Table Of Content

The 1 x 100 Challenge The Challenge to Gain 1 Pound of Strength 100 Times By Mark Sherwood To visit Mark’s website, go to: www.precisionpointtraining.com The author and publisher of the information in this book are not responsible in any manner for physical harm or damages that may occur in response to following the instructions presented in this material. As with any exercise program, a doctor’s approval should be obtained before engaging in exercise. Free Books Hi, I want to offer you three additional books for free. These books contain the reasoning for why the human body gains strength and provide the basis for the training strategies that are presented in all the strength training books that I have written and made available for purchase. A lot of common training methods are focused on obtaining quick results, but these same methods often fail to help you keep gaining over an extended period of time. You can avoid this problem by learning the concepts that are crucial to your long term success in the three free books I offer. If you would like access to these books, simply click on the link below, fill in your email address on the sign up form that appears, and the books will be sent to your inbox in pdf format. Click here for 3 FREE strength training books Table of Contents Introduction Chapter 1: When Adding Weight Fails to Produce Strength Gains Chapter 2: A Pound at a Time Chapter 3: Finding Proper Equipment and Fractional Weight Plates Chapter 4: Identifying the Right Level of Effort to Keep Adding Pounds Chapter 5: The Right Amount of Effort: Where to Stop During a Set Chapter 6: The Right Amount of Effort: When to Stop Repeating Sets Chapter 7: The Right Amount of Effort: When to Stop Adding Weight for Heavy Single Reps Chapter 8: How Often to Add a Pound Chapter 9: Rate of Gain and Accumulating Strength Chapter 10: Basic Exercises that Maximize Strength Chapter 11: Optimizing Training Frequency Chapter 12: Effective Use of the Pyramid Method for Workouts Chapter 13: Use Percentages to Specify How Much Effort Chapter 14: How to Determine Your Single Rep Max for Percentage Training Chapter 15: Adjustments That Produce Results Chapter 16: Heavy Single Reps Plus Back-off Sets Chapter 17: The 5-1 Weekly Training Cycle Chapter 18: Block Training for Strength Chapter 19: Vacillating Blocks Chapter 20: Accepting the Challenge Exercise Guide: How to Perform Exercises About the Author Additional Resources Introduction Can you gain one pound of strength? This would be easy for most people. If it is easy to gain one pound of strength, why not make a goal? Once this goal has been accomplished, make it a goal to gain another pound of strength and keep repeating this goal over and over again 100 times. How do you gain one pound of strength at time? You simply add one pound to your lifts at a time. In spite of the simplicity of gaining one pound of strength at a time, many people will overlook it in favor of training programs that promise a spectacular breakthrough in strength within a short amount of time. While gaining a pound of strength is not spectacular, it can be repeated to accumulate into impressive strength gains over time. Gaining a pound of strength over and over again until it accumulates into a gain of 100 pounds of added strength is the challenge set forth in this book. Do I promise that you will gain 100 pounds of strength? No, but I am going to challenge you to do it, and I will provide a formula for maximizing your ability to meet the challenge. If you succeed, you can start over and initiate a new challenge according to your goals. Regardless of how much strength you gain over time, your immediate goal will always be the same; gain one pound of strength. It’s that simple. Most training methods enable you to gain strength quickly at first. This is usually followed by slower gains which gradually taper off until no gains are made. If you are at the point where you are experiencing slow gains or no gains, then you have nothing to lose by taking the challenge to gain one pound of strength at a time. If you have been stuck and take the time to learn how to gain one pound of strength per week for a given exercise, then you will be fifty pounds stronger within a year. In just a couple of years, you will be lifting poundages that you never thought you could lift. Even if you only add one pound every two weeks, your lifts will increase by approximately twenty five pounds within a year. For a person who has been stuck at the same strength level, this is significant progress; especially if it is repeated year after year. As easy as it may sound to gain one pound of strength, if your training approach is incorrect, then gaining a pound of strength can be hard. When is gaining a pound of strength hard? It’s hard if you are already training excessively hard before you ever add the extra pound. Adding a pound to the right level of effort is a huge key that allows you to add a pound over and over again. You will grow stronger when you add a pound to the right level of effort because your body doesn’t want the additions of weight to become harder and harder to lift. While the workouts that help you accomplish this are not overly easy, they should never grow excessively hard as weight is added. How do you start at the right level of effort? This is explained in the book along with how often to add a pound in order to maintain the ability to keep adding additional pounds for a long, long time. If you are looking for a simple way to consistently gain strength, the rest of this book offers a simple solution for becoming enormously strong one pound at a time. Chapter 1 When Adding Weight Fails to Produce Strength Gains Milo According to ancient Greek history, there was a wrestling champion named Milo who was enormously strong. Legend has it that his method for gaining his strength was to pick up a new-born calf and carry it on his shoulders every day as it grew bigger and bigger. Milo found that as the calf grew bigger, his body grew proportionately stronger. Eventually, his strength increased to the point where he could carry a full-grown bull on his shoulders. Weight lifters have endeavored to use a strategy similar to Milo’s, but instead of starting out by lifting a new-born calf, they start out by lifting a light barbell. They steadily add weight to the barbell on a weekly basis in hopes that their strength will keep on increasing as the weight increases. This strategy has provided some degree of success for many lifters. However, others have found that the increasing weight of the barbell quickly outgrows their strength level before they ever get very strong. They may start over with a light weight and steadily add more weight again, but they keep getting stuck at the same strength level. I believe there a three basic reasons why people reach a point where they can’t add any more weight to their lifts: Reason #1: Too much weight is added each time to the lift. Reason #2: The weight is not being added to the right level of effort. Reason #3: The weight is added too often. The basis of the rest of this book is to address these three key areas that must be executed properly in order to add weight as long as possible without getting stuck.