Download or read book The 50 Rep Routine Eat Sleep Squat Repeat written by Johnny Bowers and published by . This book was released on 2019-02-23 with total page 71 pages. Available in PDF, EPUB and Kindle. Book excerpt: This is an amazing routine for gaining strength and mass - QUICKLY...! This routine is designed to maximise your potential for muscle hypertrophy using a clever technique called THE 50 REP ROUTINE. You don't have to do 50 Reps in 1 SET...! You have 5 Sets to do 50 Reps - But your GOAL is to do it in 4 Sets and when you can do it in 4 Sets you increase your weight for your next session.Becoming super good at a skill based sport like snooker or golf requires good coaching and lots of practice. Physical based sports on the other hand require - Goal setting! A Swimmer try's to beat their previous lap, runners and cyclists try to beat their last times, jumpers try to jump further and the javelin and shot put only go a longer distance with more determination than the last throw. A goal is required to improve or increase your performance - You have to do more or better than last time, thus forcing your body to adapt, grow stronger and gain.Weight training for strength or increased muscle size is probably one of the most demanding sports there is, and success in this sport is only achieved by doing more than you did last time - More reps, more weight or a combination of both. And then you have to do the important part - Super Nutrition! Without a goal, progress in this sport can be a slow up hill grind with little or no results on the horizon! Doing a particular exercise for 8 reps over 4 sets and then putting the weights down is not maximising your potential for muscle hypertrophy (Growth)You have to do more - But how much more and what weight do you use? This routine is designed to maximise your potential for muscle hypertrophy using a clever technique called THE 50 REP ROUTINE. You don't have to do 50 Reps in 1 SET...! You have 5 Sets to do 50 Reps - But your GOAL is to do it in 4 Sets and when you can do it in 4 Sets you increase your weight for your next session.

Download or read book Starting Strength written by Mark Rippetoe and published by . This book was released on 2005-07-01 with total page 248 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Download or read book Squat Every Day written by Matt Perryman and published by Myosynthesis Books. This book was released on 2013-04-16 with total page 305 pages. Available in PDF, EPUB and Kindle. Book excerpt: What readers are saying... "Anyone serious about strength needs to read this book." "A MUST READ!" If you're interested in more lean muscle, the biggest squat of your life, and unbreakable mental toughness even outside of the gym... but you're always frustrated by the 'same old' advice that never seems to move you ahead... you'll want to keep reading. The title is no lie. Yes, you really can squat every day. No, it won't "put you on the train to Snap City". But first, beware: This isn't your average "how to lift weights" book. There's no cookie-cutter programs that look just like the programs in every other exercise book you've bought before. What you'll find inside are little-known strategies used by the world's top weightlifters and strongmen to blow past world records. And they do it by ignoring everything you've ever been told about how your body responds to weight training. Even the experts who hate it in public secretly admire and follow the advice inside Squat Every Day. Inside, you'll discover: * The lies you've been told about recovery. Learn why your body won't fall apart if you put it under pressure (and what key ingredient you leave out of your training if you don't push it hard enough) * Why your mindset and mental attitude are more important than any workout you do. (If you've ever wondered why you aren't making progress, you might be shocked at how important this is... but hardly anybody talks about it in detail.) * The difference between beginners and advanced strength athletes that nobody wants to talk about (and it's NOT illegal performance enhancing chemicals) * The real story behind the insane workouts of the Bulgarian weightlifting team and how you can make them work for you... even if you've got a full-time job and a life outside the gym. * The one variable that almost nobody keeps track of... and why it might be the most important part of your workout (Hint: It has nothing to do with how many sets and reps you do or even how much weight is on the bar). If you're looking for the magic pill, I'll be blunt: You should give this book a pass. I'd rather you not read it if you are impatient, uncooperative, and unteachable. If you don't have the right attitude, this isn't for you. But if you're willing to learn... and you're ready to make the jump to the next level... what's in this book can have you setting PRs in as little as a few days. If you're ready to join the thousands of men and women who have made the best gains of their life, grab your copy right now.

Download or read book Mass Made Simple written by Dan John and published by . This book was released on 2011 with total page 160 pages. Available in PDF, EPUB and Kindle. Book excerpt: Mass Made Simple is a concise guidebook for muscle building with a program designed to increase strength in adult men who need to gain size for athletics. This book includes a six-week typeset training journal is heavy-weight and spiral bound to lay flat.

Download or read book Super Squats written by Randall J. Strossen and published by Ironmind Enterprises. This book was released on 1989-01-01 with total page 107 pages. Available in PDF, EPUB and Kindle. Book excerpt: SUPER SQUATS...the runaway #1 bestseller at IRONMAN books every single month since it was added to the list! "SUPER SQUATS" is, quite simply, the best book ever written in the field of muscle building."--John McCallum (author of the KEYS TO PROGRESS series). "SUPER SQUATS"...is magnificent!...I wholeheartedly recommend you to get this book."--from review by Stuart McRobert in THE HARDGAINER (September 1988). "...a marvelous piece of work"--Chester O. Teegarden, former Associate Editor, IRON MAN. "SUPER SQUATS" is a well-written, extremely interesting & informative...impeccably documented."--from review by Bill Starr in IRONSPORT (June 1989). "If you are looking for unbelievably fast gains in muscle size & strength, this is your book. It's also your book if you are interested in some colorful Iron Game history, or need sound advice on anything from how to equip a home gym to how to psyche up for heavy lifts...Besides being brutally effective & drug-free, this approach to muscle building presents a clear alternative to programs built around complicated machines & exotic food supplements...rest assured that you're not being duped with some half-baked scam."--from review in MUSCLEMAG INTERNATIONAL (June 1990).

Download or read book Women s Health Lift to Get Lean written by Holly Perkins and published by Rodale. This book was released on 2015-04-14 with total page 290 pages. Available in PDF, EPUB and Kindle. Book excerpt: Research shows that building muscle helps the body burn more calories 24/7 and that resistance training is the most effective way to torch body fat. Yet that message is still lost on many women who fear that weight lifting will make them bulky, turn their skin green, and give them Incredible Hulk muscles like their boyfriends'. Women have more options than step aerobics or running on a treadmill to shed pounds: They can weight-train in a very specific manner designed to make the most of a woman's unique physiology. Lift to Get Lean is the first beginner's guide to strength training from Women's Health that is written specifically for women by a woman. Holly Perkins is a certified strength and conditioning specialist (CSCS) who has been teaching the fat-burning secrets of weight training exclusively to women for more than 20 years. Perkins doesn't follow men’s rules when it comes to building muscle. Lift to Get Lean delivers a three-step system: Technique, Movement Speed, and the Last 2 Reps Rule, which make all the difference in developing the kind of strong, lean, and sexy body women want. Perkins offers four different 90-day training programs that efficiently build functional strength along with leaner legs, stronger arms, and a sexier butt.

Download or read book The Barbell Prescription written by Jonathon Sullivan and published by . This book was released on 2016-12-01 with total page 384 pages. Available in PDF, EPUB and Kindle. Book excerpt: The Barbell Prescription: Strength Training for Life After 40 directly addresses the most pervasive problem faced by aging humans: the loss of physical strength and all its associated problems - the loss of muscle mass, bone mineral loss and osteoporosis, hip fractures (a terminal event for many older people), loss of balance and coordination, diabetes, heart disease related to a sedentary lifestyle, and the loss of independence. The worst advice an older person ever gets is, Take it easy. Easy makes you soft, and soft makes you dead. The Barbell Prescription maps an escape from the usual fate of older adults: a logical, programmed approach to the hard work necessary to win at the extreme sport of Aging Well. Unlike all other books on the subject of exercise for seniors, The Barbell Prescription challenges the motivated Athlete of Aging with a no-nonsense training approach to strength and health - and demonstrates that everybody can become significantly stronger using the most effective tools ever developed for the job.

Download or read book Mean Ol Mr Gravity written by Mark Rippetoe and published by . This book was released on 2009-10-31 with total page 364 pages. Available in PDF, EPUB and Kindle. Book excerpt: Mean Ol Mr. Gravity is a compilation of Q

Download or read book Muscle for Life written by Michael Matthews and published by Simon and Schuster. This book was released on 2022-01-11 with total page 480 pages. Available in PDF, EPUB and Kindle. Book excerpt: Imagine watching pounds of fat melt away without ever feeling like you’re on a diet. Imagine adding lean muscle to all the right places by doing just a few workouts per week that make you strong. And imagine realizing that your health and fitness goals—even the ones you’ve all but given up on—are finally within your reach. Muscle for Life will show you how. From the bestselling fitness author of Bigger Leaner Stronger and The Shredded Chef, Muscle for Life reveals a science-based blueprint for eating and exercising that anyone can follow at any age and fitness level. Based on time-proven principles produced by decades of hands-on experience and thousands of hours of scientific research, Muscle for Life will give you a plan for transforming your body faster than you ever thought possible, including: -Conquering the “mental game” of fitness. Learn to hack your habits, willpower, and mindset so your fitness regimen feels like it’s on autopilot. -Harnessing the science of “flexible dieting.” A whole new paradigm for eating that empowers you to forever break free of fad dieting, crash dieting, and yo-yo dieting. -Unlocking the power of strength training. The “secret” to optimizing your body composition, which is far more important for your health and image than your body weight. Whether you’re a beginner looking for a lifestyle change, a lifelong athlete looking to reach the next level, or somewhere in between, Muscle for Life will show you how to look, feel, and perform your best. And frankly, it may be the last fitness book you’ll ever need to read.

Download or read book Strong Curves written by Bret Contreras and published by Victory Belt Publishing. This book was released on 2013-04-02 with total page 782 pages. Available in PDF, EPUB and Kindle. Book excerpt: This is not your run-of-the-mill fitness book. Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility. Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence. Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and over 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe. Although the glutes are the largest and most powerful muscle group in the human body, they often go dormant due to lifestyle choices, leading to a flat, saggy bum. Strong Curves is the cure.

Download or read book 101 Strength Training Workouts and Strategies written by Muscle & Fitness and published by Triumph Books. This book was released on 2011-12 with total page 318 pages. Available in PDF, EPUB and Kindle. Book excerpt: From the editors of "Muscle & Fitness" magazine, which has been excelling in the area of physique transformation for over 70 years, this book is built on the foundation that the key to a strong, healthy body is an effective muscle and strength-training program. This health provides all the guidance needed to achieve workout goals and have a muscular body.

Download or read book The Vertical Diet written by Stan Efferding and published by Victory Belt Publishing. This book was released on 2021-08-10 with total page 404 pages. Available in PDF, EPUB and Kindle. Book excerpt: With so many diets and programs to choose from, finding the right nutritional path can be challenging. Many modern diets are rooted in misrepresented science, rely heavily on supplements, or are just simply not sustainable in the long term. World’s Strongest IFBB Pro Bodybuilder Stan Efferding and Dr. Damon McCune have partnered to bring you a program that sets the confusion aside and puts you on the path to weight loss, better performance, and overall better health, today. The Vertical Diet provides practical nutrition and lifestyle solutions that are simple, sensible, and sustainable. Stan and Damon provide a specific plan and comprehensive tools that will help you develop a greater understanding of which foods are nutrient-dense and digested easily and efficiently for maximal health benefits. With example menus and easy-to-follow recipes, The Vertical Diet takes all the guesswork out of what to eat and when. You will also learn how to build a daily checklist of healthy behaviors to follow to support your long-term success on the program. The Vertical Diet is complete with: A selective (not restrictive) dietary plan that’s rich in easy-to-digest carbs and proteins Recommendations for lifestyle changes that address everything from ways to boost metabolism to better sleep hygiene Personal testimonials from Vertical Diet clients; data from scientific sources; references to experts in the field, and actionable tools such as calorie calculators, shopping lists, and recipes to help explain these concepts Stan and Damon’s Compliance Is the Science method to help you establish the motivation and mindset for lifelong success What you learn in these pages will allow you to make informed decisions about your diet and will enable you to approach the dieting process from a total-body perspective. Whether you are a performance athlete, a weekend warrior, or simply looking to take a step toward better health, look no further than The Vertical Diet.

Download or read book LL Cool J s Platinum Workout written by LL COOL J and published by Rodale Books. This book was released on 2009-04-14 with total page 258 pages. Available in PDF, EPUB and Kindle. Book excerpt: While it may seem impossible to imagine, LL Cool J didn't always have a diesel body—he chiseled it the old-fashioned way, with hard work and discipline. Together with his longtime trainer, Dave "Scooter" Honig, LL developed a revolutionary workout system that not only burns away body fat for good but also built the amazing muscle and flawless physique you see in every one of his latest music videos. In LL Cool J's Platinum Workout, LL let you in on the secrets of his transformation with his uniquely creative, yet no-nonsense regimen—enlivened with humor and sheer force of personality—he will inspire you to enjoy working out as never before, while building a body you never thought possible. LL Cool J and Scooter Honig blend standard free-weight lifts, plyometrics, fighters' moves, calisthenics, endurance training, and much more to create what they call their "combination platter"—a highly effective, dynamic, and diversified total-body workout. Whether you are just starting a program or looking to get to the next level, you can choose from four levels of fitness, from Bronze to Platinum, including: - THE BRONZE BODY: A 4- week beginners' program that will take inches off your waist and boost your energy. - THE SILVER BODY: A 5-week program for intermediates that increases strength while also maintaining muscular and cardiovascular endurance. - THE GOLD BODY: An advanced 9-week program that turns the body into a muscle-building fat-burning machine—complete with six-pack abs and as much energy as LL Cool J. - THE PLATINUM BODY: A hard-core 3-week fat-torching program LL used to prepare for his "Control Myself" video—a new level in ripped-to-the-bone fitness and sex appeal. - PLUS, THE DIAMOND BODY: A special 4-week program for women who want to shape up fast for summer or a special event. Jam-packed with photos of LL demonstrating exercises and complete with meal plans and recipes that will fuel your workouts while promoting fat loss, LL Cool J's Platinum Workout will transform your body and the way you think about exercise—for life.

Download or read book Strength Training for Fat Loss written by Nick Tumminello and published by Human Kinetics. This book was released on 2023-09-28 with total page 314 pages. Available in PDF, EPUB and Kindle. Book excerpt: As a leader in the fitness industry, Nick Tumminello offers a plan for losing fat with ready-to-use programs that use the three Cs of metabolic strength training--circuits, combinations, and complexes--to accelerate your metabolism and maximize fat loss while maintaining and even adding muscle.

Download or read book Scrawny to Brawny written by Michael Mejia and published by Rodale Books. This book was released on 2005-03-24 with total page 258 pages. Available in PDF, EPUB and Kindle. Book excerpt: A state-of-the-art weight-lifting and nutritional blueprint for "skinny" guys who want to pack on muscle Let's face it, naturally skinny guys are at a distinct genetic disadvantage when it comes to building muscle mass. But with the proper advice, these "hardgainers" definitely can realize their fitness goals. In Scrawny to Brawny, the authors draw on their years of practical experience as private strength and nutrition coaches to provide hardgainers with: • A progressive, state-of-the-art program that optimizes results with shorter, less frequent workouts that maximize compound exercises • A unique, action-based perspective on nutrition that shows how to prepare quick muscle-building meals and snacks-and how to take advantage of several critical times in the day when muscle growth can be stimulated by food intake • Vital information on how to identify and fix any weak links in their physiques that may be precursors to injury Designed not only for frustrated adult hardgainers but also--with its strong anti-steroid message--a terrific book for the large teen market, Scrawny to Brawny fills a significant gap in the weight-lifting arsenal.

Download or read book Practical Programming for Strength Training written by Mark Rippetoe and published by . This book was released on 2014-01-14 with total page 256 pages. Available in PDF, EPUB and Kindle. Book excerpt: 3rd edition

Download or read book 7 Weeks to 100 Push Ups written by Steve Speirs and published by Ulysses Press. This book was released on 2009-06 with total page 146 pages. Available in PDF, EPUB and Kindle. Book excerpt: A guide to push-ups and a training program to reach 100 push-ups in seven weeks. Includes programs and variations.