Cover -- Table of Contents -- Foreword -- I Prometheus -- The Purposeful Primitives -- There Is No School Like Old School -- Standing On the Shoulders of Giants -- IRON MASTERS -- Paul Anderson-Primitive Patriarch -- Typical Paul Anderson Workout -- Bill Pearl-Anti-Aging Role Model -- Bill Pearl's Classical Bodybuilding Training Regimen -- The Anti-Aging Role Model -- Bob Bednarski-Iron Icarus -- Clash of the Titans: Barski goes to work for "The Man" -- Training -- Bob Bednarski Training Template -- Aftermath: The Iron Icarus melts his wings -- Hugh Cassidy-Iron Master Renaissance Man -- Eat Your Way Through Sticking Points! -- All Aboard the Pain Train! -- Hugh Cassidy Training Split -- Lift Big, Eat Big, Rest Big, Grow Big! -- Mark Chaillet-Powerlifting Ultra Minimalist -- How Little can you do and still get Super Strong? -- Mark Chaillet's Super Simplistic System -- Competition Training Cycle -- 8 Week Periodization Cycle -- Stopping Machine Gun Sales at Chaillet's "House of Pain" -- Doug Furnas-The Athlete's Athlete -- Near Death Experience Leads to Iron Introduction -- Dennis Wright: "Simplistic Genius" -- Coaching Coan, Furnas and Chaillet Simultaneously -- How did Doug train? -- Ed Coan-The Greatest Powerlifter Of All Time… -- How the Greatest Powerlifter in History Trained -- Coan Trains -- Ken Fantano-Power Theoretician -- Powerlifting Architecture -- "The Weight Don't Care -- It Has Only One Friend: Gravity!" -- Power Enduro -- Fantano Phase II Competition Training Template -- Dorian Yates-The Iron Monk -- The Quantum Leap Forward -- Blood & Guts: Film Noir Extraordinaire -- My Day with Dorian -- Bodybuilding, Blood & Guts Style -- Kirk Karwoski-Prototypical Purposeful Primitive -- Karwoski's Four Day/Week Power Training Program -- Karwoski 4 Day Training Split -- Karwoski Reemerges -- IRON METHODS.

The Purposefully Primitive Resistance Training Amalgamation -- Recapitulation of Modes and Methods -- What the Iron Masters Have in Common -- How to Build Muscle -- Getting Started -- Primary Exercises -- Squat -- Bench Press -- Deadlift -- Secondary Exercises -- Overhead Press -- Biceps Curl -- Triceps Extension -- Tertiary Exercises -- Romanian Deadlift -- Calf Raise -- Decline Sit-up -- Auxiliary Exercises -- Legs -- Chest -- Back -- Two Day A Week Training -- Two Day Split: Simplistic, Time Efficient, Deadly Effective! -- Three Day A Week Training -- Three Day Split: Work the Whole Body Thrice Weekly -- Four Day A Week Training -- Four Day Split: Ground Zero Split Routine -- Five Day A Week Training -- Five Day Split: Iron Immersion -- Six Day A Week Training -- Six Day Split: Volume Over Intensity! -- The Purposefully Primitive Training Week -- Periodization and Preplanning -- 4 Week Peaking Cycle -- Periodization and Creeping Incrementalism -- 8 Week Beginner Periodization Cycle -- Logging Entries -- IRON ESSAYS -- Primitive Roots -- Build a Retro Home Gym -- Stone-Age Tools for Accessing the Third Dimension of Tension -- You've Got About An Hour -- Capacity is a Shifting Target -- Progress Multiplier: The Training Partner -- How Simple can the Physical Renovation Process be made Without Losing Effectiveness? -- Ebb and Flow -- Thesis, Antithesis, Synthesis Embrace Change, Legislate Contrast -- No One System, Mode or Method Trumps All Others -- Better To Use a Lousy System with Great Intensity Than A Sophisticated System Halfheartedly -- Don't Turn a Once Effective System into a Religion -- Legislating Contrast -- Contrast Is King -- Direct Muscle Soreness and Deep Muscle Fatigue -- Progressive Pulls -- Six Week Progressive Pull Periodization Cycle -- Base Strength -- The Seductive Siren Song of Machine Exercise -- Spawning Season.

Back in the Day -- What Not To Do How Not To Train -- Remembrances of Days Past -- MIND MASTERS -- Mental Mentors -- The Functions of the Human Brain -- Jiddu Krishnamurti-Intuitive Primitive -- Aladar Kogler-Iron Curtain Brain Train Grand Maestro -- MIND METHODS -- The Tao of Fitness -- Shikantaza Checklist -- Auto-Visualization Ideo-Motor Checklist -- Suggested Reading -- A 10 Step Program Based on the Kogler Brain Train Approach -- MIND ESSAYS -- Purposefully Primitive Psychology -- Reprogram the Central Processing Unit of the Soft Machine -- Making the Mind/Muscle Connection -- Physical and Psychological Weak Points -- Brain Train -- The Psychology of a Champion Athlete -- Purposeful Layoffs -- Brain Train Feats and Tactics -- Want to Change Your Physique? Start by Changing the Way You Think -- CARDIO MASTERS -- Purposefully Primitive Cardiovascular Exercise -- Mr. Analogous Strikes Again -- Many Roads Lead to Cardio Rome -- Getting Our Cardio Facts Straight -- Leonard Schwartz, M.D.-Aerobic Avatar -- Birth And Death Of An Exercise Craze -- Len Sets Me Straight -- CARDIO METHODS -- The Three Types of Cardio -- The 1st Way: Steady-State -- The 2nd Way: Burst or Interval -- The 3rd Way: Burst or Interval -- Muscle Fiber Nuts and Bolts -- Muscle Fiber Reference Guide -- The 1st, 2nd and 3rd Way Cardio Modes -- Every Self-Respecting Purposeful Primitive Needs this High-Tech Gadget -- The Three Benchmarks of Aerobic Activity -- Six Week 1st Way Periodization Cycle -- Nine Week 1st Way Periodization Cycle -- The Heart Rate Monitor Allows Aerobic Mode Cross Comparisons -- CARDIO ESSAYS -- Aerobic Exercise Is Irreplaceable -- Step Outside the Cardio Box -- Walking for Exercise is Different Than Normal Walking -- Zen and the Art of Walking -- The 1,000 Calorie Cardio Burn -- The Carefree Psychotic Peeks Inside Ali's "Near Room" -- Hammer Time!.

Martial Artists and 3rd Way Hybrid Cardio -- In Praise of Steve Justa Sustained-Strength Grand Maestro -- NUTRITION MASTERS -- No Need to Square the Nutritional Circle -- John Parrillo -- Bigger and Leaner -- Build the Metabolism -- A Day In The Life Of A Parrillo-Style Dieter -- Parrillo On Manipulating The Insulin/Glucagon Axis -- Ori Hofmekler -- The Warrior Diet Template -- "Avoid Extreme Low Calorie Diets." -- "Detoxify the Body" -- NUTRITION METHODS -- The Nutritional Amalgamation -- The Right Tool for the Right Job at the Right Time -- Which Way to Jump? -- Jumping into the Deep End of the Pool -- A Hypothetical 12 Month Rotational Nutritional Macro Cycle -- The Psychology of Taste -- Where and How to Start -- Purposefully Primitive Performance Eating -- Thermodynamic Reality Check -- Periodized Nutritional Rotation -- Parillo Nutritional System Synopsis -- Warrior Diet System Synopsis -- NUTRITION ESSAYS -- The Anabolic Effect of Food -- Post-Workout Smart Bomb -- Ori's Take on the Window of Opportunity -- Getting in Touch with Hunger -- My Meal with Mongo -- The Diesel Leads the Way -- Dorian Yates Daily Meal Schedule Pre-Competition Phase -- Holiday Hedonism Setting Up the Anabolic Burst -- What's the Biggest Myth in ALL of Fitness? Spot Reduction! -- Where Body Fat Is Drawn Down From Is Beyond Your Control -- Want a Ripped Waist? Reset the Metabolic Thermostat -- Ab Exercise Heretic -- The Caloric Cost of Exercise is Vastly Overrated -- The Procedural Consensus of the Iron Elite -- Food Tricks -- Magnificent Mini-Me! -- EPILOGUE -- The Purposefully Primitive Manifesto Doing Fewer Things Better -- An Inch Wide and a Mile Deep -- Rationalization, Visualization, Actualization -- Fitness from Big Pink -- RESOURCE GUIDE -- INDEX -- A -- B -- C -- D -- E -- F -- G -- H -- I -- J -- K -- M -- N -- O -- P -- R -- S -- T -- V -- W -- Y -- Z.

ABOUT THE AUTHOR.