The Hardgainer's Body Building Handbook: Powerful Secrets for Unleashing Your Muscle Mass--Fast!

Overview

Pack on muscle mass quickly and get bigger and stronger now-—an essential guide for the everyday weight trainer.

Are you tired of working out with nothing to show for it? Are you pumping iron but not getting big? Then you are a hardgainer, someone who needs a special plan for building a superbly muscled, strong, lean, and healthy physique.

Now you can get big faster than you ever imagined with the secret ...

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Overview

Pack on muscle mass quickly and get bigger and stronger now-—an essential guide for the everyday weight trainer.

Are you tired of working out with nothing to show for it? Are you pumping iron but not getting big? Then you are a hardgainer, someone who needs a special plan for building a superbly muscled, strong, lean, and healthy physique.

Now you can get big faster than you ever imagined with the secret techniques revealed in The Hardgainers' Bodybuilding Handbook.

The Hardgainers' Bodybuilding Handbook will reveal:

* The 10 laws of ultimate muscle growth.
* The best exercises for building muscle mass.
* Essential equipment for your home gym.
* How to use nutrition to build muscle without increasing body fat.
* The scoop on supplements, the truth about aerobics, and much more.

Containing detailed beginner, intermediate, and advanced workout routines; packed with information on diet, cooking, and nutrition; filled with training schedules, exercise plans and nutrition logs; The Hardgainers' Bodybuilding Handbook is a must for anyone who is serious about bulking up.

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Product Details

  • ISBN-13: 9781578261864
  • Publisher: Hatherleigh Press
  • Publication date: 3/31/2005
  • Pages: 180
  • Sales rank: 782,904
  • Product dimensions: 8.03 (w) x 10.00 (h) x 0.64 (d)

Meet the Author

HUGO RIVERA is an ISSA Certified Personal Trainer and fitness expert with ten years of bodybuilding experience. he resides in Clearwater, Florida. He is the coauthor of the hugely popular Body Sculpting Bible book series.
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Table of Contents

Chapter 1 The Science Behind Muscle Growth for the Hardgainer 1
Chapter 2 Mass Building Training Tactics 7
Chapter 3 Exercise Plan 17
Chapter 4 Mass Building Nutrition 35
Chapter 5 Supplementation for Maximum Growth 47
Chapter 6 Rest and Recovery 65
Chapter 7 Chest Exercises 73
Chapter 8 Back Exercises 93
Chapter 9 Shoulder Exercises 115
Chapter 10 Biceps Exercises 135
Chapter 11 Triceps Exercises 159
Chapter 12 Quadriceps Exercises 175
Chapter 13 Hamstring Exercises 193
Chapter 14 Calf Exercises 217
Chapter 15 Abdominal Exercises 235
Conclusion 255
Appendix A Meal Plan Schedule and Food Group Tables 257
Appendix B Food Journal and Diet Samples 262
Appendix C Break-In Routine 266
Appendix D Further Information about Creatine 272
Appendix E Glossary of Terms 274
Appendix F Websites and References 280
About the Author 285
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