ENCYCLOPEDIA OF MUSCLE & STRENGTH

ENCYCLOPEDIA OF MUSCLE & STRENGTH
ENCYCLOPEDIA OF MUSCLE & STRENGTH
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TRAINING ESSENTIALS

CHAPTER 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

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