Musclebuilding for EveryBody: Training and Nutrition to Develop a Muscular Body

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Provides expertise and guidance needed, whether you're simply out to tone up and improve your physical conditioning, musculature, shape, appearance and overall personal well-being, or just want to get bigger and stronger.

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Overview

Provides expertise and guidance needed, whether you're simply out to tone up and improve your physical conditioning, musculature, shape, appearance and overall personal well-being, or just want to get bigger and stronger.

Read More Show Less

Product Details

  • ISBN-13: 9781552100257
  • Publisher: Robert Kennedy
  • Publication date: 1/20/2006
  • Pages: 160
  • Product dimensions: 7.78 (w) x 9.90 (h) x 0.39 (d)

Table of Contents

Introduction: Musclebuilding Benefits 4
Chapter 1 Building a Firm Foundation 8
Recruitment Patterns 9
Learning the Overload Principle 10
The Squat 11
The Overhead Press 13
The Bench Press 14
The Bent-Over Row 14
The Triceps Pushdown 15
The Curl 16
Strong & Simple 16
Repetition Range 17
Number of Sets 19
"No-Mo" 20
Training Safety 22
Choosing a Gym 22
Training Partner? 23
Measure Up 25
Training Journal 26
Keys to a Firm Foundation 29
Thoughts From the Pros on Building the Initial Foundation 29
Chapter 2 Workout Strategy--Software for Success 30
Two Tracks 31
The Next Level 32
Muscle-Growth Rhythm 34
Split Workouts 37
Muscle Rotation 44
Chest Attack 45
Ultimate Biceps-Builder 47
Initial Split Workout--Session 1 49
Pain Barrier 49
Session 2 51
Back Blast 52
Terrific Triceps 53
Initial Split Workout--Session 2 55
Time Off 55
Anabolism & Catabolism 56
More Workout Strategy 59
Exercise & Muscle Group Order 59
Set Strategy 59
Pyramid Scheme 62
Training Cycles 63
Intensity 64
Thoughts From the Pros on Workout Strategy 66
Chapter 3 Eating to Produce Muscle Growth 68
Food Intake: Positive or Negative? 70
Build Muscle & Lose Fat? 71
Timing and Frequency are Important 72
Dorian Yates's Off-Season Diet 73
Natural Musclebuilding Menu 75
Shake It Up 75
Bar Power 76
Learn From the Ladies 77
Frequent Visitors 77
Chicken or the Egg? 78
Turkey & Tuna 79
Oatmeal 81
Top Banana 82
Sweet & Plain Potatoes 82
Salads & Veggies 82
Food Hall of Fame 82
Why the Focus on Protein? 87
Carbs--High or Low Levels? 89
Glycemic Index 95
How Many Grams? 96
Low Carb Cycle 97
Fats--Friend & Foe 97
Various Fats 98
How Much Fat? 99
Timing the Fat Intake 100
Helpful Dietary Hints 100
Thoughts From the Pros on Eating to Produce Muscle Growth 102
Chapter 4 Sizzling Supplements 104
No Magic Potion 104
Direct & Indirect Effect 105
Necessity of Supplementation 107
Specific Supplementation 107
Where Do You Start? 108
Multivitamin/Minerals 108
Protein Powders 109
Meal Replacements 110
Supplement Spotlight 111
Vital Vitamin C 111
Antioxidants 114
King Chromium 116
Brewer's Yeast 117
Creatine 118
Desiccated Liver 120
Androstenedione 120
Wheat Germ 123
Ephedrine/Ephedra 123
Alfalfa 125
An Extra Edge 125
Thoughts From the Pros on Supplements 126
Chapter 5 More Muscle Mass 128
Mass Tracks 129
Early Mass 129
Mass-Building Techniques of the Pros 131
Off-Season Size 134
Repetition Range 135
Number of Sets 136
Frequency 136
Focus 137
Food 137
Thoughts From the Pros on Building Mass 138
Chapter 6 The Next Level--Advanced Training Techniques 140
Muscle Confusion 141
Microblast the Muscles 141
Priority Training 142
The Pump 144
Drop Sets 145
Slow Motion 146
Pre-Exhaust Training 147
Shock Training 148
Forced Reps 149
Negative Reps 149
Partial Reps 150
Peak Contraction 150
Thoughts From the Pros on Advanced Training 151
Chapter 7 The Rest of the Package 152
Aerobic Activity 152
Stretching 154
Tanning 154
Posing 155
Posture 156
Contest Preparation 157
Thoughts From the Pros on Ancillary Elements 158
Sources 159
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