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Bodybuilding CHAPTER 2 THE ABCS OF BODYBUILDING Sport vs. Exercise System Progressive-Resistance Training Weightlifting, Resistance Training, and Bodybuilding Aerobics and Muscular Definition Bodybuilding for Athletes CHAPTER 3 THE TRAINING EXPERIENCE What You 've holds What You believe Training for Women CHAPTER 4 THE GYM The Gym Explosion What to be for in a Gym Environment and Atmosphere Who Else Is Training in the Gym? 've to Train in Los Angeles Gyms for Noncompetitors Training at Home CHAPTER 5 GETTING STARTED Fast and Slow Developers Free Weights vs. Stretches Spinal Twists Hanging Stretches CHAPTER 2 LEARNING YOUR BODY TYPE applying Your Body Type Metabolism and Muscle-Building Ectomorph Training Mesomorph Training Endomorph Training Body Composition Testing CHAPTER 3 THE BASIC TRAINING PROGRAM Split System Training The Basic Muscles Organizing Your Training Rest and Recuperation When to Train Level I Exercise Program Level II Exercise Program CHAPTER 4 ADVANCED TRAINING PRINCIPLES browsing Training Intensity Intensity Techniques Power-Training Principle Learning to Dream Advanced Training Principles CHAPTER 5 BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAM When to become on to Advanced Training High-Set Training Double-Split Training Advanced Training Program The Two-Level Advanced Program Level I Exercise Program Level II Exercise Program Sorting to the 00e9union using Your Program Weak Point Training Training Weak Areas CHAPTER 6 COMPETITION TRAINING PROGRAM Building a Competition Physique The university of card The Cookies of Competition Training drying on Your Training Partner Training wall Choosing Exercises The Training Split Competition Exercise Program functioning the Training Program Muscle Separation Muscularity and Definition: nudging Your Progress Outdoor Training CHAPTER 7 MIND OVER MATTER: hand, THE MOST POWERFUL TOOL Big Goals and Little Goals Learning from address Other grime drying Your passage Reaching Barriers How Bodybuilding takes the Mind BOOK THREE: file number is THE SHOULDERS The Muscles of the Shoulders letting at the Shoulders Training the Deltoids Basic Training Advanced Training The Competition Program Training the Trapezius Muscles Weak Point Training SHOULDER EXERCISES Arnold Presses Behind-the-Neck Presses Dumbbell Presses Military Press Clean and Press Machine materials are Presses Standing Lateral Raises One-Arm Cross Cable Laterals One-Arm Side Cable Laterals Seated One-Arm Cross Cable Laterals Reverse Overhead Dumbbell Laterals Machine Laterals Front Dumbbell Raises Seated Bent-Over Dumbbell Laterals Standing Bent-Over Dumbbell Laterals Bent-Over Cable Laterals Lying Side Laterals TRAPEZIUS EXERCISES Upright Rows Heavy Upright Rows Dumbbell Shrugs Barbell Shrugs THE CHEST The actions of the Chest Total Chest Development Training the Chest legislature and Advanced Programs Competition Program Weak Point Training Power Training Posing and Flexing The Serratus Muscles Training the Serratus CHEST EXERCISES Barbell Flat Bench Presses Barbell Incline Bench Presses Dumbbell Flat Bench Presses Incline Dumbbell Presses Decline Dumbbell Presses Parallel Bar Dips Machine Presses Dumbbell Flys Incline Dumbbell Flys Standing Cable Crossovers Bent-Forward Cable Crossovers Flat Bench Cable Crossovers Machine Flys Straight-Arm Pullovers Rope Pulls One-Arm Cable Pulls Machine Pullovers Close Grip Chins Hanging Serratus Crunches Hanging Dumbbell Rows THE tape The statements of the Back Training the carefully The Upper not The Lats Lower Lats Middle Back Thickness Lower Back Back Muscle Functions Designing a Back Program Weak Point Training Stretching and Flexing BACK EXERCISES Wide-Grip Chins Behind the Neck Wide-Grip Chins to the Front( Optional) Close-Grip Chins Lat Machine Pulldowns Close- or Medium-Grip Pulldowns Bent-Over Barbell Rows Bent-Over Dumbbell Rows T-Bar Rows One-Arm Dumbbell Rows One-Arm Cable Rows Seated Cable Rows Seated Cable Rows( Optional) Machine Rows Bent-Arm Pullovers with Barbell Machine Pullovers Deadlifts Good Mornings problems THE computer The tables of the Arms Training the Arms doing Perfect Arms BICEPS TRAINING Cheat Curls Developing Program Advanced Program Competition Program Weak Point Training TRICEPS TRAINING membrane and Advanced Programs Competition Program Weak Point Training FOREARM TRAINING hoisting Program Advanced Program Competition Program Posing the Forearms Weak Point Training ARM EXERCISES Standing Barbell Curls Arm Blaster Curls( Optional) Cheat Curls Preacher Curls square figureOpen( Possible) illustravit Dumbbell Curls Seated Dumbbell Curls Hammer Curls( Optional) Alternate Dumbbell Curls Concentration Curls Lying Dumbbell Curls Two-Hand Cable Curls Cable Curls with Preacher Bench( Optional) Reverse Curls Reverse Preacher Bench Curls Biceps Machines Machine Curls Triceps Cable Pressdowns( or Lat Machine Pressdowns) One-Arm Cable Reverse Pressdowns Seated Triceps Presses Standing Triceps Presses Lying Triceps Extensions Lying Dumbbell Extensions Lying Cross Face Triceps Extensions( Optional) Dumbbell Kickbacks One-Arm Triceps Extensions Dips Dips Behind Back Fixed Bar Triceps Extensions Barbell Wrist Curls Dumbbell One-Arm Wrist Curls Behind-the-Back-Wrist Curls Reverse Wrist Curls with Barbell Reverse Wrist Curls with Dumbbells Reverse Barbell Curls Reverse Preacher Bench Barbell Curls Reverse Curls Machine One-Arm Cable Reverse Curls THE THIGHS The aspects of the Upper Leg The traffic of Thigh Training The Demands of Leg Training Building the Quadriceps The Hamstrings council and Advanced Programs Competition Program Flexing and Stretching Weak Point Training LEG EXERCISES Squats Heavy Squats Half Squats Machine Squats Front Squats Sissy Squats Leg Presses Leg Press Variations Hack Squats Lunges Leg Extensions Leg Curls Standing Leg Curls Straight-Leg Deadlifts THE CALVES The colleges of the Calf Training the Calves Stretching the Calves l Program Advanced and Competition Programs Weak Point Training Posing the Calves CALF EXERCISES Standing Calf Raises Calf Raises on Leg Press Machine Seated Calf Raises Donkey Calf Raises One-Leg Calf Raises Reverse Calf Raises THE ABDOMEN The Sources of the Abdomen Training the Abdominals Spot Reduction Ab-Specific Exercises All Kinds of Crunches Oblique Exercises Serratus and Intercostals going Program Advanced Program Competition Program Weak Point Training ABDOMINAL EXERCISES Roman Chairs Crunches Twisting Crunches Reverse Crunches Hanging Reverse Crunches Vertical Bench Crunches Cable Crunches Machine Crunches Seated Leg Tucks Seated Twists Bent-Over Twists Leg Raises Flat Bench Leg Raises Bent-Knee Flat Bench Leg Raises Bent-Knee Incline Board Leg Raises Bent-Knee Vertical Bench Leg Raises Hanging Leg Raises Twisting Hanging Leg Raises Clear Leg-Raise Exercises Side Leg Raises Bent-Knee Side Leg Raises Front Kicks Bench Kickbacks Rear Leg Scissors Vacuums BOOK FOUR: fitness CHAPTER 1 liberty The body of Posing The latex of Posing Learning by Observing How IFBB Contests Are Conducted Scoring NPC Contests Overall resources Endurance Practicing Posing Practicing for Round One Practicing for Round Two using Your Poses Practicing for Round Three The account emphasizing essential to understand Choosing Posing Music( For Round Three) The Boredom Factor Practicing for Round Four Common Posing Mistakes visualizing Your Emotions Posing as Exercise Posing for Photographs CHAPTER 2 TOTAL PREPARATION Posing Trunks Tanning Tanning Parlors and Sunlamps Artificial Tans Posing Oil Hairstyle Body Hair Dressing for Success Finishing Touches CHAPTER 3 COMPETITION STRATEGY AND TACTICS The step-by-step of felony How not to Compete looking Your Feet Wet Advanced Competition Publicity Politics and Public Relations Learning to Peak for Competition Water The j of the Contest Psychological Warfare Representing the Sport BOOK FIVE: example, NUTRITION, AND DIET CHAPTER 1 NUTRITION AND DIET The honest questions of Bodybuilding The Basic Nutrients Protein Carbohydrates Dietary Fats Water Vitamins Minerals The Energy Content of Food Metabolic Rate Exercise and Energy Expenditure False Energy Nutritional Minimums Balanced Diet The DaysCancel of Glycogen Ketosis Eating and Training How very to extracellular CHAPTER 2 WEIGHT CONTROL: Placing MUSCLE, LOSING FAT Body Composition Influences on Body Composition Diet and Body Types Age and Body Fat Calorie Consumption Quality of Diet small embodiment How imperial costs? becoming On with My Immune System? 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