- Description
TRAINING ESSENTIALSCHAPTER 1 Core Concepts 3
CHAPTER 2 Training Variables 9
CHAPTER 3 Training Cycles 17
CHAPTER 4 Strength Training Equipment 25
PART II TRAINING FOR MUSCLE MASS
CHAPTER 5 Tactics for Building Muscle Mass 43
CHAPTER 6 Programs for Building Muscle Mass 77
CHAPTER 7 Training Cycles for Building Muscle Mass 131
PART III TRAINING FOR MAXIMAL STRENGTH
CHAPTER 8 Tactics for Maximizing Strength 173
CHAPTER 9 Programs for Maximizing Strength 187
CHAPTER 10 Training Cycles for Gaining Maximal Strength 227
PART IV TRAINING FOR MAXIMAL FAT LOSS
CHAPTER 11 Tactics for Maximizing Fat Loss 253
CHAPTER 12 Cardio Training for Maximizing Fat Loss 257
CHAPTER 13 Programs for Maximizing Fat Loss 273
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PART V TRAINING EXERCISES
CHAPTER 14 Chest 307
CHAPTER 15 Shoulders 332
CHAPTER 16 Back 361
CHAPTER 17 Trapezius 385
CHAPTER 18 Triceps 398
CHAPTER 19 Biceps 415
CHAPTER 20 Forearms 435
CHAPTER 21 Quadriceps 442
CHAPTER 22 Hamstrings and Glutes 457
CHAPTER 23 Calves 464
CHAPTER 24 Abdominals and Core 474
CHAPTER 25 Whole Body 499
CHAPTER 26 Calisthenics 518
PART VI NUTRITION FOR MAXIMIZING MUSCLE MASS,
STRENGTH, AND FAT LOSS
CHAPTER 27 Nutrition for Maximizing Muscle Mass and Strength 527
CHAPTER 28 Nutrition for Maximizing Fat Loss 543