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System of Training – Phase I Chapter 75 – The M.A.S.S. SYSTEM OF TRAINING Chapter 74 – The M.A.S.S.
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BODYBUILDING BOOKS ON PDF HOW TO
Muscles like that take years of hard work and proper nutrition to develop.” – Editors of MuscleMag InternationalĬONTENTS Table of Contents PREFACE INTRODUCTIONīOOK I – LAYING THE GROUNDWORK Chapter 1 – The Sport of Bodybuilding Chapter 2 – Gym Safety and Etiquette Chapter 3 – Great Expectations Chapter 4 – All Shapes and Sizes Chapter 5 – Do You Have What It Takes? Chapter 6 – The Dos and Don’ts of DOMS Chapter 7 – Bodybuilding 101: Reps Chapter 8 – Bodybuilding 101: Sets Chapter 9 – Bodybuilding 101: Just How Heavy? Chapter 10 – It’s Time to Train Chapter 11 – When and How Often Chapter 12 – Tips to Keep You Focused and Motivated Chapter 13 – The Missed Workout Chapter 14 – Equipment: Yours Chapter 15 – Equipment: The Gym’sīOOK II – THE BODY YOU’RE BUILDING Chapter 16 – Bodybuilding Biology Chapter 17 – The Pump Chapter 18 – Exercise and Adaptation Chapter 19 – The Cardiovascular System Chapter 20 – Skin – The First Line of Defense Chapter 21 – The Nervous System Chapter 22 – The Endocrine SystemīOOK III – READY, SET, GO! Chapter 23 – The Warmup Chapter 24 – Record Keeping and Evaluation Chapter 25 – Stretch for Success and Injury Prevention Chapter 26 – Beginner Guidelines and GoalsīOOK IV – PRINCIPLES OF NUTRITION Chapter 27 – Nutrition 101: The Basic Food Groups Chapter 28 – The Nutrient Groups Chapter 29 – Cholesterol Chapter 30 – Digestion Chapter 31 – Nutrition 201 Chapter 32 – Nutrition 301 Chapter 33 – White Death – Avoiding the Insulin Spike Chapter 34 – The Importance of Breakfast Chapter 35 – Lunch Chapter 36 – Main Courses Chapter 37 – Snacks Chapter 38 – SupplementsīOOK V – INTERMEDIATE-LEVEL CONCERNS Chapter 39 – Size or Shape? – The Chicken & Egg Dilemma 8Ĭhapter 40 – Intermediate-Level Training Chapter 41 – Dumbell-Only Training Chapter 42 – Training Injuries – When Things Go Wrong Chapter 43 – Overtraining – Pushing Yourself Over The Limit Chapter 44 – Instinctive Training and Returning After a LayoffīOOK VI – ADVANCED-LEVEL TRAINING Chapter 45 – Advanced Bodybuilding Chapter 46 – Sticking Points – How to Become Unstuck Chapter 47 – Shock it to Them Chapter 48 – Asymmetric Training Chapter 49 – Working the LowersīOOK VII – BODYBUILDING – THE GREATEST OF SPORTS Chapter 50 – Go For It! Chapter 51 – Your First Contest Chapter 52 – Step One – Which Contest to Choose? Chapter 53 – Step Two – Round by Round Chapter 54 – Step Three – Round Two 9Ĭhapter 55 – Step Four – Round Three Chapter 56 – Step Five – The Posedown Chapter 57 – Pre-Contest Eating Chapter 58 – Looking Your Best Onstage Chapter 59 – Tanning and Oiling Chapter 60 – Hair Style Chapter 61 – The Brief on Briefs Chapter 62 – Showtime! Chapter 63 – Psychological WarfareīOOK VIII – EARNING A LIVING THROUGH BODYBUILDING Chapter 64 – Making a Living Through Bodybuilding Chapter 65 – Turn that Winning Body into Cash Chapter 66 – Contest PromotionīOOK IX – THE BIG SEVEN Chapter 67 – The Barbell Row Chapter 68 – The Squat Chapter 69 – The Bench Press Chapter 70 – Barbell Curls 10Ĭhapter 71 – The Deadlift Chapter 72 – Dips Chapter 73 – Chin-UpsīOOK X – THE M.A.S.S. “No matter how genetically gifted you are, it is unrealistic to expect to look like the pros in our magazine within a few months’ time. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you. IMPORTANT The information in this book reflects the author’s experiences and opinions and is not intended to replace medical advice. GV546.5.K454 2008ġ09876 Distributed in Canada by NBN (National Book Network) 67 Mowat Avenue, Suite 241 Toronto, ON M6K 3E3 Distributed in USA by NBN (National Book Network) 15200 NBN Way Blue Ridge Summit, PA 17214 Robert Kennedy Publishing Book Department Art Director: Gabriella Caruso Marques Managing Editor: Wendy Morley 3 Published by Robert Kennedy Publishing 400 Matheson Blvd West Mississauga, ON L5R 3M1 Canada Visit us at Encyclopedia of Bodybuilding Art Directors: Alex Waddell and Jason Branidis Editor: Wendy Morley Proofreader: Jacqui Hartley Library and Archives Canada Cataloguing in Publication Kennedy, Robert, 1938-2012 The encyclopedia of bodybuilding: the complete A-Z book on muscle building / Robert Kennedy. Copyright ©2008 Robert Kennedy Publishing All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever.