Hardgainers' Bodybuilding Handbook

by RIVERA, HUGO

• ISBN13: 9781578261864
• ISBN10: 1578261864
• Edition: 1st
• Format: Paperback
• Copyright: 2005-03-08
• Publisher: Hatherleigh Press

Summary

Pack on muscle mass quickly and get bigger and stronger now-an essential guide for the everyday weight trainer. Are you tired of working out with nothing to show for it? Are you pumping iron but not getting big? Then you are a hardgainer, someone who needs a special plan for building a superbly muscled, strong, lean, and healthy physique. Now you can get big faster than you ever imagined with the secret techniques revealed inThe Hardgainers' Bodybuilding Handbook. The Hardgainers' Bodybuilding Handbookwill reveal: * The 10 laws of ultimate muscle growth. * The best exercises for building muscle mass. * Essential equipment for your home gym. * How to use nutrition to build muscle without increasing body fat. * The scoop on supplements, the truth about aerobics, and much more. Containing detailed beginner, intermediate, and advanced workout routines; packed with information on diet, cooking, and nutrition; filled with training schedules, exercise plans and nutrition logs;The Hardgainers' Bodybuilding Handbookis a must for anyone who is serious about bulking up.

Author Biography

HUGO RIVERA is an ISSA Certified Personal Trainer and fitness expert with ten years of bodybuilding experience. he resides in Clearwater, Florida. He is the coauthor of the hugely popular Body Sculpting Bible book series.

Table of Contents

The Science Behind Muscle Growth for the Hardgainer	p. 1
Mass Building Training Tactics	p. 7
Exercise Plan	p. 17
Mass Building Nutrition	p. 35
Supplementation for Maximum Growth	p. 47
Rest and Recovery	p. 65
Chest Exercises	p. 73
Back Exercises	p. 93
Shoulder Exercises	p. 115
Biceps Exercises	p. 135
Triceps Exercises	p. 159
Quadriceps Exercises	p. 175
Hamstring Exercises	p. 193
Calf Exercises	p. 217
Abdominal Exercises	p. 235
Conclusion	p. 255
Meal Plan Schedule and Food Group Tables	p. 257
Food Journal and Diet Samples	p. 262
Break-In Routine	p. 266
Further Information about Creatine	p. 272
Glossary of Terms	p. 274
Websites and References	p. 280
About the Author	p. 285
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