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The Miracle Seven by John E Peterson and Wendie Pett

Based on the research I’ve done, I’m convinced that lifting weights is vastly overrated and that more useful strength and fitness can be developed through bodyweight exercises. Not to mention I like the idea of ​​not paying for a gym membership and not going there to work out with lots of other people.

I prefer to get up from my chair in front of the computer and start working out here in my study, in my own comfortable clothes and bare feet.

So I was hoping this book would help me come up with a long-term program to build my muscles without weights.

There is a lot to learn here, but I missed the day to day program.

The chapter on aerobic exercise is worth reading to debunk the myths people believe: the photo of a marathon runner with love handles is funny. He also points out that long-distance running is not the cardiovascular cure that everyone thinks it is. By now, everyone should know about Jim Fixx, the running author who died while practicing. But Peterson mentions people dying in marathon races years before the recent death of three people at the Detroit Marathon.

In the section on weightlifting, he explains the dangers of this popular activity – a must-read for anyone who uses weights to build muscle.

He describes his Transformometry as a combination of four different types of exercise: dynamic visualized resistance, dynamic self-resistance, isometric contraction and power calisthenics.

Dynamic visualized resistance that involves visualizing your muscles as they get bigger as you move them. I find it interesting that Peterson learned this from the book YOGA AND HEALTH by Selvarajan Yesudian and Elizabeth Haich. I read this when I was about twelve; I still have it in fact.

Dynamic self-resistance is using your own strength to resist your own effort, which Charles Atlas learned from taking the course as a child.

Isometric contraction is pushing or pulling against a stationary object. It had a period when it was popular in the 1960s — I remember the swim coaches making us do isometrics — but it died out.

Power Calisthenics is a series of bodyweight exercises to develop strength and muscle.

The authors show the exercises in series of photographs that demonstrate the exercises well and serve as good examples to follow. Obviously, both are in excellent shape.

The actual “Miracle 7” exercises are only part of what he teaches. It’s a series of dynamic visualized resistance exercises that he learned from John McSweeney, an older strongman who called them the Seven Tiger Moves.

Most of the book consists of various workouts that focus on different parts of the body: upper body, abs and core, and legs.

All the exercises are good, but I was stuck on how to put them all together. Should I start with Miracle 7? Should I decide to focus on my arms, legs or abs? Should I alternate them? At what time?

How should I keep increasing the reps? When should I advance to a more difficult variation?

I guess it’s true that everyone is different and therefore needs an individualized program, but it would be nice if they gave me more hints to put together the program that I need most.

This contains many excellent pieces of the fitness puzzle, and even, in a sense, the final “picture” (to sound like the authors). Unfortunately, readers are left alone to figure out how to get from their current weakness to the muscle strength they desire.

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