"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
"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
