In this section, you will find examples of programs, training plans for all levels, as well as many tips and answers to your questions. Discover the most effective techniques and methods to gain muscle!
Author(s): Hrich , David
Year: 2020
Language: English
Commentary: Musculation Discover the most effective techniques and methods to gain muscle! Examples of programs, training plans for all levels,
Pages: 501
Tags: Musculation Discover the most effective techniques and methods to gain muscle!, Examples of programs, training plans for all levels,
Preface
Foreword
BODYBUILDING TRAINING: FOR ALL?
TO BETTER UNDERSTAND TRAINING FOR ALL Myths and Realities
Bodybuilding harms the growth of young people
Bodybuilding in young people: far from being a priority
No weight training for Sophie, she doesn't want big muscles Too much weight training = small breasts
With age, cardio is more beneficial for health than "weight training" It's so easy to progress for a beginner
Don't waste your time with weight training. A runner must run!
STRENGTH TRAINING: THE EXERCISES
TO BETTER UNDERSTAND THE EXERCISES Myths and Realities
I'm not strong enough to do chin-ups Chin-ups: impossible for girls!
The squat: the best exercise for the legs
The bench press: the best exercise for the upper body
The deadlift: the best exercise to become as strong as an ox
Abs of steel for a concrete back
Not easy to have abs cut with a knife!
Having an iron butt: even more difficult!
You never do enough bicep exercises
WEIGHT TRAINING: THE EQUIPMENT
Myths and Realities
Free weights are much more efficient than machines
The size of the exercise ball depends on the athlete's height
The exercise ball: a must-have for improving balance
Elastics replace all weights
Forget the rubber bands. The TRX® system is even better!
No salvation outside the training room!
The easy solution in bodybuilding: electrostimulation in my living room!
STRENGTH TRAINING: THE OBJECTIVES
TO BETTER UNDERSTAND THE OBJECTIVES Myths and Realities
To gain muscle, you have to lift big weights
I was not born under a lucky star, I will never be muscular
To be muscular in 20 minutes, you just need to be intense
Cardio? Never in life, it melts the muscles!
Build up your muscles while losing fat: mission impossible
Cardio: always before weight training
To lose weight: strength training, always before cardio Shoot me ? No way, I'll be less strong!
Strength training to increase flexibility: nonsense
STRENGTH TRAINING: THE METHODS
Myths and Realities
Strength training, nothing more monotonous CrossFit® reinvents training
CrossFit®: a workout reserved for athletes
Super series: much more effective than regular series
A spot is just for the bench press
In bodybuilding, you should never cheat
Lowering your weights slowly, it's harder, so it's better
A good weight training session ends with "abs"
Power is plyometrics
Warming up is not really useful in weight training
Post-workout stretching: the cure for muscle soreness Training sore? No big deal!
The effectiveness of a workout is measured in muscle soreness No pain, no gain !
STRENGTH TRAINING: DIET, SUPPLEMENTS AND OTHER PRODUCTS
Myths and Realities
Food, in bodybuilding, a simple matter of timing
Creatine: the only legal product that really works
There is definitely a product that can help me ...
Steroids are not that dangerous!
Thanks
