A workout and nutrition guide for bulking up—no matter what your body type!
If you're an ectomorph—genetically predisposed to being thin—you may find yourself frustrated at the gym. You just keep seeing the same skinny guy looking back at you from the mirror, and think you'll never be muscular. But in this book, fitness guru Hollis Lance Liebman reveals how you too can go "from slight to might."
Through his three phases of progressive change, you'll be able to see noticeable improvements to you physique in just a few months. Don't waste hours doing exercises incorrectly or using too much weight—or undermine your efforts with unhealthy meals. Liebman not only shows you the proper form for each exercise, but also how to improve your diet and personal mindset along with your body. With full-color photographs and step-by-step instructions, From Slight to Might will help you add the bulk you've been seeking and continue to gain personal confidence in your body!
Author(s): Hollis Lance Liebman
Publisher: Skyhorse Publishing
Year: 2016
Language: English
Commentary: Building Muscle for the Hardgainer
Pages: 160
Tags: Building Muscle for the Hardgainer
CONTENTS
INTRODUCTION: SKINNY NO MORE
CHAPTER 1: THE PLAN OVERVIEW
CHAPTER 2: MYTH DEBUNKING AND TRUISMS
CHAPTER 3: THE MENTAL EDGE
CHAPTER 4: EATING FOR GROWTH
CHAPTER 5: NUTS, BOLTS, AND BARBELLS
CHAPTER 6: THE WORKOUTS
Foam Roller Exercises
Upper Back
Lower Back
Latissimus
Quadriceps
Adductors
IT Band
Glutes/Piriformis
Hamstrings
Calves
Back Exercises
Sumo Deadlift
Deadlift
Hyperextension
Barbell Row
T-Bar Row
Single-Arm Machine Row
Single-Arm Low Row
Kettlebell One-Arm Row
Machine Pullover
Reverse-Grip Pulldown
Pull-Up
Chest Exercises
Incline Dumbbell Press
Hammer Strength Incline Press
Flat Barbell Press
Flat Dumbbell Fly
Cable Crossover
Biceps Exercises
Ez-Curl Barbell Curl
Alternate Hammer Curl
Preacher Curl
Incline Dumbbell Curl
Quadriceps Exercises
Barbell Squat
Reverse Hack Squat
Leg Press
Smith Machine Split Squat
Leg Extension
Hamstrings Exercises
Lying Leg Curl
Seated Leg Curl
Stiff-Legged Deadlift
Kettlebell Stiff-Legged Deadlift
Calf Exercises
Seated Calf Raise
Tibia Raise
Shoulder Exercises
Hammer Strength Shoulder Press
Standing Military Press
Barbell Power Clean
Kettlebell One-Arm Clean And Press
Kettlebell One-Arm Clean
Dumbbell Shrug
Seated Lateral Raise
Bent-Over Lateral Raise
Standing Single-Arm Lateral Raise
Triceps Exercises
Bar Pushdown
Vertical Dip
Dumbbell Skull Crusher
Overhead Rope Extension
Machine Triceps Extension
Abdominal Exercises
Twisting Crunch
Seated Leg Tuck
Stretches
Kneeling Lat Stretch
Lower-Back Stretch
Chest Stretch
Biceps Stretch
Toe Touch
Quad Stretch
Calf Stretch
Shoulder Stretch
Triceps Stretch
CHAPTER 7: THE HUMAN CONDITION
CHAPTER 8: MEASURING PROGRESS … AND BEYOND
ABOUT THE AUTHOR
CREDITS & ACKNOWLEDGMENTS
