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TTC - Essentials of Strength Training
(Full detailed spreadsheets omitted for brevity, but include sets, reps, RPE (Rate of Perceived Exertion), and deload weeks).
Patellofemoral pain. Usually from quad dominance and weak glute medius. Bulletproofing: Poliquin step-ups. Lunges. Ensure knees track over second toe, not caving inward (valgus collapse).
The most common complaint. Usually caused by rounding under load (deadlift) or excessive arching (overhead press). Bulletproofing: Practice the 'McGill Big 3' – Curl-up, Side Plank, Bird-Dog. Strengthen the transverse abdominis.
"Your body is a system of levers. The fulcrum is the joint. The load is the weight. The effort is your muscle.
