one body, so listen to him if you want to learn more about nutritional supplements.

Relaxation

Exercise stimulates growth by injuring muscles, creating the conditions for them to recreate - in a stronger, more massive form. Such recovery depends on two other factors: nutrition and rest. Nutrition, as noted above, provides building materials (from natural sources) that can be processed into more powerful muscles. The regeneration process also requires adequate rest, in the form of sleep and relaxation. Thus, diet provides the building blocks of the body, and rest is the process that allows these substances to be used properly.
The exercise-eat-rest cycle determines the main components in the muscle growth equation. Excess exercise or insufficient nutrition/rest will reduce your muscle mass and strength. Excess nutrition/rest will result in excess fat or less than expected muscle growth. Therefore, just like with a diet, it is better to rest a little more than necessary while working on the mass. Get at least eight hours of sleep a night and:
... do not stand if you can sit - do not run if you can walk and do not sit if you can lie down. In other words, work as hard as possible in workouts, but do as little as possible in between. Extra work will prevent you from achieving your goal (Raider, 1964, p. 71)
Haven't you ever secretly envied couch potatoes? John McCallum calls this process "relaxation."
It's not bad to relax and enjoy life sometimes. And, oddly enough, such a change will bring many benefits. … When you decide to give this program a good try, you will find that a number of pleasant things happen to you. You can look forward to a massive boost in energy, an increased desire to train, a new outlook on life, and, most importantly, a big increase in mass (McCallum, 1970).
And do not think that the need to rest enough is some kind of innovation. Почтенный Дж. К. Хайз советовал отдыхать 21 или 22 часа в сутки для наилучших результатов (Hayes, 1938). It would be nice for you to relax in this way.
When you are in a hurry to get big and strong as soon as possible, the most difficult thing in the world is to relax, even if you are aware in your mind that progress requires appropriate rest. When you're itching to pounce on the barbell, and the plan is to rest that day, try to hold on to your energy. The best thing you can do to progress is to fully recover for a particularly vicious attack on the bar on the day of your next workout. Dream about your future greatness, read a book or go to the movies instead of sneaking into the gym ahead of schedule.

Motivation

“Think, Believe, Achieve” is the advice of the strongest man, Bill Kazmaier (Ciola, 1987). Better only if your actions will be directed towards a specific goal, so think about it for yourself. Start with a general idea of ​​what you would like to look like and be capable of. Let your mind relax and your imagination show you your future development. How will you look after gaining 7 kilograms of muscle? How will you feel? What can you do that you can't now?
For the program to work, you need to believe in it. Use the images you just imagined to build faith and motivation, and to set short-term goals (like following a program and gaining at least four pounds in the first month). Now that you know what you are striving for, it's time to launch the program at full capacity, it's time to achieve goals, it's time to act.
Actions are a serious test of your motivation, which in turn is based on your understanding of the goals and on the belief in the possibility of achieving them. Do not trade the power of confidence in a positive outcome for various incomprehensible trifles, do not take it for something that helps fools overcome their daily problems. Practical, modern scientists, building on research from leading psychological laboratories, have mapped out the theoretical foundations of confidence-based systems and described and documented their undeniable impact on what we do and our chances of success (Bandura, 1977). You are what you believe.
Move forward, believe in yourself (you know it's possible), stick to an exercise program (squeezing those squats out of yourself with an extra 2.5-5 kilos each workout), follow your diet (stick to high protein and calorie principles), and get plenty of rest. To paraphrase Mohammed Ali: to be a champion, you need to believe in your own greatness, and even if you don't have it, portray it. So what are you waiting for? "Breathing squats have given amazing results in the past, and they can do the same for you" (Reider, 1963, p. 56).

Chapter 5 Details

[John McCallum's friend Ollie asks about almost
squat program's impeccable track record]
“I still think failures happen sometimes.
“Listen,” I said. – Every time squats
do not give someone a result, it is his fault. He is something
does not properly.
(McCallum, 1969, p. 11).
To prevent possible mistakes, we again and again pay attention to the basics. Приседайте с хорошей техникой, тяжелыми весами и усиленным дыханием, добавляйте вес на каждой тренировке, ешьте много богатой белками пищи и пейте много milk, как можно больше отдыхайте и расслабляйтесь и сохраняйте оптимизм. That's all the basics. What are some of the little things that could speed up your progress?

More high-tech squat options

The whole philosophy behind this program has been quite low-tech so far, with a focus on basic equipment, exercise, and food. However, to complement the Super Squat, we will describe three more high-tech alternatives for those who simply cannot, or for some reason do not want to perform the classic back squat. The first option involves the use of a curved neck and was invented by J. K. Hise (Howell, 1978). The second involves the use of the so-called "Magic Wheel" and was invented by James E. Douglas, who probably knew J. K. Hise no better than anyone outside of Hise's hometown of Homer, Illinois (Douglas, 1988). A third variation uses a waist belt, which was coined by the venerable Charles A. Ramsey (Hise, 1940), and has been used quite extensively in recent times by John McCallum (McCallum, 1970). Thus, each of the alternatives to the straight bar squat represents a wonderful legacy worthy of consideration. Let's see what they can offer us.
One day, when he was starting a workout, J.K. Hise discovered that his brother had bent a bar in the process of repairing his car. Joe straightened it out and continued exercising, but finally decided to bend it again to reduce the discomfort of the bar cutting into the body and moving along the back of the neck (Howell, 1978). Так появился на свет изогнутый гриф, который нередко становился главным элементом тяжелых squats. Those who wished to make their own were advised to simply purchase a neck of the correct diameter and length from a local hardware store and bend it so that it had a deflection of about 2.5 cm (Raider, 1956) neck. He bent a steel bar 7 1/2 ft (228 cm) and 1 3/4" (4.4 cm) thick in five places to achieve 10 cm of sag. 30 cm on each side of the neck were ground down to a diameter of 1 1/16" (2.65 cm) so that you can put on Olympic plates, and the ends of the neck were bent up so that the plates did not slip off even without locks. Then the neck was balanced and in the finished state weighed about 22.5 kg (Teegarden, 1988).]. По каким-то причинам, изогнутые грифы встречаются довольно редко, но они остаются прекрасной альтернативой прямым грифам при выполнении тяжелых squats. By the way, although this is not the same as squatting with a curved bar, you can make the exercise noticeably more comfortable if you take a high-quality Olympic bar that will naturally sag on your shoulders under the weight of the working weight.
The Magic Wheel was born under the name "Douglas Harness" [J. C. Hayes nicknamed his friend's invention the "Hula Hoop", also called by Jim Douglas (Douglas, 1988, p. 2).], a rectangular frame fastened to the shoulders with straps and loaded with pancakes (Douglas, 1954). The purpose of the Douglas Harness was to solve the problem of forward sagging of the shoulders, as well as to reduce the discomfort caused by the pressure of a heavy weight on the shoulders. James Douglas improved upon his invention with an improved circle model (Douglass, 1954) and as such it was sold for decades by Piri Raider's Body Culture Equipment under the name "Magic Wheel". Like the curved neck, the Magic Wheel fell out of fashion, but not because of bad results:
In 1964 this contraption (the Magic Wheel) was made available to Iron Man readers and has since become the most popular piece of equipment after the barbell. Many readers have noted a noticeable acceleration in progress, as they could work harder and with almost no inconvenience to work with large weights. For many, the Magic Wheel has become the number one exercise equipment (Raider, 1968, p. 28).
Hard-core traditionalists thinking about the Magic Wheel squat will be glad to know that J.K. Hayes used one that was made especially for him by James E. Douglas (Roark, 1986), and that Hayes considered it "the greatest invention of all time."» for breathing squats (Douglas, 1988, p. 3).
The waist belt was a solution that Charles A. Ramsey found to allow his students with "crystal backs" to benefit from the squat (Hyes, 1940, p. 13). Джон МакКаллум называл приседания с поясным ремнем «наилучшим решением для