Beginning Bodybuilding: Real Muscle/Real Fast
Language: English
Pages: 220
ISBN: 0071495762
Format: PDF / Kindle (mobi) / ePub
Prepare to look, feel, and perform better than you ever have before!
Why bodybuilding? Put simply, lifting weights--or resistance training--is one of the best ways to achieve total body health and fitness. Research has shown time and again that pumping iron provides a host of benefits: Bigger muscles, of course, but also greater strength, higher bone density, and improved cardiovascular capacity. Adding muscle also naturally ignites your body's internal fat-burners, increasing your metabolism while lowering your blood pressure and cholesterol. Oh yeah, and you'll look terrific.
Here's all you need to start building serious muscle, including crucial information on:
- Complete workouts and techniques to maximize results
- Specific tips on achieving more defined abs, arms, legs, chest, and back,
- How bodybuilding is different and better than other training methods
- Basic anatomy and physiology
- “Gym jargon” via a special decoder
- How long and often you should work out--and how much recovery time your body needs
Shoninki: The Secret Teachings of the Ninja: The 17th-Century Manual on the Art of Concealment
Training for the New Alpinism: A Manual for the Climber as Athlete
Gentle Yoga for Arthritis: A Safe and Easy Approach to Better Health and Well-Being through Yoga
Mythes et réalités sur la musculation
Introduction to Sports Medicine and Athletic Training (2nd Edition)
demanding than what your body is accustomed to performing during your regular training sessions. In fact, your “regular” training session is going to have to become highly “irregular” in order for this adaptive response to occur. This, in turn, can be accomplished in any of a number of ways: by pushing past the traditional “failure” point in a set via forced reps, negatives, and/or descending sets; 67 Copyright © 2008 by John Little. Click here for terms of use. by altering your
was all white, truth was in her not be duped by those promising pleasure or eyes, and modesty was in her manner. the easy way out. As Virtue said to Hercules, She said, “Young sir, I know your parents “Nothing that is really good can be got without and your breeding, and how you have been labor and hardship.” This is especially true educated and brought up, which makes in bodybuilding; there is no such thing as me hope that you will be a good workman “magic” in stimulating muscle
to twenty repeti- 2. Multiply the number of repetitions you tions; they will have a low level of neuro- perform by .15, and round off the result muscular effi ciency. to the nearest whole number. So, if you Therefore, it is obvious that no one get six reps, it’s 6 ϫ .15 ϭ 0.9, or 1. can tell you, as an individual, how many 3. Add the number you have just calculated repetitions you should be doing to stimulate to the number of repetitions that you maximum growth. People can tell you,
neck and extends outward both activated whenever the upper arm is toward the shoulder blades and down to the abducted or rotated. Any form of wide-grip middle of the back. Its function is to elevate pull-down or chin-up will directly stress the shoulders and to abduct the arm. (By these two muscle groups. Although the Max “abduct,” I do not mean to imply that a theft Contraction torso machine is the only one to of one’s arm takes place; rather, the arm is stress them directly, other
Androgens, 41–42 Barbell squats Arms, 115–24. See also specifi c muscles 6-month baseline routine, 85 anatomy and physiology, 117, 118 giant sets, 72 frequency of training, 116–18 month 1 routine, 10–11 specialized routine, 118–24 month 2 routine, 23 training principles, 118 month 3 routine, 31 Arnold Schwarzenegger Classic (1990), 40 shoulder specialization routine, 104–5 split routine, 63 Back, 125–34 year-round baseline routine, 96 function and design, 126 Barbell wrist