Bodybuilding Made Simple.pdf

Revisions 2004

No part of this book may be reproduced, stored in a retrieval system, or

transmitted by any means, electronic, mechanical, photocopying, recording, or

otherwise, without written permission from the author. For information, address:

irondog@shaw.ca

No liability is assumed for the information provided in Bodybuilding Made Simple. The

opinions are those of the author. The text on all the pages of Bodybuilding Made Simple

does not provide medical advice on exercise or diet. Specific medical advice should be

obtained from a licensed health-care practitioner. Always check with your doctor before

beginning any type of exercise program or using any product mentioned or discussed in

Bodybuilding Made Simple.

Bodybuilding, like any other sport, can be dangerous to your health. Do not, under any

circumstances, attempt to perform something you read in this book unless you fully

understand what you are doing.

Index

Introduction …7

Glossary …8-10

Chapter 1- The Basics …11-14

……………1.1 Bare basics

……………1.2 Sleep

……………1.3 Exercise

……………1.4 Diet

……………1.5 Attitude

……………1.6 Muscle Magazines

Chapter 2- Workout Facts (and Myths) …15-24

……………2.1 What Makes A Good Workout

……………2.2 Set Myth

……………2.3 Rep Myth

……………2.4 Quality Form

……………2.5 Genetics

……………2.6 Primary and Secondary Muscle Use

……………2.7 Time and Muscle Growth

……………2.8 Newbie Gains

……………2.9 Free Weights/Machines

……………2.10 Can’t Make Any Progress

……………2.11 Flexing and Muscle Hardness

……………2.12 Heavy and Light Days

……………2.13 Becoming As Big As a Professional Bodybuilder

……………2.14 Abdominal training (Myth)

……………2.15 Big Arms

……………2.16 If you can do it you must do it?

Chapter 3- The Intricacies of Training …25-34

……………3.1 Explanation

……………3.2 A Solid Base

……………3.3 Drop Sets/ Super Sets

……………3.4 Thumbless Grip

……………3.5 Using A Spotter

……………3.6 Chalk

……………3.7 Saving Your Knees (When Squatting)

……………3.8 Too Much Muscle Mass

……………3.9 Training Logs

……………3.10 Over-training

……………3.11 Rest Between Sets

……………3.12 Small Things Do Matter When Lifting

……………3.13 Assisted Reps

……………3.14 Breathing

……………3.15 Avoiding Rep Counting

……………3.16 Smith Machines

Chapter 4- Designing A Workout For You …35-49

……………4.1 Explanation

……………4.2 Powerlifting vs Bodybuilding

……………4.3 False Routines

……………4.4 Reps

……………4.5 Sets

……………4.6 Bulking vs Cutting Routines

……………4.7 Compound Exercises

……………4.8 Isolation Exercises

……………4.9 3 Different Types Of Routines

……………4.10 False Exercises

……………4.11 Warming Up

……………4.12 Increasing Your Weights

……………4.13 Difference In Muscle Size

……………4.14 Picking Apart A Few Sample Routines

……………4.15 Examples Of A Few Good Routines

……………4.16 Music and Lifting

……………4.17 HIT Routines

……………4.18 How Much Weight Should You Be Lifting

……………4.19 Stale Routines

Chapter 5- Cardio …50-52

……………5.1 What Is Cardio

……………5.2 When To Perform Cardio

……………5.3 Too Much Cardio

……………5.4 Important Of Warming Up/Cooling Down

……………5.5 Cardio and Full Body Routines

Chapter 6- Diet …53-62

……………6.1 Explanation

……………6.2 Bulking Guidelines

……………6.3 Cutting Guidelines

……………6.4 Maintaining Guidelines

……………6.5 Bulking and Cutting At The Same Time

……………6.6 Length of Bulking/Cutting/Maintaining

……………6.7 What Should You Be Eating

……………6.8 Bulking Shakes

……………6.9 Eating Before Bedtime

……………6.10 Ratios (Protein/Carbs/Fats)

……………6.11 Pre/Post Workout Nutrition

……………6.12 The Importance Of Water

……………6.13 Food Guidelines & Body Fat Tests

……………6.14 Examples of Cutting/Bulking Diets

Chapter 7- Exercises …63-86

……………7.1 Explanation

……………7.2 Biceps

……………7.3 Triceps

……………7.4 Forearms

……………7.5 Calves

……………7.6 Legs/Lower Back/Traps

……………7.7 Abdominals

……………7.8 Upper Back (Lats)

……………7.9 Shoulders (Deltoids)

……………7.10 Pectorals (Pecs)

……………7.11 Neck

Chapter 8- The Value Of Recuperation …87-90

……………8.1 Resting For Muscle Growth

……………8.2 Physical Pain While Lifting

……………8.3 Lifting While Injured/Sick

……………8.4 Muscle Memory

……………8.5 Mental Recovery

……………8.6 Equipment

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: