Contents
Introduction •
How this book will help you •
S : Establishing a secure foundation
. Setting the scene for building muscle and might •
. General philosophy for outstanding development •
. All-time practical priorities •
. Expectations—how much muscle and might you can expect •
. How to plan your growth •
. Where to train, and the equipment you need •
S : How to train
. How to set up your training cycles for big returns •
. How to achieve your fastest gains •
. Hard work—the biggest test of training character •
. Exercise selection and technique •
. How to perform your reps •
. How to design your own training programs •
. How to personalize your training programs
. How to avoid the plague of overtraining •
. How to milk your training cycles dry of gains •
. Twenty-three extras for maximizing training productivity •
Summary of how to ensure a successful training cycle •
What if you are an extreme hard gainer? •
S : Special issues
. A real-life training cycle for you to learn from •
. How a training nightmare was silenced •
. How to nevel let your age hold back your training •
. Your how-to of practical bodybuilding nutrition •
. Additional important training information •
. Beyond the exterior •
. How to get a grip on your life, and put all that you have learned
from this book into action, now! •
Postscript: Did you deliver? •
About the author •
Resources •
Index •