Squat Every Day Thoughts on Overtraining and Recovery in Strength Training eBook Matt Perryman
Download As PDF : Squat Every Day Thoughts on Overtraining and Recovery in Strength Training eBook Matt Perryman 
Common wisdom says you can only "hit" a body part once a week if you want results from your strength-training workouts. The bogeyman of "overtraining" waits around every corner, ready to strike down your gains.
In Squat Every Day, author Matt Perryman digs into the origins of the overtraining myth. By looking into how advanced athletes really train and considering the science of exercise and recovery, a different story emerges. Bolstered by his own experiments with squatting to a "daily max" every day of the week, this book will show you that limitations aren't what you might think.
Squat Every Day Thoughts on Overtraining and Recovery in Strength Training eBook Matt Perryman
First, a couple of caveats. This is a book for intermediate level and above lifters. You must be beyond the stage of making predictable daily progress, you must have good technique for the basic barbell lifts (squat, deadlift, overhead and bench press, etc), you must be able to calculate a fairly accurate 1 rep max. This is not a book about body building or machine based training. This is a book for lifters who want to build uncommon strength, as defined by heavy low repetition lifting, such as Olympic or power lifting.Perryman presents a series of blogs describing his training insights. He is articulate and open minded, at times enthusiastic about his underlying premise, that it is possible, even desirable, to get much stronger by lifting almost every day. He notes that the current training paradigm is to lift to exhaustion then take a day or longer to recover, hoping for supercompensation and avoiding overtraining. This works for some people some of the time, but there is a better way for many. Put simply, you lift very heavy almost every day, but do not work to exhaustion. In this manner you can accumulate a high volume of very heavy lifts over time. The body learns to adapt to this, and as time goes by your work capacity increases, and so do your lifts.
Perryman draws on diverse sources to make his points, from Soviet sports science to old time training programs, from modern neurology to mindfulness training. Mostly this diversity of thought is a pleasure. It's nice to witness the workings of Perryman's active and open mind. But at times he's a bit out of his league. For instance, he doesn't know much about meditation and martial arts mindsets, and makes only tenuous connections between these disciplines and weight training.
Still, this is a fascinating and thought provoking book, well worth the purchase price. It is miles above the usual fitness writing and it can make anyone's training more effective.
I'm a 61 year old guy who has been using the Starr/Rippetoe training template for a few years now. I have my share of chronic problems--golfer's elbow, rotator cuff pain, an achy back when I squat. Perryman convinced me to try out his methods, and I've been doing it for one week now. All I can tell you so far is that my legs are pretty sore. But, if Perryman is correct, that soreness should dissipate in a couple of weeks and my other aches should improve. I'll report back in early August. Stay tuned.
UPDATE, 7/20/13. I promised this update for early August, but I'm reaching the end of a training cycle, so I thought that this would be a good time.
I deadlift to a daily max one day per week, and squat to a max 4 days per week. I also alternate standing presses and incline presses to max on every training day. The third daily exercise is accessory work--good mornings, hammer curls, and Kroc style rows being the current favorites.
My PR's have gone up on the squats, DL's, and presses. At first I was pretty sore, but now there's just mild soreness the next morning. My rotator cuff problems have vanished. My golfers' elbows aren't sore anymore, but they still don't tolerate chins. We're working on it. My low back feels fine. Overall, my body fat has decreased a little, my posture has improved, and all of my muscles feel harder. Psychologically, I feel more confident and assertive. In short, the program is working for this 61 year old.
I will add a few drop sets, singles for 90-93% during the next cycle. Then I'll add another training day when that gets comfortable, for a total of 6 days per week.
I think that this book deserves 4 stars. There is a lot of interesting info here, but the presentation lacks cohesiveness. It would be good if Perryman could write a chapter or two integrating the material into a unified overview of training, and methods to apply that overview to individual circumstances.
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Squat Every Day Thoughts on Overtraining and Recovery in Strength Training eBook Matt Perryman Reviews
It's an interesting idea. And I think it is legit because what the author preaches is not squatting HEAVY everyday, but just squatting everyday. Keep the body familiar with the movement, and pump blood to the joint everyday. A light squat day alternating with a heavy squat day. I like these ideas very much. At the end of the day, I think the book tries to tell us that we shall not be afraid or worried because we "seem" to be squatting too much. I don't quite believe in "overtraining" either. Good sleep and enough food, we are far away from being overtrained.
However, I am not particularly happy with the book itself. I think the book is unnecessarily long. It feels like the author might have some sort of word threshold to reach, so that he tried too hard to clarify everything two or three times. The book could've been finished with less than 100 pages.
Finally, I probably wouldn't take the "squat every day" idea at its face value. Nor do I think that is what the author has intended. The concept of squat everyday is more of a guideline to refer to, rather than a program to follow. The book shall help you establish a good attitude towards training, build the overall confidence and understanding of lifting. It's not for those who wish to look for details.
This book is FANTASTIC! Let me start by saying this book IS NOT a "cookie cutter" program book, this is a book that goes into great detail on overtraining myths, recovery, and strength training (like the cover states), which is exactly why everyone NEEDS to read this! Simplicity is the key to success, and Perryman does a great job of teaching why that is. My personal programming has completely changed, but this is only after I started with a general plan from ideas in this book, and progressed from there, learning what my body liked and didn't. After a few months, I have tailored a "program" that fits MY needs. It's the best/funnest "program" I have ever done, because I made it from learning to listen to my body thanks to what this book teaches. I have been training over 10 years, and I was getting fed up following programs that "experts" devised for the masses, so for me personally, this book made training the funnest its ever been.
The book isn't about just Squatting every day fyi )
I urge you to READ THE WHOLE BOOK! (some reviewers seem to be missing the point of the book, which shows they haven't read the whole thing). There is reason behind each chapter that is absolutely worth knowing and applying. This is not a picture book, this is a book that makes you think and form your own ideas, thanks to Perryman debunking some major myths of training.
**UPDATE**
I took about 2 months off from the program I made from this book and decided to follow a "cookie cutter" program put together by a strength coach I highly respect to see the difference in my training. After 1.5 months on the cookie cutter program, I HATED IT! I hated the structure, volume, # of exercises, and the lack of motivation to train. Also, my strength went down (probably due to the volume and lack of motivation). I am back on the program I made from the teachings from this book, and I have regained my motivation and strength! Definitely a big fan of this book, even more now!
First, a couple of caveats. This is a book for intermediate level and above lifters. You must be beyond the stage of making predictable daily progress, you must have good technique for the basic barbell lifts (squat, deadlift, overhead and bench press, etc), you must be able to calculate a fairly accurate 1 rep max. This is not a book about body building or machine based training. This is a book for lifters who want to build uncommon strength, as defined by heavy low repetition lifting, such as Olympic or power lifting.
Perryman presents a series of blogs describing his training insights. He is articulate and open minded, at times enthusiastic about his underlying premise, that it is possible, even desirable, to get much stronger by lifting almost every day. He notes that the current training paradigm is to lift to exhaustion then take a day or longer to recover, hoping for supercompensation and avoiding overtraining. This works for some people some of the time, but there is a better way for many. Put simply, you lift very heavy almost every day, but do not work to exhaustion. In this manner you can accumulate a high volume of very heavy lifts over time. The body learns to adapt to this, and as time goes by your work capacity increases, and so do your lifts.
Perryman draws on diverse sources to make his points, from Soviet sports science to old time training programs, from modern neurology to mindfulness training. Mostly this diversity of thought is a pleasure. It's nice to witness the workings of Perryman's active and open mind. But at times he's a bit out of his league. For instance, he doesn't know much about meditation and martial arts mindsets, and makes only tenuous connections between these disciplines and weight training.
Still, this is a fascinating and thought provoking book, well worth the purchase price. It is miles above the usual fitness writing and it can make anyone's training more effective.
I'm a 61 year old guy who has been using the Starr/Rippetoe training template for a few years now. I have my share of chronic problems--golfer's elbow, rotator cuff pain, an achy back when I squat. Perryman convinced me to try out his methods, and I've been doing it for one week now. All I can tell you so far is that my legs are pretty sore. But, if Perryman is correct, that soreness should dissipate in a couple of weeks and my other aches should improve. I'll report back in early August. Stay tuned.
UPDATE, 7/20/13. I promised this update for early August, but I'm reaching the end of a training cycle, so I thought that this would be a good time.
I deadlift to a daily max one day per week, and squat to a max 4 days per week. I also alternate standing presses and incline presses to max on every training day. The third daily exercise is accessory work--good mornings, hammer curls, and Kroc style rows being the current favorites.
My PR's have gone up on the squats, DL's, and presses. At first I was pretty sore, but now there's just mild soreness the next morning. My rotator cuff problems have vanished. My golfers' elbows aren't sore anymore, but they still don't tolerate chins. We're working on it. My low back feels fine. Overall, my body fat has decreased a little, my posture has improved, and all of my muscles feel harder. Psychologically, I feel more confident and assertive. In short, the program is working for this 61 year old.
I will add a few drop sets, singles for 90-93% during the next cycle. Then I'll add another training day when that gets comfortable, for a total of 6 days per week.
I think that this book deserves 4 stars. There is a lot of interesting info here, but the presentation lacks cohesiveness. It would be good if Perryman could write a chapter or two integrating the material into a unified overview of training, and methods to apply that overview to individual circumstances.
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