DISCOVER WHAT EVERY MAN WHO WORKS OUT NEEDS TO KNOW ABOUT STRENGTH TRAINING AND MUSCLE BUILDING.
In a world that seems to be trending towards the extremes, it is always better to end up on the positive side of the spectrum. This means bigger, higher, and yes, stronger, are always better.
It's no secret that building muscle and increasing strength have a significant impact on how your body looks and feels.
Strength is always something to aspire to. And of course, a sculpted physique is always an asset, but more than the toned body and the bragging rights that come with it, having gains in strength will help you in so many more ways in your daily life.
Imagine having the stamina to play with your kids, running up the stairs without getting out of breath, lifting all your bags of groceries at the same time instead of making several trips to the car, and much more. The benefits are endless, and it is possible for you to gain all of these!
This book has you covered...
All the answers and all the information you need to help you maximize your strength gains are here. This book will teach you:What you need to do to reach your potential strength and muscle mass gainsWhich exercises will best help you achieve your goals.The best strength training programs for new and intermediate liftersThe ultimate workouts to improve your chest, back, shoulders and legsHow to build muscle and improve strength with bodyweight trainingHow to plan your diet and exercise program to gain the most benefitAnd so much more!So what are you waiting for?
If you want to know the right lifts and best strength training programs to follow...
And are truly serious about building lean muscle and are prepared to make the commitment - then I think you should read this book.
Author(s): Bjorn, Nicholas
Edition: 5
Year: 2020
Language: English
Commentary: Strength Training ,The Ultimate Guide to Strength Training, Essential Lifts
Pages: 285
Tags: Strength Training ,The Ultimate Guide to Strength Training, Essential Lifts
Introduction
Chapter 1: Strength Training 101
Chapter 2: What Makes for a Good Strength-Training Program?
Optimal Exercises
Number of Repetitions
Progressive Overload Principle
Form Overload
Rest and Recuperation
Chapter 3: The Core Lifting Exercises
Chapter 4: Barbell Squats
Practical Benefits of Doing Barbell Squats
How to Perform Squats Right
Maximizing the Strength and Muscle-Building Benefits
Variations of Squats
Goblet Squats
Front Squat
Barbell Split Squat
Overhead Squats
Chapter 5: Barbell Deadlifts
Deadlift Benefits
How to Deadlift Right
Common Mistakes
Variations and Modifications
Sumo Deadlifts
Benefits
Variations
Deficit Sumo Deadlift
Accommodating Resistance in a Sumo Deadlift
Tempo Sumo Deadlifts
Alternatives
Trap Bar Deadlift
Kettlebell Sumo Deadlift
Chapter 6: Barbell Overhead Press
Overhead Pressing Benefits
How to Overhead Press Right
Push Press
Push Jerk
Chapter 7: Bench Press
Bench Press Benefits
How to Bench Press Right
Push-Up
Close Grip Bench Press
Wide Grip Bench Press
Chapter 8: Strength-Training Programs for New Lifters
Importance of Knowing Your Strength Training Levels
Starting Strength Program
5 x 5 Intro
The Power Clean
5 x 5 Program
Stronglifts 5 x 5
Chapter 9: Strength-Training Programs for Intermediate Lifters
Texas Method
Wendler’s 5/3/1
How to Choose Assistance Exercises
Intermediate Training Possibilities
Chapter 10: The Ultimate Chest Workout
The Chest Muscles
Things to Do to Build the Perfect Chest
Best Chest Exercises
3 Good Upper and Lower Chest Workouts
Common Mistakes During Chest Training
Tips
Supplements to Grow an Ultimate Chest
Chapter 11: The Ultimate Back Workout
Anatomy of the Back Muscles
Simple Science of Effective Back Training
The Best Back Exercises
The Ultimate Back Workout
Tips
Chapter 12: Ultimate Shoulder Workout
Understanding Shoulder Anatomy
How to Make Shoulder Training Effective?
The Best Shoulder Exercises
The 3 Best Shoulder Workout Routines
Mistakes Made During Shoulder Training
Tips
Conclusion
Chapter 13: The Ultimate Leg Workout
Understanding the Anatomy of the Legs
Simple Science of Effective Leg Training
The 3 Biggest Mistakes In Leg Workouts
Strategy to Build Great Legs
The Best Leg Exercises
The Ultimate Leg Workout
Tips
Tips for a Speedy Recovery
Chapter 14: The Ultimate Bodyweight Workout
About Bodyweight Exercises
Muscle Building
Fat Burning
Bodyweight Workout Routine
Tips
Chapter 15: How to Build Your Own Workout Routine
Importance of a Workout Routine
Overview of a Weekly Workout Schedule
3-Day Workout Routine
4-Day Workout Routine
5-Day Workout Routine
The Best Rep Range
About Rest
Chapter 16: The Best Workout Routine to Match Your Goals
Gain Muscle and Strength
Gain Muscle and Lose Fat
Lose Fat and Maintain Muscle
Chapter 17: Diet
Protein
Carbohydrates
Dietary Fat
Optimal Amounts
Eating Frequency
Chapter 18: Supplements
Caffeine
Whey and Casein Protein
BCAAs
Creatine Monohydrate
Glutamine
Conclusion
