Men’s Health Better Body Blueprint: The Start-Right, Stick-to-It Strength Training Plan
Men’s Health Better Body Blueprint: The Start-Right, Stick-to-It Strength Training Plan
By Michael Mejia
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Book Description : Drawing on the foundation of Mens Health magazine, this superb guide explains everything that inexperienced or lapsed exercisers need to know to tailor a fitness program to their individual goals and abilities. The ability to personalize a workout plan allows readers to achieve quicker results and spend less time with ice packs and sore muscles. Unlike other books that lump beginning exercisers into one group, this program differentiates among beginners, such as: high-schoolers with newfound interest in lifting 30-year-olds who want to get back the bodies they had when they played college sports 50-year-olds who work out only for the first few weeks after New Years resolutions every January Michael Mejia, contributing editor to Mens Health magazine and coauthor of Scrawny to Brawny, thoroughly explains the fundamentals of fitness, including strength training, cardiovascular activity, and nutrition. He provides self-assessment tests to help safeguard against injuries by identifying muscular imbalances, decreased flexibility, or other weaknessesand then shows how to correct these problems. Whether readers are Newbies, Ex-jocks, or Seasonals; hope to build muscle or increase strength; are willing to work out every day or are able to spare only a couple of days a week, they will find the blueprint for their better body in this book.
Editorial Reviews
About the Author
MICHAEL MEJIA, CSCS, former co-owner of a sport-specific training center in Port Washington, New York, focuses on helping young athletes improve their speed, agility, strength, balance, and flexibility. The coauthor of Scrawny to Brawny, he lives in Plainview, Long Island.
Customer Reviews
Comprehensive
I found this book to be quite complete in material compared to others which I’ve looked at. The style of the book is not too intimidating for those just starting to workout. I especailly like the fact that they emphasis proper flezability and form alond with stretching… something I wish I could have read before I sarted working out for the first time.
Unfortunate choice of cover design despite plenty of common sense exercise strategies.
Very commercial approach to exercising by virtue of glamorizing machines and muscle isolation. The chapter on corrective exercises is infuriating. The author suggests corrective measures for kyphosis, lordosis, front head, and pronation of feet, winging and elevation of scapulas. That is totally unfounded and should be stricken out of the book. Though exercise alleviates living with deformities, it does not correct them since deformities entail genetic elements, bone and cartilage elements, ligaments and muscle elements, and finally, habitual factors, their correction is formidable. Corrective measures (better be called rehabilitating measures) should be a long term aim rather than a snap shot remedial solution.
The author’s common sense strategy is demonstrated in the discussion of periodization, progressive incremental strengthening, and balancing aerobics with anaerobic modes of training. The author is very motivational in instructing beginners on how to get started, stick to a plan, and avoid unrealistic expectations (other than correcting deformities).
The strongest aspect of the author’s expertise lies in his stretching, flexibility, and isolation exercises, his weakest being compound exercises with floor to overhead range. In an ugly photo of overhead shoulder press, the lifter is caving his chest, standing unevenly, holding the bar far in front of the vertical plan through the heels, and without adequate lumbar arching. That is similar to the cover photo where the elbows are bent and the shoulders are lowered when the barbell is overhead. The right posture should portray well-thrust chest, elevated shoulders, straight arms, and bar positioned in a plane behind the head and vertically over the low back and heels.
The tests on flexibility, strength, and endurance are reasonable except that on the overhead squat where the author is unfamiliar of the mechanics of performing such highly technical move. It could cause injuries if people hold a bar overhead and start squatting without realizing the need for warming up the shoulder and lumbar regions adequately before tackling such move. Some of the inconvenient injuries of overhead squat by unwary persons are rotator cuff tears, and low back, neck, and elbow injuries.
The repetitive description of exercises in multiple sections of the book makes it dizzying. The same exercises are viewed over and over, yet there is no consistent plan to link them together. The book leaves me with a nagging question: Why everyone in the book is an old man (over 21)? Why young people are neglected so long? For those, running, push ups, chin ups, and jumping suffice for a blueprint of a great body.
“Burn Baby Burn” could be done easier than the book suggests. Just eliminate bread and simple carbohydrates from food (processed carbohydrates). That would deplete the fat pool effectively and do away with intestinal distension that hinders the individual’s cardiopulmonary function. Losing weight is easier than the fad portrays it to be.
Mohamed F. El-Hewie
Author of
Essentials of Weightlifting and Strength Training
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