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21 " you don’t get to redefine the exercise and then claim that it’s dangerous. Driving a car is dangerous if you drive it into a great big rock. "
― Mark Rippetoe , Starting Strength: Basic Barbell Training
22 " myofibrillar hypertrophy, more actin, myosin, and other associated proteins are added to those already existing in the cell. More contractile elements within the cell mean more actin/myosin interactions and more force production. This type of hypertrophy is typical of low-repetition, high-intensity training. It adds less mass but produces greater increases in the force generated per unit area of muscle than the second type of hypertrophy, sarcoplasmic hypertrophy. "
― Mark Rippetoe , Practical Programming for Strength Training
23 " Stance is a highly individual thing and will vary with hip width, hip ligament tightness, femur and tibia length and proportion, adductor and hamstring flexibility, knee joint alignment, and ankle flexibility. Everybody’s stance will be slightly different, but shoulder-width heels, with toes at 30 degrees, is a good place to start. "
24 " If it’s too heavy to squat below parallel, it’s too heavy to have on your back. "
25 " Gloves have no place in a serious training program. A glove is merely a piece of loose stuff between the hand and the bar, reducing grip security and increasing the effective diameter of the bar. "
26 " since the 2nd edition of Starting Strength was written. The Aasgaard Company has changed personnel, I have met lots "
27 " you go to the doctor when you have a back injury, nine times out of ten she will tell you that “You just tore a back muscle. Take these drugs and quit lifting so much weight.” This diagnosis and recommendation reflect a lack of personal experience with these types of injuries and a lack of understanding regarding how and when muscles actually get torn and how they heal. "
28 " Every barbell exercise that involves the feet on the floor and a barbell supported by the body will be in its best balance, both during the movement and at lockout, when the bar is vertically plumb to the middle of the foot, as discussed earlier. "
29 " A weak man is not as happy as that same man would be if he were strong. "
30 " exercise is the stimulus that returns our bodies to the conditions for which they were designed. "
31 " This is because we are training for strength, to increase the force we produce in a big, general movement pattern; we are not training a “favorite muscle.” We are not concerned with our favorite muscles. We do not have favorite muscles. "
32 " Our primary concern is that doing it [lifting] wrong is also inefficient, so we'll do it right because that ultimately allows us to lift more weight and get stronger, and safety will be a welcome side effect. "
33 " As the weight gets heavy, there will be a pronounced tendency to allow your chest to drop down to meet the bar, completing the rep from the top down instead of from the bottom up. When this chest drop becomes excessive, the weight is too heavy. And “excessive” is a rather subjective concept here. Someone might decide that no chest drop is allowable, in which case heavy weights cannot be used in the exercise. Or someone might decide that as long as the chest can be touched with the bar, the rep counts. This degree of variability is one of the things that distinguish an ancillary exercise from a primary exercise: if a large degree of variability is inherent in the performance of an exercise, it cannot be judged effectively or quantified objectively. For this reason, the barbell row makes a very good ancillary exercise but a very poor contest lift. "
34 " The key to successful training in this stage of development is to balance these two important and opposing phenomena – the increased need for stress and the corresponding requisite increase in recovery time. "
35 " The differences between these two types of adaptation are profoundly important for applied physical performance in a non-sport-specific situation. For example, a deployed soldier in a battlefield scenario must often depend on his physical preparedness to stay alive. Strength has been universally reported to be a more valuable capacity than the ability to run 5 miles in 30 minutes, because at the time of this writing our combat troops are mechanized. They don’t have to walk or run into combat, since we have machines for that now. If a limited endurance capacity is necessary – and some could successfully argue that it is – that capacity can be readily developed in a few weeks prior to deployment, while a much more valuable strength adaptation takes many months or years to acquire, is more important to combat readiness than endurance, and is a much more persistent adaptation in the face of forced detraining than the ability to run, which you’re not going to use on the battlefield anyway. The stubborn insistence on an endurance-based preparation for combat readiness is an unfortunate anachronism that should be reevaluated soon. "