Table of Contents
PART 1 NEW GOALS TO HELP YOU KEEP GROWING
Five Factors That Stimulate Muscle Growth
Free Weights or Machines: How to Make the Right Choice
Compound or Isolation Exercises?
How Can You Strengthen a Weak Area?
Changing Motor Behavior
Advanced Techniques for Increasing the Intensity
TNT for Explosive Muscle Growth
Adjusting the Speed of Your Repetitions
The Best Bodybuilders Train Explosively
A Physiological Dilemma: Should You Slow Down the Negative Phase?
When the Negative Phase Is Not Accentuated
Potentiation
Continuous Tension or Full Range of Motion?
Burn
Manipulate Your Genetics Using Sets of 100 Reps
How to Improve Your Mind–Muscle Connection
Recovery: An Increasingly Limiting Factor
Muscle Soreness
Learn to Manage Your Ability to Recover
Strategies to Accelerate Recovery
Segmenting Muscles So You Can Dominate Them
Dealing With Injuries
Optimizing Your Strength by Holding Your Breath
Paying Attention to Head Position
Protective Equipment
PART 2
EXERCISES FOR THE MAIN MUSCLE GROUPS
Get Bigger Shoulders
Shoulder Exercises
Develop a Complete Back
Back Exercises
Latissimus Dorsi Exercises
Do Not Neglect the Infraspinatus
Infraspinatus Exercises
Build Impressive Trapezius Muscles
Trapezius Exercises
Develop Strong Lumbar Muscles to Protect Your Back
Exercises for the Lumbar Region
Create Balance in Your Chest
Chest Exercises
Build Your Biceps Quickly
Biceps Exercises
Attain More Developed Forearms
Forearm Exercises
Develop Impressive Triceps
Triceps Exercises
Take Steps Toward Massive Quadriceps
Quadriceps Exercises
Bring Your Hamstrings up to Speed
Hamstring Exercises
Develop the Calves Evenly
Calf Exercises
Chisel Your Abdominal Muscles
Abdominal Exercises
PART 3
WORKOUT PROGRAMS
Beginner Program for Putting on Muscle Quickly—2 Days per Week
Beginner Program for Putting on Muscle Quickly—3 Days per Week
Advanced Program—4 Days per Week
Advanced Program—5 Days per Week
Programs for Building Up Weak Areas