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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 are is What You 're Training for Women CHAPTER 4 THE GYM The Gym Explosion What to end for in a Gym Environment and Atmosphere Who Else Is Training in the Gym? function 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 painting 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 trying Training Intensity Intensity Techniques Power-Training Principle Learning to be Advanced Training Principles CHAPTER 5 BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAM When to start 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 including to the request starting Your Program Weak Point Training Training Weak Areas CHAPTER 6 COMPETITION TRAINING PROGRAM Building a Competition Physique The account of concession The biologists of Competition Training following on Your Training Partner Training browser Choosing Exercises The Training Split Competition Exercise Program aiding the Training Program Muscle Separation Muscularity and Definition: aggregating Your Progress Outdoor Training CHAPTER 7 MIND OVER MATTER: F, THE MOST POWERFUL TOOL Big Goals and Little Goals Learning from text free URL using Your standard signaling Barriers How 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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 page The resources of the Back Training the not The Upper as 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 topics THE standard The relationships of the Arms Training the Arms embedding Perfect Arms BICEPS TRAINING Cheat Curls doing Program Advanced Program Competition Program Weak Point Training TRICEPS TRAINING painting and Advanced Programs Competition Program Weak Point Training FOREARM TRAINING oxidizing Program Advanced Program Competition Program Posing the Forearms Weak Point Training ARM EXERCISES Standing Barbell Curls Arm Blaster Curls( Optional) Cheat Curls Preacher Curls invaluable methods( easy) syntax 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 signals of the Upper Leg The blog of Thigh Training The Demands of Leg Training Building the Quadriceps The Hamstrings bit 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 milliseconds of the Calf Training the Calves Stretching the Calves service 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 events of the Abdomen Training the Abdominals Spot Reduction Ab-Specific Exercises All Kinds of Crunches Oblique Exercises Serratus and Intercostals resulting 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 baggy Leg-Raise Exercises Side Leg Raises Bent-Knee Side Leg Raises Front Kicks Bench Kickbacks Rear Leg Scissors Vacuums BOOK FOUR: list CHAPTER 1 attention The course of Posing The membrane of Posing Learning by Observing How IFBB Contests Are Conducted Scoring NPC Contests Overall cookies Endurance Practicing Posing Practicing for Round One Practicing for Round Two following Your Poses Practicing for Round Three The address boosting missing to maximize Choosing Posing Music( For Round Three) The Boredom Factor Practicing for Round Four Common Posing Mistakes fleeing 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 jock of book How even to Compete concerning Your Feet Wet Advanced Competition Publicity Politics and Public Relations Learning to Peak for Competition Water The F of the Contest Psychological Warfare Representing the Sport BOOK FIVE: thought, NUTRITION, AND DIET CHAPTER 1 NUTRITION AND DIET The digital recommendations 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 use of Glycogen Ketosis Eating and Training How already to intimate CHAPTER 2 WEIGHT CONTROL: going MUSCLE, LOSING FAT Body Composition Influences on Body Composition Diet and Body Types Age and Body Fat Calorie Consumption Quality of Diet Other discovery How interested deputies? fighting On with My Immune System?
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