Scrawny to Brawny

  • soccerstriker

    Posts: 46

    Jul 17, 2007 3:10 AM GMT
    I'm wondering if anyone has read and committed to the workout put forth in the book "Scrawny to Brawny". I picked it up and am thinking about trying out...just wondering if anyone had an opinion or thoughts about it...
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    Jul 17, 2007 10:18 AM GMT
    From the exerpt online (an article in Men's Health - May/June 2005) it appears there are some sound principles in the program, like the 6 meals/day strategy. But I'm not impressed with their macronutrient ratios, and the exerpt doesn't say how they prescribe total caloric intake.

    They also claim 5-7 pounds of lean mass gain in "as little as 4 weeks", a gain of nearly 2 pounds of lean mass per week. If this system truly did that, it would have been on the front page of the Wall Street Journal 2 years ago.

    The rudimentary periodization it describes is good stuff, too. But it also puts out a "one size fits all" workout plan, which no major certifying body for trainers would endorse.

    I don't see any real danger in trying it out, and I'm sure the book is cheaper than going to a good trainer for a workout & nutrition plan. If this is your best option, I'd say go for it - for now. BUT - approach the heavy lifts with a great deal of respect, and use a training partner to spot you for these exercises:

    Barbell Front Squat
    Incline Bench Press
    Hang Clean and Press

    Be particularly aware of discomfort in your knees, lower back, and shoulders - particularly a pinching feeling in the shoulders - and stop and consult a professional if you have a problem. Do not try to "work through the pain".

    Good luck. Let us know how it goes.

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    Jul 19, 2007 12:31 AM GMT
    Reading the book now. It's taking me a while working 2 jobs right now. But it's really interesting and very detailed. The author, who I believe works for Men's Health mag. co-wrote it. He says he develloped the plan b/c he too was a skinny ecto. I think it's totally worth reading for ectos like me. Just my two cents so far as I said I haven't finished it yet.
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    Aug 09, 2007 11:13 AM GMT
    I know I personally did the 5-day online course (finished it in about 5-hours to be honest) and pulled a good deal of useful information from it.

    There are parts of it I agree with and parts of it I don't. While the system may work for some ectomorphs, I had my doubts about it working for me in particular.

    Knowing my own genetics I know that I'm built for speed not strength, so trying to override that has been a tough battle. However the information I pulled from Scrawny to Brawny has helped to round out my workout and nutrition plans and I'm finally seeing the gains I've been trying to get since I was in High School (oh so many years ago it seems like LOL).
  • buffyogi

    Posts: 13

    Sep 11, 2007 6:52 AM GMT
    When I decided to start working out I bought and read this book and have done a somewhat loose version of the program over the last 3 months.

    The results I've seen have been good, but I think this program really might be better for 'ectos;' among whom I do not include myself. It advises against most cardio and has you eating a lot (!) of kcals. So I have gained some good muscle, now ready to get the bodyweight down, and see that six-pack that I can feel underneath!

    I did have that pinching feeling in my shoulders for a couple weeks about a month ago... and stupidly just worked through it. Ooops. Luckily it's gone away now. What was this?