Over the years, I have seen many men publish their ’secrets.' I have no secrets. What I do have is a successful way in which you can further (or start) your powerlifting career. I will not tell you to do anything that I have not done with success in the past.
I have trained many champions. All of them achieved their success through the use of my Ten Commandments. I stress the basics because so many lifters forget them in clutch situations. People are not machines. The only way in which a human can master a set of instructions is to do them and do them and do them . . .
This book was written for future champions. The sex or gender of the reader is not important. What is important is a spirit and drive to advance oneself. If your goal is POWER, I suggest you read on.
This book covers everything from the proper method of performing the big three: squat, bench press, and deadlift. The ten commandments and details of overcoming challenges and solid advice. Concepts of mindset and psychological and philosophical approaches to strength training. An outline of the Frantz routine, supplements, diet, rest and relaxation, spotting, selecting training partners, injuries and rehabilitation, women in powerlifting, and common physical and psychological complaints.
Powerlifting myths, common official competition rules and interviews with some of the sport’s greats!
If you have spent decades in the sport or are just considering a start for improving yourself in your sport or general health, this book is for you.
About the Author
Bodybuilder then World Champion Powerlifter
Ernie Frantz is the founder of the Frantz Powerlifting Team and the
World Powerlifting Congress. Inventor, adventurer, gym owner, and a
genuine kindhearted leader, Ernie Frantz has trained some of the top
powerlifters in the world. He embodies the sportsman that most athletes
aspire to and continues to contribute to the sport out of sheer passion.
TABLE OF CONTENTS
Foreword
– Publisher vii
Foreword
– Ernie Frantz xi
Man
of Iron (Autobiography) 1
Update 2013 8
The World of Powerlifting . . . 14
Powerlifting 14
The
Big Three 17
The Squat 17
The Bench Press 25
The Dead Lift 29
Frantz’s
Ten Commandments 32
Frantz’s First Commandment 33
Frantz’s Second Commandment 35
Frantz’s Third Commandment 37
Frantz’s Fourth Commandment 38
Frantz’s Fifth Commandment 40
Frantz’s Sixth Commandment 41
Frantz’s Seventh Commandment 43
Frantz’s Eighth Commandment 45
Frantz’s Ninth Commandment 46
Frantz’s Tenth Commandment 48
All
or None Concept 57
Psychological Blocks 59
Cycles
and Goals 63
The
Frantz Routine 67
Monday 67
Squat 67
Deadlift 68
Bench 68
Tuesday 68
Squat 68
Deadlift 68
Wednesday 69
Thursday 69
Squat 69
Deadlift 69
Bench 69
Friday 70
Saturday 70
Squat 70
Deadlift 70
Bench 71
Supplements 73
The
Diet 76
Protein Guide 79
Rest
and Relaxation 87
Spotting
for Safety 89
Training
Partners 91
Injuries
and Rehabilitations 93
Women’s
Powerlifting 98
Common
Complaints 102
Sore Joints 102
Stretch Marks 103
Constant Feeling of Fatigue 103
Powerlifting
Myths 105
Powerlifters are Dumb 105
Muscle Turns to Fat 105
Powerlifters are Muscle-Bound 107
Official
Rules for the Big Three 109
Squat 109
Causes for Disqualification of the Squat 110
Bench Press 110
Causes for Disqualification of
the Bench Press 110
Deadlift 111
Causes for Disqualification of the
Deadlift 111
Powerlifting Now and in the Future 112
The Frantz Health Studio 116
Blaise Boscaccy (1984) 118
Bill
Nichols (1984) 121
Francis
Rudy Ruettiger (1984) 124
Mary
Ann Sternberg (1984) 127
The
Frantz Family in 1984 130
Powerlifting
Glossary 135
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