Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body PDF AZW3 EPUB MOBI TXT Download

Heal painful joints, prevent injuries, and rebuild your body from the ground up.(If mainstream fitness advice has left you broken down and beat up, it’s time for a new strategy.)Most middle-aged fitness enthusiasts and athletes have been dragged down by joint pain, injuries, and other ailments commonly accepted as “part of getting older.”But it doesn’t have to be this way.In fact, anyone can conquer joint pain and rebuild their body.It simply requires understanding the hidden causes and a road map (this book) that leads to the solution.Built from Broken presents a paradigm shift in how to think about corrective exercise, sports nutrition, and joint health.Once you see how the system works, you’ll never look at exercise or joint health the same way again.Part 1 lays the foundation for understanding why your joints are breaking down.You’ll learn:The 5 primary causes of joint pain.How to prevent the “Big 3” injuries that trap you in the Pain/Injury Cycle.Why conventional pain management merely masks symptoms (and 3 natural pain relief techniques that actually work).How to identify and fix muscle imbalances that lead to tension, pain, and injuries.Natural injury recovery strategies that improve healing time and tissue repair quality.Part 2 gives you a step-by-step corrective exercise guide and list of action steps to rebuild your body from the ground up.Including:The ideal training schedule to maximize muscle recovery and connective tissue repair (in as little as 2 days per week, at any age).Illustrated corrective exercise instructions (with several home workout options).How to strengthen joints with cutting-edge connective tissue training techniques.A step-by-step training program complete with workout routines.Whether you have been training for a few years, a few decades, or have never stepped foot in a weight room, it’s not too late to overhaul your body.If the conventional path of lifting and stretching has left you broken down, why not try a new strategy?This book is your way out of the pain/injury cycle.All you have to do is follow three simple steps.Read the book.Follow the action steps inside to resolve your pain.Implement the 4-week corrective training program outlined in the book.Just imagine, in 4-8 weeks from now, you could be in a pain-free, mobile, strong, and functional body.One that allows you to do the activities you love, push the limits of your capabilities, and achieve your true physical potential.This process can start for you right now.All you have to do is click the “buy” button and order your copy of Built from Broken.

Scott H Hogan
June 7, 2021
348 pages

File Size: 7 MB
Available File Formats: PDF AZW3 DOCX EPUB MOBI TXT or Kindle audiobook Audio CD(Several files can be converted to each other)
Language: English, Francais, Italiano, Espanol, Deutsch, chinese

Hey, this is Scott. In this section, I’ll explain why I wrote this book. And, why I believe it will help you when nothing else has. ++ After years of being plagued by overuse injuries, joint pain, and movement limitations, I decided enough was enough. I went back to the drawing board.Started from scratch with no assumptions about what might be causing my issues or how to fix them. I dove deep into the literature around corrective exercise, injury recovery, mobility training, and therapeutic sports nutrition. During this process, I analyzed the slew of injuries and faulty joints I’d accumulated from years of sports and training (some of which you can see penciled on the cover of the book). From head to toe, I was banged up and broken down: Shoulder labrum tears and ongoing impingement syndrome.Chronic elbow tendinopathy.Ligament tears and inflammation in my wrists and hands.Low back pain that flared up any time I lifted something heavy.Knee pain, Achilles injuries, pulled groin and hamstring muscles… The list was staggering. Ridiculous, really.Especially since I was supposed to be a fitness authority.As a Certified Personal Trainer and health researcher/writer, I should have known better than to let myself get so damaged. And, I should have been able to dig myself out. But I couldn’t. As soon as I got over one injury, another popped up. It was like playing whack-a-mole. After years of research, interviewing experts, and gaining experience through coaching other athletes and clients suffering from the same issues, I noticed a few distinct patterns: First, there is an accumulation of common overuse injuries when people reach a certain age. Regardless of their fitness level (because, as I explain in the book, this is largely caused by changes in connective tissue cell formations). This accumulation of injuries creates an advancing cycle of pain compensations, muscle imbalances, postural faults, and altered joint mechanics.Which naturally leads to more pain and injuries, more imbalances, and so on. It’s a complex process that grows increasingly complex (and difficult to escape from) the more times it cycles through. Second, I couldn’t find any resource that provided understanding of the whole picture. Some of the parts were available. Plenty of literature on physical therapy methods, injury recovery tactics, and so on. But I couldn’t find anything that made sense of the whole frustrating merry-go-round cycle (and how to get the hell off of it). And third, and most important, I realized that most people don’t fit into the available fitness boxes. Well-intentioned mainstream fitness advice leads to pain, overuse injuries, and joint degeneration.That’s why it’s the rule rather than the exception to be broken down by exercise. As counterintuitive as that sounds, just think about that for a second. Picture what the average gym-goer looks like and performs like.Are they pain-free? Making progress? Happy with how their body is performing (especially as they reach their 30’s, 40’s, 50’s and beyond)?The answer is ‘No’ to all three for the vast majority of people.  It wasn’t just me and the other people I’d met who were broken — the system was broken.I realized no one was going to put together all the pieces for me. I’d have to do it myself. So, I began the slow, arduous process of assembling the pieces. Eventually constructing a complete program that heals and prevents the most common injuries fitness enthusiasts and active hobbyists face.Leveraging fundamental science-based principles from joint physiology, therapeutic sports nutrition, and the study of ergonomics. Built from Broken is the story of how I finally recovered from (years) old nagging injuries, stopped tearing my joints apart with overuse injuries, and finally built a pain-free, functional body.  More than that, it’s a guide on exactly how you can do the same. It starts with understanding the truth about pain management, mobility training, and the joint degeneration process. From there, you can start rebuilding the scaffolding of your body, mobilizing latent muscles, and building real strength. Like I said before, if the mainstream methods aren’t working for you, why not try something new?++I wrote this book to serve you in two distinct ways: 1) to guide you OUT of the hole you’re currently in. and 2) to serve as a reference source you can use to fix pain points and recover from minor setbacks for the rest of your life. From the Inside Flap TABLE OF CONTENTSIntroductionPART 1 Principles and StrategyCHAPTER 1 A Case for Load TrainingCHAPTER 2 The Anatomy of PainCHAPTER 3 What to Focus On Instead of Pain ReliefCHAPTER 4 How to Train Your CollagenCHAPTER 5 Movement: The Original MobilityCHAPTER 6 Science-Backed Mobility TrainingCHAPTER 7 Corrective RoutinesCHAPTER 8 Preventing the Big ThreeCHAPTER 9 Injury Recovery: Strategy and TacticsPART 2 The Training ProgramCHAPTER 10 Exercise Programming and Periodization:Why It’s Smart to Be DisciplinedCHAPTER 11 Mastering the MovementsCHAPTER 12 The BFB Training ProgramAppendix: Workout RoutinesReferencesIndex From the Back Cover For printable guides, including home workout routines and exercise templates, visit bfb-book .com.Here are 10 examples of tools and resources you’ll find inside the pages of Built from Broken:3-step pain management guide (no NSAIDs, injections, or surgery required)5 minute pain-relieving morning mobility routineCorrective routines for common postural faultsThe “tight muscle quick fix” protocolIllustrated instructions for dozens of corrective exercisesStep-by-step injury recovery guide4-week training plan to maximize muscle, joint, and bone adaptationsHome workout routines you can complete with minimal equipmentThe exact 9 step process for resolving your current joint pain and building your future injury-proof bodyWorkout routines and charts (with 2, 3, and 4 days per week training plans) About the Author Scott Hogan is an NCCA accredited Certified Personal Trainer (American Council on Exercise) and Certified Orthopedic Exercise Specialist. Scott is the founder of SaltWrap.com, an online resource for therapeutic sports nutrition. Learn more about the author at scotthogan.com. Read more <div id="

  • Built from Broken is a fantastic instruction manual on how to live pain free. Scott is part of Salt Wrap. I found Salt Wrap while searching the internet for a diet to reduce inflammation. I found their Pain-Free Fat Loss plan that helped me tremendously to live pain free. I got excellent results by following their plan. I am not an athlete. I am a woman in my 50s who wants to live life without pain. I am excited to use Scott’s book to learn how to build my joints to prevent pain in the first place. Give the book a try. You might be pleasantly surprised with the results!!
  • In my 80 I found it more information that I was looking for. The exercises assume you are able to do them. I was looking for some guidelines that would get me to that place.
  • I’m 35 and have always been athletic and involved in sports. Unfortunately, traditional training has left me wrestling with joint issues. I have all of the tools from doctors, physical therapists and orthopedics, but their approaches never seem to work and always tend to push your towards surgery. The approach in this book has had me seeing results I thought I wouldn’t get without surgery. I stripped back my training now and am doing his training program while focusing on cardio to improve the joints and I plan to keep this up for at least 6 months due to how great my joints are feeling. I can’t recommend this book enough!
  • Recovering from and ankle surgery and decided to give this a go during my boredom. I was impressed w the number of references and the movement away from static stretching to planned, intentional dynamic warm ups. I’ve started some of the upper body dynamic warm ups I am able to do and will be excited to get back to the gym and try this out in it’s entirety. I am 35 and healthy besides my 2 recent ankle surgeries and some intermittent shoulder pain in my right shoulder. I will post here w my progress. I was also impressed I reached out to saltwrap to get some guidance re: any supplement suggestions and got an email from Scott and not an automation.
  • I’ve made a fairly serious effort at following Scott’s program for about six weeks now as I let a hip ailment mend. I appreciate the variety of the prescribed stretches and exercises and have made the morning mobility routine a regular part of my day. I feel that my flexibility and mobility have both improved in that time.That said, implementing this program is no easy effort. You will need a variety of equipment at your disposal. He offers some ideas on getting by with less, but in my experience you just need the equipment or access to a reasonably well-equipped gym. A weight bench, dumbbells, elastic bands, kettlebells, Swiss ball, pull-up stand or rack, and maybe a suspension trainer gets you in the game.Beyond that the challenge is the daily TIME required to follow the program. The morning mobility routine takes me approximately 20-25 minutes-not bad considering the benefit. The workouts themselves take longer as they have several dynamic warmup exercise sets prior to the exercise portion of, again, several sets.All good, but working all that into your every day schedule requires that you place a high priority on the effort. Overall, yes, it’s a good program for joint/flexibility/mobility focus, but having a PT professional assist and coach you is probably advised for most people. My background is 30+ years of various workout and physical training programs. I have my own well-equipped 1200 sq’ gym. Good luck and keep moving!
  • I purchased the print edition at the end of August. I am a 72-year-old with sore shoulders and a few other issues. The printed book has detailed explanations of the recommended exercises in Chapter 11. I use my copy at the gym and at home to learn how to do these exercises correctly. I love the book and am making great progress with some of my joint and mobility issues. I like the details about why it works since that helps me make better decisions about which exercises I need.
  • From a physiotherapeutic perspective, this text is an excellent collection of physical exercises that beginners as well as experienced enthusiasts will turn to constantly. The author provides well-researched descriptions of numerous calisthenics, the related physiology, and a rationale for every exercise. I have already incorporated many of these exercises into my personal workout routines, and anticipate adding many more over time.
  • I have only read some of the book but great information. The approach to exercise and when you get older is great. The book helps you to prevent injuries or if you have some what to do about them.
  • Some of us keep on doing what we like or think we should be doing and then wonder why we aren’t getting the results we want or why we keep on hurting. I bought this because I have some joint issues and because I have been unable to train for a long time, due to illness. I wanted something that would be both rehab of the injuries and prehab to get me back to being able to train safely.The basic thesis of this book is that rehab of injuries is possible, but it requires taking a fresh and honest look at your weaknesses and being willing to do something different. On this level, it works. There is a lot of background information which should be read before rushing to the workouts themselves. The workouts target a variety of different aspects, connective tissue, muscle-building, strength and endurance and should build a healthy and balanced body, if you can do the exercises. The suggestion is to give up on your usual regimen for a while so, for example, you drop barbell Squat, Bench Press and Deadlift and use dumbbell variations. This makes sense as a form of change and active rest.However, I have a problem when the author says some people don’t have the ability, strength, balance, etc. to do the barbell Deadlift and so should do the dumbbell Romanian Deadlift. Dumbbell lifts are less stable than the barbell version, since the two hands are no longer connected (and single arm dumbbell lifts are even more unstable.) This means that, if the load is sufficiently heavy as to only permit the set number of reps, then the lifter may still experience difficulty. Admittedly, I am disabled, but my best, heavy two dumbbell deadlift is somewhere between 55-60% of my best barbell deadlift and I felt a lot less stable and a lot less in control. The same applies to dumbbell Bench movements. But the author only gives rep guidelines, no suggestions of % of max nor any real indication that dumbbell movements may require a lot lower load, esp. for beginners or those returning after a long lay-off.The only time that the author mentions percentages is to assert that you should get 8 reps with 80% of your max. But this varies from person to person. I used to be more of an endurance lifter and even at my best, I could only get 8 reps at around 75%. Now, after focusing on strength for a number of years, my best at 80% is around 5-6 reps on heavy exercises.Related to this is the fact that the author uses the word ‘intensity’ a lot, but usually with the colloquial, bodybuilding meaning of intensity of effort. A workout that makes you sweat or puke is supposed to be ‘intense’. But this is not the sports science usage, where intensity refers only to the percentage of load. If you look at powerlifting world records or strongman, you can see that a max lift can also be ‘intense’ in the sense of being metabolically demanding. It really would be more helpful if the author used the strict scientific meaning, esp. since this is a book which contains a large number of scientific references. It would also be helpful if the author had made it clear as to whether an 8-12 rep hypertrophy set, for example, was meant to be a near limit set, or whether you should begin with lighter weights. The problem of beginning with weights that are near the rep limit is that it is going to be hard to add more weight next time, particularly if you only train hypertrophy or max strength every 4 weeks.The author points out the advantages of daily undulating periodisation, but then opts for a weekly undulating model, which ends up like a mini-block periodisation, with the disadvantage that by the time you get to repeat any single week you have probably lost any progress. Specific adaptation does not only mean that you need to rest enough to allow supercompensation before you train the same lift or quality again, it also means that if you delay for too long you can lose the benefits. Thus, this book may need to be adapted, perhaps doing some things more often, without overdoing them. I worry that, if you have been doing medium to high reps at a slow pace for 3 weeks out of 4 and then try to lift a heavier load explosively you will have problems.Finally, there are problems with the book itself, the book illustrates some fairly common exercises, but utterly fails to include any pictures of the suspension trainer version of a rowing movement. This is odd, since the suspension trainer is not a common piece of equipment and because this movement has to be done correctly for it to work. Doing it incorrectly on a suspension trainer is more risky, since the load is bodyweight. In addition, the book has extensive endnotes, 287 of them. Some of these contain links to online material (some of it free) and so they are not just for academics. However, the superscript numbers in the text are dead, there is no active link between the note number and the actual reference at the back of the book. This is disappointing. I will probably use the exercises, the ones I can do and for which I have equipment, but I will construct my own programming.
  • A ver well written book that confirmed ideas I have held for many years and gave me tools to put them into deeper practice. Never one to interminally rest injuries, I would exercise without gravity or return to the field to start working on the area and rebuilding bone repair. This gave me so much of the science and many more tools to use and put into practice Scott’s ideas and to continue in my quest to be as active as possible for as long as possible given my body’s ability to naturally rebuild. Thankyou for this and for anyone else please give it a very serious go
  • I bought this book hoping to understand enough about joint health to incorporate prehab exercises in my usual gym routine. Not only did I find that, but also a ton of handpicked exercises and even ready workout routines! This book contains as much value as any comprehensive information product that would typically cost you hundreds, and I can’t recommend it enough.
  • Great run through of why your body breaks down, what to stop doing, what to start doing and why in order to maintain a strong body no matter what your level of fitness. Aimed at the more serious fitness person. Learned a lot from this book despite thinking myself pretty knowledgeable on some of the subjects.
  • I’m 44, very active, dedicated to my fitness and completely injury prone. It’s a tough combo.This book is a fantastic guide. It’s getting me back to pain-free lifting and mobility.I loved every page. But do yourself a favor and actually read every page…It really does matter, and you’ll be wiser once you have.I also appreciate the fact that in addition to the set plans (ranging from beginner to advanced),there is also a “build your own” section. This will ALWAYS be useful.Wish I had this book a few years ago!
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