4-Hour Body: The Unofficial Review Guide



4-Hour Body: The Unofficial Review Guide

Reversing Injuries

Reversing Injuries (p.293)

Reversing "Permanent" Injuries (p.294)

  • After great expense and time-consuming testing, here are the 4 stages for reversing injury. You begin at Stage #1, and only move up a stage after exhausting the current stage options. Asterisks indicate the most effective options.
  • Stage #1 - Movement: Correcting posture and biomechanics through specific movements
    • Feldenkrais
    • Pilates
    • Assisted stretching
    • Tai Chi Chuan
    • Yoga (Ashtanga, Bikram)
    • *Barefoot/Vibram walking (lower back)
    • *Egoscue (cervical/neck and mid-back)
  • Stage #2 - Manipulation: Correcting soft-tissue damage or adhesion using tools or pressure with the hands
    • Massage (from Swedish to Rolfing)
    • Acupuncture and acupressure
    • *Active-release technique (ART) (shoulders)
    • *Advanced muscle integration therapy (AMIT) (pectorals, glutes, and calves)
    • Graston technique
  • Stage #3 - Medication: Ingesting, injecting, or applying medication
    • Topical
    • Androgel® (crystallized testosterone)
    • DMSO (a solvent popular among sprinters and racehorses) combined with MSM
    • Arnica
    • Oral
    • Cytomel® (liothyronine sodium = synthetic T3 thyroid hormone)
    • High-dose L-glutamine (50 - 80 grams per day)
    • High-dose bovine and chicken collagen (types 1, 2, and 3)
    • Intra-articular (in the joint) injections
    • PRP
    • Cortisone
    • *Prolotherapy (left knee, right wrist)
    • Intramuscular injection
    • *Deca-Durabolin® (nandrolone decanoate) (left shoulder)
    • Delatestryl® (testosterone enanthate)
    • Depo®-Testosterone (testosterone cypionate)
    • Sustanon® 250 (testosterone blend)
    • HCG (human chorionic gonadotropin)
    • *Biopuncture protocol using microdoses of Traumeel and lympho- myosot (Achilles tendon, infraspinatus)
    • Subcutaneous (under the skin) injection
    • HGH (human growth hormone)
    • *Biopuncture protocol (same as above)
  • Stage #4 - Mechanical reconstruction: Surgical repair

The Six Treatments that Reversed "Permanent" Injuries (p.300)

  • SHOE HEEL REMOVAL AND VIBRAM TRAINING. AREA FIXED: LOWER BACK.
  • THE EGOSCUE METHOD. AREAS FIXED: CERVICAL/NECK AND MID-BACK.
  • ADVANCED MUSCLE-INTEGRATION THERAPY (AMIT). AREAS FIXED: PECTORALS, GLUTES, CALVES.
  • ACTIVE-RELEASE TECHNIQUE (ART). AREA FIXED: SHOULDER INTERNAL ROTATORS.
  • PROLOTHERAPY. AREAS FIXED: LEFT KNEE, RIGHT WRIST.
  • BIOPUNCTURE. AREAS FIXED: INFRASPINATUS, ACHILLES TENDON.

How to Pay for a Beach Vacation with One Hospital Visit (p.319)

  • Medical tourism can save you large amounts of money while letting you visit a vacation destination. A complete example can be found on page 320.

Pre-Hab: Injury-Proofing the Bod (p.324)

The Critical Four Exercises for Correction of Imbalances & Weaknesses (p.327)

  • Chop and lift (C&L)
  • Turkish get-up (TGU)
  • Two-arm single-leg deadlift (2SDL)
  • Cross-body one-arm single-leg deadlift (1SDL)

The Critical Four Schedule: Finding and Fixing (p.328)

  • WEEK 1: TUESDAY, 30 - 45 MINUTES
    • COORDINATION - practice the movements
  • WEEK 1: TUESDAY, 30 - 45 MINUTES
    • TESTING - test for your weakest quadrant and weakest sides in each movement
    • C&L (like my example on this page)
      • Chop down to left knee × 6 - 12 reps
      • Chop down to right knee × 6 - 12 reps
      • Lift up to left knee × 6 - 12 reps
      • Lift up to right knee × 6 - 12 reps
      • TGU
        • 5 TGU each side (16-kg kettlebell)
        • 5 TGU each side (24-kg kettlebell)
        • These TGU weights are what I used. Read the TGU description that follows for suggested male and female starting weights. Dumbbells can be used in place of kettlebells.
      • 2SDL
        • 5 reps each leg
      • 1SDL
        • 5 reps each leg
      • FULL-RANGE SQUAT
        • 10 reps
  • WEEKS 2 - 6: MONDAY AND FRIDAY, 30 - 45 MINUTES PER SESSION
    • FIXING
    • If you can perform 10 ass-to-heels squats with no weight, do the following in each workout (sets and reps are explained next):
      • 1. Half-kneeling C&L
      • 2. TGU
      • 3. 1SDL
    • If you cannot perform 10 full-range squats, perform this instead:
      • 1. Half-kneeling C&L
      • 2. Full-kneeling C&L (this is a symmetrical addition, both knees down, that will help you develop proper squatting form)
      • 3. TGU
      • 4. 1SDL
    • SETS AND REPS: For all exercises for weeks 2 - 6, use a 2:5 ratio of sets for strong:weak sides and a repetition range of 3 - 5. This means that you perform a total of seven sets, two for the stronger side and five for the weaker side, as follows:
      • Strong side × 3 - 5 reps (I aim for 5 on all)
      • Weak side × 3 - 5 reps
      • Strong side × 3 - 5 reps
      • Weak side × 3 - 5 reps
      • Weak side × 3 - 5 reps
      • Weak side × 3 - 5 reps
      • Weak side × 3 - 5 reps
    • Take one minute between sets. If you can't complete five repetitions in the later sets, decrease the repetitions rather than decreasing the weight. Record everything.
  • OPTIONAL WEEKS 7+: MONDAY AND FRIDAY, 30 - 45 MINUTES PER SESSION
    • SUSTAINED PRE-HAB AND STRENGTHENING
    • For weeks 7 and beyond, you can incorporate the full- kneeling C&L and 2SDL for symmetrical corrections and pure strength. (Detail on page 331)
    • Pages 331-344 contain detailed descriptions with photos of the exercises.

4-Hour Body: Recommended Products

Yerba Mate Tea
Fat Reducing Tea
Yerba Mate Tea
eBay
Kettlebells
Kettlebells
Kettlebell Workout Ball
eBay
BOSU Ball
BOSU
BOSU Ball
eBay
ChromeMate Supplements
ChromeMate supplement
ChromeMate Supplements
eBay

4-Hour Body, By Tim Ferris - Review Guides