Abstract

Part 1 of this book gives you the background needed to plan effectively. Chapter 1 gives you an understanding of human anatomy - what happens to the body during training and why. Chapter 2 goes into detail about program design and shows you how to calculate training volume intensity, rest intervals, number of exercises, and loading patterns. Here we introduce you to 1 rep max. Chapter 3 introduces you to short-term planning, and explains the principles and laws of bodybuilding and strength training. Here you will learn about "step-type" loading. Part 2 shows you how to use "Periodized Workouts" to build and sculpt the ultimate physique. Chapters 4-10 take you through all of the training phases: anatomical adaptation hyperthrophy, maximum strength, mixed, muscle definition, and transition. You will also find programs for entry-level, recreational, and advanced strength trainers and body builders. Yearly training programs are offered for those with special needs and interests, such as those who want to train for definition, not bulk and those who already have a strong training background. Special needs that are taken into consideration include family obligations and hectic holiday seasons that don't allow time for training. Part 3 gives you detailed information about exercise, nutrition, and health. Chapter 11 employs scientific methods (electromyography - EMG) to help you select the most effective exercise for maximum efficiency. Chapter 12 reviews the best information on nutrition and proposes a new approach, periodization of nutrition. Chapter 13 shows you techniques to use to avoid over-training and recover from fatigue and chapter 14 promotes drug-free training. Aus dem Vorwort