progession!

By Alan McMeekin / Odenton, Maryland, USA

This book is a fantastic read super informative with years of programming knowledge. Paul's approach to comfort zone expansion training is revolutionary. Looking forward to putting this information into practice and continuing to get stronger.

Rated 10/10 Great book from an amazing coach

By Vikas Reddy / Hyderabad, Telangana, India

I have always been a fan of Paul and when I got a chance to know a bit more about his training philosophy, I jumped at it. As I was in India, it took some time for the book to reach me. Now that it has and I had some time to go through it, I am very pleased with the purchase. Not only is the book rich with information, but is also of a very high quality. I will put this approach to practice after the current cycle I am on and see how it goes. Based on everything I have read and seen across the internet, I expect great results.

Rated 10/10 If you love strength training you need this book

By Stephen Kiely / Sale, Victoria, Australia

I stayed up all night and read Paul McIlroys Book Perpetual Strength (twice ) it already looks well worn with ear tags all through it, marking spots to refer back to.
When it comes to programming, Paul is a mathematical genius. I've known this for a very long time, from coaching his Amazing 12 week physique program, being coached by him for multiple strength, performance and physique events as well as Endurance events that most would say that an athlete my size wouldn't be able to do at the level I completed them.
Plus I recently travelled to Ireland to learn from him again, in person at his newest workshop.

But this book lays out exactly what it claims... How to get stronger, for as long as possible, regardless of your age or present ability level.
Beginner through to advanced strength athletes have programs to take them to all new heights of performance and the recreational athletes, parents or beaten up gym rats have the blueprint for simple strength training whilst not living in the gym.
It's not going to be for everyone. Because, honestly, it looks "too simple" but after my recent stint following what I learnt in Ireland, I can attest to the fact that this "simple" is going to bring AMAZING results
If you love strength training you need this book in your collection.

Rated 10/10 I'm loving this program & feel stronger already!!!

By Al Sherman / The Villages, FL, United States

I'll be 77 in 8 days, and I love the concepts and specifics provided by Paul McIlroy's new book, Perpetual Strength!

I've been working McIlroy's Deadlift program for the past few weeks, and have been using the same "Justa Singles" protocol for One-Arm Overhead Kettlebell Side Presses as well. I've had wonderful results with the Justa Singles program in the past. I originally learned the Justa Singles protocol from Steve Justa's recommended book Rock, Iron, Steel, and then sometime later was reminded of this program in Pavel and Dan John's Easy Strength book, where McIlroy discussed his positive experiences with this protocol. I've already had many productive Justa Singles cycles, and this book encourages me to continue to use this approach, get back to using it for deadlifts (I was using it for only Kettlebell Presses), and extend it in the various ways suggested in Perpetual Strength.

I'm looking forward to working through Paul's various Power Grids over time, and learning how to really work his system. I've begun to use Power Grid 1 (as detailed for the Bench Presses) for dumbbell rows to strengthen my rhomboids, etc. I play Table Tennis and strengthening these muscles really helps to avoid/eliminate shoulder-blade pain.

I'm so grateful for Paul's wonderful info and program, and I feel like I can productively and progressively use this program for years to come!!!

I love the notion of Comfort Zone Expansion - makes great sense to me, and is consistent with so much that I've seen over the years (but which is so easily forgotten) - that training in the 70-80% 1RM zone is the most productive, long-term, and especially closer to the 70% level.

Thank you, thank you, thank you, Paul and DragonDoor!

Rated 10/10 Intelligent programming

By Mark Becking / St Louis, MO, United States

Paul's philosophy on programming is unlike anything I've seen. Expanding the comfort zone increases strength and muscular gains in a surprising fashion while avoiding nervous system burnout and excess joint stress. His methods have produced gains faster than any other training program I've used.

Highly recommended.

Rated 9/10 Great book and solid training approach!

By Jamie Bain / Bedford, Bedfordshire, UK

Paul really explains his comfort zone expansion approach with tons of practical info to improve your strength and size! I've use the Justa Singles program in the past with great results so excited to try the Power Grids to work and get stronger without burning out! Great Job Paul thanks!

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