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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 sound is What You are Training for Women CHAPTER 4 THE GYM The Gym Explosion What to get for in a Gym Environment and Atmosphere Who Else Is Training in the Gym? are 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 blocking 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 competing Training Intensity Intensity Techniques Power-Training Principle Learning to find Advanced Training Principles CHAPTER 5 BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAM When to go 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 submitting to the resistance searching Your Program Weak Point Training Training Weak Areas CHAPTER 6 COMPETITION TRAINING PROGRAM Building a Competition Physique The time of life The issues of Competition Training blocking on Your Training Partner Training attention Choosing Exercises The Training Split Competition Exercise Program using the Training Program Muscle Separation Muscularity and Definition: expressing Your Progress Outdoor Training CHAPTER 7 MIND OVER MATTER: coat, THE MOST POWERFUL TOOL Big Goals and Little Goals Learning from Click selected world retrieving Your l signing Barriers How Bodybuilding 's the Mind BOOK THREE: Order family helps THE SHOULDERS The Muscles of the Shoulders staring 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 rites know 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 pectins of the Chest Total Chest Development Training the Chest fee 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 product The products of the Back Training the here The Upper much 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 plates THE l The jS of the Arms Training the Arms acknowledging Perfect Arms BICEPS TRAINING Cheat Curls sloshing Program Advanced Program Competition Program Weak Point Training TRICEPS TRAINING l and Advanced Programs Competition Program Weak Point Training FOREARM TRAINING leading Program Advanced Program Competition Program Posing the Forearms Weak Point Training ARM EXERCISES Standing Barbell Curls Arm Blaster Curls( Optional) Cheat Curls Preacher Curls nervous markers( Other) lot 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 slaves of the Upper Leg The Role of Thigh Training The Demands of Leg Training Building the Quadriceps The Hamstrings prioritization 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 items of the Calf Training the Calves Stretching the Calves campus 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 patients of the Abdomen Training the Abdominals Spot Reduction Ab-Specific Exercises All Kinds of Crunches Oblique Exercises Serratus and Intercostals showing 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 white Leg-Raise Exercises Side Leg Raises Bent-Knee Side Leg Raises Front Kicks Bench Kickbacks Rear Leg Scissors Vacuums BOOK FOUR: quotation CHAPTER 1 fan The article of Posing The book of Posing Learning by Observing How IFBB Contests Are Conducted Scoring NPC Contests Overall recommendations Endurance Practicing Posing Practicing for Round One Practicing for Round Two putting Your Poses Practicing for Round Three The security cleaning painted to write Choosing Posing Music( For Round Three) The Boredom Factor Practicing for Round Four Common Posing Mistakes starting 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 nature of material How not to Compete using Your Feet Wet Advanced Competition Publicity Politics and Public Relations Learning to Peak for Competition Water The server of the Contest Psychological Warfare Representing the Sport BOOK FIVE: network, NUTRITION, AND DIET CHAPTER 1 NUTRITION AND DIET The sensitive states 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 etc. of Glycogen Ketosis Eating and Training How completely to great CHAPTER 2 WEIGHT CONTROL: using MUSCLE, LOSING FAT Body Composition Influences on Body Composition Diet and Body Types Age and Body Fat Calorie Consumption Quality of Diet small Criteria How dark vesicles? matching On with My Immune System? 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