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TitleSquat Every Day - Matt Perryman.pdf
Tags Muscle Reason Recreation Weight Training
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Total Pages178
Table of Contents
                            Contents
Preface
Doing It All Wrong
PART ONE
The Case For More
	Do More, Get More
	How Strength Happens
	The Power of Nerve
	Widen the Base
	Nobody Strong Trains This Way
The Overtraining Myth
	The Least Possible
	Dealing With Stress
	All The Little Pieces
	Points of Equilibrium
	Recovered or Ready?
	Diminishing Returns ― Or Positive Feedback?
	Two Stages of Overtraining
PART TWO
How You Feel is a Lie
	Of Two Minds
	CNS Voodoo
	Thinking and Willing
	Perceived Recovery
Hardgainers & Responders
	Crime & Punishment
	The Reactive Mind
	The Activity Set-Point
	Responders
	Can’t Do That
Nerves of Steel
	Training on Nerve-Power
	The Other CNS Fatigue
	Sickness Behavior
	A Set-point for Stress
	Taming Fight or Flight
	Practicing Chill-Mode
PART THREE
Practice, Not Pain
	No Pain, No Gain?
	Nature and Nurture in 60 Seconds
	Practice, Deliberately
	What Heavy Feels Like
	Prilepin’s Table
	Fast Lift, Slow Lift
	Singles Therapy
	The Any-Day Max
The Longtails Strategy
	Harnessing the Power of Overtraining
	Greek Gods and Bell Curves
	The Longtails Strategy
	When to Grind, When to Chill
Squatting Every Day
	Daily Squatting: What I Did
	Ramping It Up
	Wave Loading
	Back Off Sets
	Anchor Days, Higher Reps, and Split Schedules
	Dealing with the Deadlift
	The Lite Program
	Simmer to Boil
Reality Checks
	Suntanning: How to Ease In
	A Little R & R
	You’ll Just Get Hurt
	Be Easy: A Warning for Beginners and Everyone Else
The Empty Life
	Are We There Yet?
	Totems and Training Wheels: A Case For Optimism
	Like a Still Pond
Notes
Bibliography
                        
Document Text Contents
Page 2

Squat Every Day

Page 89

Taming Fight or Flight

Page 90

quality to train. The “fatigue” response isn’t the enemy but another target of our training.
So you keep training, and after another week you feel great. All the stress symptoms

are gone and you’re stronger than ever. You experienced “adaptation sickness” which went
away when you adapted. Had you listened to the stress indicators, you’d have stopped,
rested, and never adapted to the new workload. Since you were consistent and trained
through the symptoms, you adapted and it became your new normal. “Stressed out” is
always a moving target.

Obviously if you spend endless months in that stressed-out mode you’ll suffer the
consequences, but from day to day and week to week performance and stress-mode have
little overlap. What I think needs to happen, and where monitoring comes in handy, is in
seeing when and how the stress-mode happens. If you’ve just made a change in training,
maybe hit a new PR or added more volume, and you get a blip of autonomic disruption, then
it’s worth waiting to see what happens. If your lifestyle changes suddenly and you’re more
focused throughout the day, getting less sleep, or whatever else, it’s worth waiting to see
what happens.

You might not adapt and end up sitting in stress-mode until you collapse. You might
not want to deal with the headaches of adaptation if your first child has just been born or if
you’re enjoying other things in life. If so, it’s time to take a break and let everything settle
down.

High reactors are of course more prone to falling apart. Getting anxious or psyched-up
to train is going to have a large impact these people thanks to an aggravated autonomic
response. More mellow types can train calm, leaving adrenaline in reserve or having a less-
harsh response if they do get worked up, and cool down fast once the threat resolves. Cooler
heads probably won’t feel so bad the day after a high-arousal workout, but they may not
need to get worked up in the first place.

That’s a pretty clear advantage. We want to be like these people. But if you’re not,
monitoring your autonomic responses over time helps you make sure that increased
workloads are “adaptable”, and if not, that you take breaks to let everything settle down.

You’ll have days when it’s hard to separate from legitimate bad days. You can
be sore and stiff and feeling a little ill but still be just fine to train. Tracking these variables
means that you can see if you are or aren’t adapting to any particular training. Just like the
beginner’s ultra-sore muscles, however, I think that we need to learn to deal with a little
system-wide discomfort in the pursuit of our goals.

We don’t to train often because we don’t train often. We make up for it by
grinding ourselves into paste, which makes us hurt and convinces us that we train
often. Inactivity feeds on itself.

You never get the opportunity to condition yourself.
Exercise is supposed to be uncomfortable. You might even say it’s supposed to hurt

(though I’m hesitant to say that, as not all “hurt” is created equally. Injuring a joint or
tearing a muscle is certainly not what I’m talking about). That’s what all the slogans and
affirmations tell us: No pain, no gain. Go hard or go home. The virtues of self-improvement
through self-destruction.

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