conversations.from: human
conversations.value: a description for a book titled Your Workout PERFECTED about Workout, Muscle, Nick with the genre: Health, Fitness & Dieting, Exercise & Fitness
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conversations.value: <DIV><P><I>the author is an innovator in the fitness field. His combination of scientific knowledge and practical experience make him a go-to guy for getting results from a fitness program, as displayed in </I>Your Workout PERFECTED<I>. Highly recommended reading.</I></P><P><B>Brad Schoenfeld, PhD&#8212;</B>Author of <I>The M.A.X. Muscle Plan</I> and <I>Science and Development of Muscle Hypertrophy</I></P><P></P><P><I>It&#8217;s hard to think of anyone who consistently contributes as much valuable information as the author.</I> Your Workout PERFECTED <I>showcases his unique ability to reveal how much we don&#8217;t know about strength training&#8212;and how much we do know that&#8217;s either inaccurate or antithetical to our goals.</I></P><P><B>Lou Schuler&#8212;</B>Award-Winning Fitness Journalist, LouSchuler.com </P><P></P><P><I>There are just a few trainers in the industry who are creative enough to come up with new ideas that get used around the world. Nick is one of those guys, and he constantly leaves me saying to myself, &quot;Now why didn't I think of that?&quot;</I></P><P><B>Bret Contreras, PhD, CSCS,*D&#8212;</B>Owner of Glute Lab, Author of <I>Strong Curves</I> and <I>Bodyweight Strength Training Anatomy</I></P><P></P><P><I>the author is kind of a pain in the butt. You can't just say, &#8220;Hey, Nick, what do you think of this exercise?&quot; No, he'll analyze it, research it, conduct 101 experiments on it, and then he'll show you about a dozen ways to make it better. It's really quite annoying. He gets away with it because he's damn near always right.</I></P><P><B>TC Luoma&#8212;</B>Editor of <I>Testosterone Nation</I></P><P></P><P><I>If you're looking for accurate and scientifically backed information, quality workouts that are interesting and fun, and programs that are designed by someone who walks the walk and trains real people, you need not look any further than the author. It's been my pleasure to know him and learn from him for the past decade; he's the real deal.</I></P><P><B>Cassandra Forsythe, PhD, RD, CSCS&#8212;</B>Professor of Exercise Science, Author, and Mom </P></DIV>
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conversations.value: the first five paragraphs for this book
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conversations.value: Your Workout PERFECTED
  Despite what it might seem, this common practice is not dishonest or misleading. After all, even the best workout won't do anyone any good if it's not put into practice.
  The publishers of these exercise magazines are merely trying to reach their readers using the goals they commonly hear them expressing. Put another way: If exercise is medicine, then we're much more likely to take our daily dose when it tastes good to us. If you do a quick Internet search for body-part specific exercises for the glutes, arms, chest, and shoulders, you'll see many of those terms are commonly followed with "for women" or "for men." This isn't by accident. People are including those words in their Internet searches.
  The truth is, there are no exercises for men or exercises for women. There are just exercises. We're different sexes, but our bones, connective tissues, nerves, and muscles fibers are all made of the same raw material and function in the same way. There's nothing inherently male about a barbell exercise or nothing inherently female about machine exercises. They're both effective resistance training methods, and each can be used safely and effectively depending on your ability and goals—not your sex.
  Each warm-up sequence is designed to be done in place, so they require little space. They have a smooth transition from exercise to exercise, which makes them easy to memorize.
  It's important to understand that the warm-up sequences in this chapter are just that: warm-ups. They're not supposed to make you tired. They're intended to complement your workouts by serving as a transition that helps you to feel more prepared to take on the demands of your training session.
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conversations.value: five more paragraphs
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conversations.value: Slowly lower yourself down so the weight plates you have loaded on the bar touch the floor. As you lower your body, keep your feet flat and your knees in line with your toes (see figure b). Maintain a strong inward arch in your lower back while lowering into a squatting position. Stand up tall so that your hands end up directly outside of your hips. Slowly lower back into the squat until the weight plates on the bar touch the floor.
  Standing tall with your feet hip-width apart, hold a barbell in front of your thighs with your arms straight; grip the bar just outside your hips (see figure a).
  Keeping your back straight, hinge at your hips and bend forward toward the floor; keep your knees bent at a 15- to 20-degree angle (see figure b). As you hinge forward, drive your hips backward and do not allow your back to round out. Once your torso is roughly parallel to the floor, drive your hips forward toward the barbell, reversing the motion to stand tall again without overextending at your lower back. Keep the barbell close to you throughout; it should touch your shins at the bottom and track against the fronts of your legs as you perform each repetition.
  Stand inside a gym rack, with your feet hip-width apart and your knees up against a barbell that's resting at knee height. Keeping your back straight, hinge at your hips and bend forward toward the floor; keep your knees bent at a 15- to 20-degree angle (see figure a). As you hinge forward, drive your hips backward and do not allow your back to round out. Grip the bar just outside your hips.
  Keeping your back straight, drive your hips toward the barbell as you lift the barbell off the rack (see figure b). Stand tall without overextending your lower back. Reverse the motion; slowly lower the barbell down to the rack. Keep the barbell close to you throughout; it should touch your knees at the bottom and track against the fronts of your legs as you perform each repetition.
conversations.from: human
conversations.value: the last four paragraphs
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conversations.value: It's important to note that many people confuse identifying risk factors for making promises. A good example of this confusion is tobacco use. For example, health organizations don't say that science has shown that tobacco use causes cancer; they say that tobacco use greatly increases the risk of developing cancer (and dying from it). Just because someone does not have an injury from the risk factors identified doesn't mean the general training recommendations are wrong, any more than one's grandfather smoking until age 95 doesn't disprove the general health recommendations on tobacco use.
  The great thing about exercise is that it works if you work it! As with most worthwhile things in life, the main building block you need for continued success in exercise is consistent effort. Be patient, be realistic, and be consistent in your effort.
  Nick Tumminello is the owner of Performance University International, which provides strength training and conditioning for athletes and educational programs for trainers and coaches all over the world.
  Tumminello has been a fitness professional since 1998 and co-owned a private training center in Baltimore, Maryland, from 2001 to 2011. He has worked with a variety of exercise enthusiasts of all ages and fitness levels, including physique and performance athletes from the amateur level to the professional ranks. From 2002 to 2011, Tumminello was the strength and conditioning coach for the Ground Control MMA fight team. He has been a consultant and expert for clothing and equipment companies such as Sorinex, Dynamax, Hylete, Reebok, and Power Systems.
conversations.from: human
conversations.value: Add another sentence about anything.
conversations.from: assistant
conversations.value: It's important to note that many people confuse identifying risk factors for making promises. A good example of this confusion is tobacco use. For example, health organizations don't say that science has shown that tobacco use causes cancer; they say that tobacco use greatly increases the risk of developing cancer (and dying from it). Just because someone does not have an injury from the risk factors identified doesn't mean the general training recommendations are wrong, any more than one's grandfather smoking until age 95 doesn't disprove the general health recommendations on tobacco use. 
  The great thing about exercise is that it works if you work it! As with most worthwhile things in life, the main building block you need for continued success in exercise is consistent effort. Be patient, be realistic, and be consistent in your effort. When you continue to lay a foundation of effort, you can build just about anything on it. 
  Nick Tumminello is the owner of Performance University International, which provides strength training and conditioning for athletes and educational programs for trainers and coaches all over the world. 
  Tumminello has been a fitness professional since 1998 and co-owned a private training center in Baltimore, Maryland, from 2001 to 2011. He has worked with a variety of exercise enthusiasts of all ages and fitness levels, including physique and performance athletes from the amateur level to the professional ranks. From 2002 to 2011, Tumminello was the strength and conditioning coach for the Ground Control MMA fight team. He has been a consultant and expert for clothing and equipment companies such as Sorinex, Dynamax, Hylete, Reebok, and Power Systems.