Note: Supplemental materials are not guaranteed with Rental or Used book purchases.
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Acknowledgments | p. v |
Preface | p. vii |
Introduction | p. 1 |
Training Techniques | |
Warm Up Before You Work Out | p. 5 |
Stretch Your Muscles | p. 9 |
Visualize Your Muscles Growing | p. 11 |
Divide Your Muscles Into Three or Four Groups | p. 15 |
Incorporate Testosterone-Releasing Exercises Into Your Workouts | p. 19 |
Go For a Full Range of Motion | p. 23 |
Hold the Movement at the Point of Peak Contraction | p. 25 |
Reduce the Time Between Sets | p. 27 |
Focus on Progressive Resistance | p. 31 |
Follow the Natural Path of Your Muscles | p. 35 |
Incorporate Isometrics Into Your Workouts | p. 39 |
Train With a Buddy | p. 41 |
Be Intense About Your Workouts | p. 45 |
Set Realistic Goals | p. 47 |
Vary Your Workouts | p. 49 |
Periodize Your Training Program | p. 51 |
Use Supersets and Compound Sets | p. 55 |
Alternate the Speed of Your Repetitions | p. 59 |
Keep a Training Journal | p. 61 |
Safety First | p. 63 |
Socialize Before or After Your Workouts | p. 65 |
Accept Your Genetics and Work With Them | p. 67 |
Limit the Amount of Aerobics You Do | p. 71 |
Diet and Supplementation | |
Eat Plenty of Protein | p. 77 |
Consume Carbohydrates With a Low Glycemic Index | p. 85 |
Keep Your Fat Intake Low | p. 91 |
Divide Your Food Intake Into Four or Five Meals | p. 95 |
Consume a Variety of Foods | p. 101 |
Drink Plenty of Water | p. 103 |
Stay Relatively Lean All Year | p. 107 |
Splurge Every Once in a While | p. 109 |
Make Sure You Get Enough Vitamins and Minerals | p. 111 |
Use Creatine | p. 117 |
Take Glutamine | p. 123 |
Try MSM | p. 127 |
Tailor Your Supplement Program to Your Specific Needs and Budget | p. 131 |
Lifestyle | |
Exercise When You Are at Your Peak | p. 137 |
Take a Disciplined Approach | p. 139 |
Respect the Ebb and Flow of Life | p. 141 |
Recuperate and Grow | p. 145 |
Get Enough Sleep | p. 149 |
Be Patient | p. 151 |
Keep Your Stress Level Low | p. 155 |
Limit Alcohol Use | p. 159 |
Ease Into Your Training After an Illness | p. 161 |
Learn From Your Mistakes | p. 165 |
Remain Confident | p. 167 |
Get Positive Reinforcement | p. 171 |
Take a Vacation From Training Several Times a Year | p. 173 |
Control Your Ego | p. 175 |
Conclusion | p. 177 |
Glossary | p. 179 |
References | p. 181 |
Index | p. 000 |
Table of Contents provided by Syndetics. All Rights Reserved. |
The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.
The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.