If muscle growth seems nonexistent, but you don’t have time to spend more hours in the gym each day, don’t give up. There is a better way. Featuring a revolutionary approach to male physique transformation, Elite Physique: The New Science of Building a Better Body offers a fresh approach to body sculpting. Based on scientifically proven strategies for making workouts more effective, Elite Physique features over 100 exercises and 50 exercise videos for men seeking training programs designed to build muscle, burn fat, or target those problem areas that are slower to respond to training.
Written by Dr. Chad Waterbury, a physical therapist who understands how bodies change with age, Elite Physique shows you how to make radical physical changes by manipulating sets, reps, and frequency and by deciding when and how to use advanced training methods. You’ll start by performing an honest physical assessment to establish a starting point and more accurately gauge your progress.
As you move into exercises for the lower body and upper body, you'll find tips on altering exercises to alleviate stress on primary joints like the shoulders, elbows, wrists, lower back, hips, and knees. Video clips offer demonstrations of many of the exercises, highlighting proper technique and common mistakes. You’ll learn the finer points of sculpting the midsection and will be able to create programs to target a lagging body part, either as an add-on to full-body training or as a stand-alone high-frequency training plan.
Waterbury also includes advice on how to make staple lifts such as squats, deadlifts, and presses more joint friendly for older, more physically battered lifters. He breaks down how training must change as you age—with a program for a 20-year-old looking different than one for a 50-year-old—to safely pursue your goal of a lean, muscular physique.
Designed for men looking for the most effective approach to ignite their physique transformation, Elite Physique is a go-to resource.
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Elite Physique Online CE Exam may be purchased separately or as part of the Elite Physique With CE Exam package that includes both the book and the exam.
Author(s): Waterbury, Chad Dr. PT, DPT, MS
Year: 2021
Language: English
Commentary: Elite Physique The New Science of Building a Better Body ,online video library
Pages: 305
Tags: Elite Physique, Building a Better Body,,online video library
Title Page
Copyright
Dedication
Contents
Exercise Finder
Accessing the Online Video
Acknowledgments
Introduction
Part I
Plan for Muscle
Chapter 1
Assess to Impress
Chapter 2
Man With a Plan
Chapter 3
Muscle Rules
Part II
Muscle Methodology
Chapter 4
Building Muscle Versus Burning Fat
Chapter 5
Lower Body Training
Goblet Squat
Barbell Back Squat
Front Squat
Zercher Squat
Jump Squat
Belt Squat
One-Leg Squat
Split Squat
Bulgarian Split Squat
Split Jump Squat
Reverse Lunge
Deficit Reverse Lunge
Forward Lunge
Step-Through Lunge
Lateral Lunge
Step-Up
Lateral Step-Up
Deadlift
Sumo Deadlift
Trap Bar Deadlift
Romanian Deadlift (RDL)
Staggered-Stance Romanian Deadlift
One-Leg Romanian Deadlift
Kettlebell Swing
Alternating Kettlebell Swing
Hip Thrust
Staggered-Stance Hip Thrust
Slider Leg Curl
Slider One-Leg Curl
Standing Fire Hydrant
One-Leg Calf Raise
Elevated One-Leg Calf Raise
One-Leg Hop
Chapter 6
Core Training
Hardstyle Plank
One-Leg Hardstyle Plank
Swiss Ball Rollout
Hand Walkout
Side Plank
Stacked Side Plank
One-Leg Side Plank
Stir the Pot
Pallof Press
Half-Kneeling Pallof Press
Tall-Kneeling Pallof Press
Landmine Rotation
One-Arm Plank
Lying Leg Raise
Band Lying Leg Raise
Hanging Leg Raise
Loaded Carry
One-Arm Loaded Carry
Turkish Get-Up
Chapter 7
Upper Body Training
Inverted Row
Feet-Elevated Inverted Row
Split-Stance Row
Yates Row
One-Arm Row
One-Arm Cable Row
Face Pull
One-Arm Band Face Pull
Kettlebell Bent-Over Row
Overhand-Grip Pull-Up
Overhand-Grip Pull-Down
Hammer-Grip Pull-Up
Hammer-Grip Pull-Down
Rings Pull-Up
Rings L-Sit Pull-Up
Straight-Arm Lat Pull-Down
Straight One-Arm Lat Pull-Down
Push-Up
Feet-Elevated Push-Up
Dead-Stop Push-Up
Explosive Push-Up
Hand Walk Push-Up
Rings or Straps Push-Up
Swiss Ball Push-Up
Dumbbell or Kettlebell Bench Press
Narrow-Grip Bench Press
Incline Bench Press
One-Arm Cable or Band Chest Press
One-Arm Floor Press
Dip
Rings Dip
Rings Dip to L-Sit
Overhead Press
One-Arm Overhead Press
One-Arm Overhead Push Press
Half-Kneeling One-Arm Overhead Press
Ahrens Press
Inverted Push-Up
Inverted Narrow Push-Up
Feet-Elevated Inverted Push-Up
Rings or Straps Inverted Push-Up
Biceps Iso-Hold
Biceps Curl
Biceps Hammer Curl
Biceps Reverse Curl
One-Arm Band Biceps Curl
Lying Triceps Extension
Overhead Triceps Extension
Triceps Press-Down
One-Arm Band Triceps Press-Down
One-Arm Band Fly
Lateral Raise
One-Arm Lateral Raise
One-Arm Band Shrug
One-Arm Wrist Extension and Flexion
Part III
Muscle Programming
Chapter 8
Muscle-Building Programs
Chapter 9
Fat-Burning Programs
Chapter 10
Body Part–Specific Programs
Part IV
Muscle Maintenance
Chapter 11
Nutrition for Muscle Growth or Fat Loss
Chapter 12
Strong and Lean for Life
References
About the Author
Earn Continuing Education Credits/Units
