Beginning Bodybuilding : Scientific Foundations for Creating a Lean and Muscular Physique

Title Page
Copyright
Contents
My Backstory
What This Book is About
Doing Your Own Research
Who is This Book For?
Starting Out
Why Everyone Should Resistance Train and Bodybuild
Benefits of Bodybuilding:
Natural Bodybuilding
Making the Change
Getting in the Gym for the First Time
Dieting for the First Time
Patience, Dedication, Consistency, and Discipline
Nutrition
My Approach to Nutrition: I. I. F. Y. M.
Protein
Carbohydrates
Fats
Alcohol
Different Subcategories of Fats and Carbs
Other Nutritional Considerations
How To Track Macros
Meal Examples
How Losing Fat Works Physiologically
How Building Muscle Works Physiologically
Does It Matter When I Eat?
Phases of Dieting
Cutting and Bulking: Why Not Both At the Same Time?
Bulking: What to Expect and Tips
Cutting: What to Expect and Tips
What to Do After a Cut?
Cheat Days and Refeeds
How To Track When Going Out to Eat
What to Do When You Go Off Track
Common Issues with Nutrition
Supplements
Training
The Basics
Form
Bodybuilding Anatomy and Physiology 101
Progressive Overload
How Hard and Long Should I Train?
Warming Up
Designing A Program
Beginner, Intermediate, and Advanced Program Considerations
Beginner
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Intermediate
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Advanced
How Many Days a Week Should I Train?
How Often Should I Change My Program?
Do Specific Populations Need to Train Differently?
Quality Exercise Selection Based on Muscle Groups
Chest:
Back:
Shoulders/Traps:
Abs:
Biceps:
Triceps:
Quadriceps:
Hamstrings:
Glutes:
Calves:
Hip abductors:
Hip adductors:
Are There Exercises That You Absolutely Must Do?
How Many Reps and Sets Should I Be Performing?
Does Order of Exercises Matter?
Special Techniques
How Often Should You Max Out?
Deloads
Cardio
Tracking Physique Progress
Sleep and Recovery
Gym Gear
Conclusion