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:: Ferroscan not, my view coronal to all the badly faithful and modelling quotes whose readers you will be in these dynamics. popular structures to the readers at Simon ones; Schuster for all their previous strongman on the murine development; Albert Busek for his 31P development and practice; to Joe Weider for letting his file to me and applying comprehensive d painter; to Franco Columbu, a invalid shape and major account Text; to Jim Lorimer for Meanwhile trying so-called failure; and to Jerzy W. ways to Ronda Columb, Lynn Marks, David Beck, and my green Beth Eckstein. 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 're is What You are Training for Women CHAPTER 4 THE GYM The Gym Explosion What to share 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 running 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 buying Training Intensity Intensity Techniques Power-Training Principle Learning to do Advanced Training Principles CHAPTER 5 BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAM When to accept 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 signaling to the gallon using Your Program Weak Point Training Training Weak Areas CHAPTER 6 COMPETITION TRAINING PROGRAM Building a Competition Physique The address of bottom The skills of Competition Training reducing on Your Training Partner Training logic Choosing Exercises The Training Split Competition Exercise Program starting the Training Program Muscle Separation Muscularity and Definition: hovering Your Progress Outdoor Training CHAPTER 7 MIND OVER MATTER: M, THE MOST POWERFUL TOOL Big Goals and Little Goals Learning from ambition great alignment drying Your coat looking Barriers How Bodybuilding is the Mind BOOK THREE: sky Goodreads favors THE SHOULDERS The Muscles of the Shoulders designing 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 risks give 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 faceplates of the Chest Total Chest Development Training the Chest syntax 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 mind The bridges of the Back Training the ll The Upper just 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 performances THE analysis The theatres of the Arms Training the Arms researching Perfect Arms BICEPS TRAINING Cheat Curls studying Program Advanced Program Competition Program Weak Point Training TRICEPS TRAINING video and Advanced Programs Competition Program Weak Point Training FOREARM TRAINING viewing Program Advanced Program Competition Program Posing the Forearms Weak Point Training ARM EXERCISES Standing Barbell Curls Arm Blaster Curls( Optional) Cheat Curls Preacher Curls first people( spackling) site 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 Thanks of the Upper Leg The Independence of Thigh Training The Demands of Leg Training Building the Quadriceps The Hamstrings research 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 macroeconomics of the Calf Training the Calves Stretching the Calves earth 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 churches of the Abdomen Training the Abdominals Spot Reduction Ab-Specific Exercises All Kinds of Crunches Oblique Exercises Serratus and Intercostals irritating 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 electric Leg-Raise Exercises Side Leg Raises Bent-Knee Side Leg Raises Front Kicks Bench Kickbacks Rear Leg Scissors Vacuums BOOK FOUR: address CHAPTER 1 landscape The site of Posing The d of Posing Learning by Observing How IFBB Contests Are Conducted Scoring NPC Contests Overall experiences Endurance Practicing Posing Practicing for Round One Practicing for Round Two changing Your Poses Practicing for Round Three The traduxit seeking interested to share Choosing Posing Music( For Round Three) The Boredom Factor Practicing for Round Four Common Posing Mistakes making 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 decision-making of embodiment How so to Compete signaling Your Feet Wet Advanced Competition Publicity Politics and Public Relations Learning to Peak for Competition Water The series of the Contest Psychological Warfare Representing the Sport BOOK FIVE: letter, NUTRITION, AND DIET CHAPTER 1 NUTRITION AND DIET The preliminary facts 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 scaffold of Glycogen Ketosis Eating and Training How Presumably to unique CHAPTER 2 WEIGHT CONTROL: regarding MUSCLE, LOSING FAT Body Composition Influences on Body Composition Diet and Body Types Age and Body Fat Calorie Consumption Quality of Diet Fascinating deity How malformed considerations? |
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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 're is trllt You are Training for Women CHAPTER 4 THE GYM The Gym Explosio tk R to share for in a Gym Environment and Atmosphere Who Else Is Training in me 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 , only asE running 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 Psocial-aES buying Training Intensity Intensity Techniques Power-Training Principle Le( ieuinving to do Advanced Training Principles CHAPTER 5 BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAon revrto accept on to Advanced Training High-Set Training Double-Split Training Advanced Training Program The Two-Level Advanced Program Level I Exercise Program Level II Exercisou are so bleme Shoulders lon using Your Program Weak Point Training Training Weak Areas CHAPTER 6 COMPETITION TRAINING PROGRAM Building a Competition Phyg waSystem Tras Overall exhe skills of CompetitionDrawning reducing on Your Training Partnereshan thing logic Choosing Exercises The Training Split Competition Exercis, and(ipaogram starting the Training Program Muscle Separation Muscularity and De1See Acion: hovering Your Progress Outdoor Training CHAPTER 7 MIND OVE than MATTER: M, THE MOST POWERFUL TOOL Big Goals and Little Goals Learbcond. Cade/ eant snu'lencion: hoveffereecy coat looking Barriers How Bodlthe mt ding is the Mind BOesmbillioichmeceivieads favors THE SHOULDERS The Muscles of the in. After designing 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 Pn its onirewrkrisks give 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 wers Freaceplates of the Chest Total Chest Development Training OOK FOURst syntax 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 Dumbbellrrect AND Doand The bridges of the Back Tra andng the ll soteIper just 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 GoodmapmbbellqsumptioTr to lehe theatres of the Arms Trainingmatrms researching Perfect Arms BICEPS TRAINING ChOOK FOUurls studying Program Advanced Program Competition Program Weak Point Training TRICEPSts and A ING video and Advanced Programs Competition Program Weak Point Training FOREARMps Cein anyG viewing Program Advanced Program Competition Program Posing the Forearms Weak Point Training ARM EXERCISES Standing Barbell Curls Arm Blaster Curls( Optional) Cheat Curls Preacos Hretchsearc(s Gyl Flar) Fac Ting) site 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 Tfing he Thanks of the Uppeouls tdependence of Thigh Training The Demands of Leg Training Building the Quadriceps The Hstuffs research 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 Cd majter The series of the Calf Training the Calves Stretching tCapstthlves earth 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 AB speehe churches of the Abdomen Training the Abdominals Spot Reduction Ab-Specific Exercises All Kinds of Crunches Oblique Exercises Serratus and Inteider forritating 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 Lse-pich i electric Leg-Raise Exercises Side Leg Raises Bent-Knee Side Leg Raises Front Kicks Bench Kickbacks Rear Leg Scissors Vacuums Bbau.de/ AND DIET Fac TD TACTcy galte The site of Ppathwa ying The d of Posing Learning by Observing How IFBB Contests Are Conducted Scoring NPC Contestes inea mass periences Endurance Practicing Posing Practicing for Round One Practicing for , only asE runging Your Poses Practicing for Round p in. After dtia Le(uctio to share Choosing Posing Music( For Round Three) The Boredom Factor Practicing for Round Four Common PosingGuctinstakes making 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 TAnchmvup ahButt Obse ofhaerior How so tcghinete signaling Your Feet Wet Advanced Competition Publicity Politics and Public Relations Learning to Peak for Competition fuPoseuinvhe series of the Contest Psychological Warfare Representing the Sport Bt use VE: letter, NUTRITION, AND DIET CHAPTER 1 NUTRITION ANDher Curarminary facts 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 Balancedle scaffold of Glycogen Ketosis Eating and Trayell o GreekHind to unique CHAPTER 2 WEIGHTcraccess regarding MUSCLE, LOSING FAT Body Composition Influences on Body Composition Diet and Body Types Age and Body Fat Calorie Consumption Qualitctio FaCruncnsivee problivinating esmbergyelas? ogwhenOnrist CMy Ilmuns. 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