Get Strong
Get Strong
Phil Maffetone
MAF メソッドは無酸素運動と相対する考え方なので、それについての本を書いているのはちょっと意外な感じする
https://gyazo.com/faa8518a6e4aea00a539787e99ef618b
Use your brain.
There’s some truth to the old joke that your brain is your strongest muscle. The MAF strength-training approach increases the brain’s ability to contract more muscle fibers, producing more strength from less bulk.
Start out slow.
Minimally, even one single rep executed properly will kickstart your journey to getting stronger. Why wait? You can begin right now.
Choose your weight wisely.
Ideally you want to use an amount that is about 80 percent of your one-rep maximum. To determine this, instead of attempting a max lift, play around with adding weights until you find the amount that you can comfortably lift about 6 reps before reaching undue fatigue.
Recovery is key.
It is paramount that you rest at least three minutes between sets. You can rest more — an hour, an afternoon or a full day, but you must take at least a three-minute break.
Just pick it up.
One of the best total-body weight-lifting moves is to simply pick up a barbell from the ground and lift it to your waist. This is called a “deadlift” and brings a lot of muscles into play throughout your entire body. However, it must be performed correctly. Seek out specialized instruction if you have any doubts.
Take your workout to the kitchen.
The battle for more strength is partly won in the kitchen. If you’re eating junk food, stop that. Instead, eat real foods, including quality protein, healthy fats, and natural carbs if you tolerate them.