Sun, Sep-12-04, 11:57
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Senior Member
Posts: 1,217
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Plan: The Primal Blueprint
Stats: 148/119/120
BF:29%/14/12%
Progress: 104%
Location: Alabama
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I got the book (Hormonally Intelligent Exercise) a couple weeks ago and plan to implement the program tomorrow. R.F. expands on information he included on exercise in NHE. The main difference in HIE and NHE is that he recommends weight training only 3 days per wk, and never weight training 2 days in a row. In NHE he said you could work out 2 days in a row as long as you were training different body parts and you separate the workouts by at least 20 hrs. That is the only thing I caught that was contradictory. The writing style is abhorrent and somewhat hard to read, but the information is good.
R.F. does outline specific weight training programs for beginner, intermediate and advanced exercisers. It is a split routine - for beginner upper/lower, for intermediate-advanced chest-upper back/legs-lower back/shoulders-arms. Abs are trained 2x/wk on cardio days, although they can be combined with other work outs. Cardio should be on separate days but can follow weight training. Only 2 cardio workouts per wk are required.
The unique part of the inter-adv workouts is the "consolidation" cycle. Every 3rd or 4th wk you do 2 full-body workouts and 2 abs workouts. Cardio is optional and can be done up to twice that week. R.F. states that cycling like this prevents you from having to take time off periodically.
There's a lot more to it than that, but I hope this will give y'all an idea of what the book is like. It does not discuss diet much at all.
Jen
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