Table Of Content

aa IBS o oeonloMo 8 oe: Paving Fetouasy 100% Second Pinuing Cetabe: 1995 Toor Pawns “hae 997 Fours Preicn- Ney 1998 FE Pricteg -dainsry 1999 Soah Peacag ApeT 1999 Seconts Brieng Flay 2000 ign Weictieg May 2141 Nines Pricting May 2002 orth Pertieg Jorn 2003, Fle Pit’ Mach 2008 Folin Fetving Vetsunry 2085 Unuenesth Wricieg Oessher 2005 ested in Ew Cried Sates by 2212 Kaa Hghcay MD ‘Keanay, ME O87 Tends 724 Introduction When Lsterted tring wath weights when [sues ony 14 or ears oki, Lashed every big guy | knew in tke gar che seine auestion, “What are you doing to get so massive?” Lach one olleted! a wry differant answer. Sine Ield mz Thad to Hit heavy > get hig. Ollers sid Io use high reps ame to realy bure the imsscle tor growth and develogunent If asked ton massive sys received nzer'y ten uniane answers, Right here and then. realized that there is no science and slanlardization ti bodybuiding 2aci galing big, Mow cul Chere be? All thas gaat phusiques were using indivikial ancl unique techniques | louver, Tas able to ulilze and :etain scme tecrniques that thought ‘were good and omit some that [thought were had. At thar point Inv any: fe thee gpowl lechiniques were these thal singly mou sense nie, the bad ideas diel nor ve, so T gnntied theen lrose my progam, ‘The same is lene wii: del and ruuition, Everyone told me iiflereai. Talk aloud being coniusec! OF sours, you sar guess whall | did. 1 usec hie dietary’ lectus of ripped ard ‘ear. guy 1 met. Too bad though, in retrospect ins dietary progran: was as detemental fer growing 3s it was beneficial for staying Hear. From 18 10 17. stomps teined sig bard as | al eacny cy unl Legos les Tred to contin, Mos! sess rs fasted 2 hours. IF was realy tired on one particular day, 1 would simply skip twaincng eleagetier and recun the sext day to traia even harder AL13, Tolse met a frend named Bob Grushan, Mis rinking ard Inaining ides were zevaluconary In “ne. He laugh! nie the regt basics that [sull we today. Ie brougit me le tae ym and was my first trainer, Ve showed me new te cool and ta eat for seinirg muscle and losing iat, and most important he taushe me two invaluable lessons. They are; uhe wWhaner of & contest 38 nisvely the mas! dedicalet! and Imes! eainer, and the winner 3 nist be anual and nosiinually moni: bis naiving and aulyten While | akeays Inokee usough bezhybuildiug mogorines lor gre! oliolos for inspizalnn. Frere read 3 Insia atcle by any champion bodjbuilder. 1 rehained fram deing so because F was thac eiost of the acticles v2 ghost wriiten ard therefore, mas ot the Iuizing roulmes wee ineceralé. Easy on. 1 knew how inzangible bedyouilciny coule be, Ill give you at exaimpla, At 17, J thauakt (vaived ac haré as anyone, Aker al iy workouts Liste feo 3 16.5 pm. sovnetimes exser going bles te 6 pn. If] were a chaeapion bodbuilder and 6 vaith 3 magazine, [would relay and exon brag 6 the writer how: iswredihly ongh rd demanding my workouts ara, Lwoild abo touch on a fey teaniquues er | ee Wel, when 1 visled ob Gruskix In New York, he trsined “ne for less thar. 40 minutos and ] was sore beyord belief. We used heavier weights than no:mal, ely emsbasizad che negative, and so canegeulrakal really herd wth Ihe polive, He showed ar Is lo eaplede with the weights in ary his, not simply to push In comparison, ay old workcuns were a breeze, Ta prt is this its Affe te aricfate voles paper sat comprises 4 yood works Mogrvines axe nol good ul cplaring thy lraivirg thal snakes a charmpion bodybuilder Roxgbuulding is ret un exsed science, Marg 00d bodybuilders ace equal'y successful using very difterent ‘ralring techniques. The magazines cover all the ditlerer: twening snathces of several bedyhutlders which van Teme the reader moe untied. Experiencing buclgluibling ln the g's the best aay tt Tears. Thal fe why [ura and Chave our bexlubackling rar where people cen cone und slay sexe 'n Watae and lear. che hand: ‘way, by datrg it not reeding abont it However, this bok will hovefully bolls go te understand nore alan texybul cing. = you vor tnd more enusele tm gut ever thought sossible, have conmplled everything 1 have leaned and picked up over 232 years and put c together ir this easy te vanderstane marual lores Special Thanks | to tustraton | Ente Slate | uke cr0eated the draminga | ca this book. THE TRAINING ‘The goal of any bodybuilder is ca qsin as muuch muscle as possibic. Hewever. cu must understand that balding muscle ts 2 wl process [i a beginner started trairing with & Pro boelyburkler, re woukl aot anake super gairs, The body is lise 2 new basalt glows I must be broken in slowly, ark! tat “kes tine. Trying te aerelenate the antire cuuscle buikilng process val not work. A beginner ‘nas to statt basic and slow and go fram. there V The beginner should grasp Iwe important Klass Proper form fg a must. Cored! frm alles you to dace nx! malin the miiotty of ahe stress finn the weights on Ube naclicuar muscle you are tying te bud. & beginner should take as long as eatives lo portect his form on each exercise Many tines & hegcner devsnil guile grasp the correct form af an exercise When he progresses and ads more welgh, ke fea sudden falls apare ane stress is taken off targeted muscle group, When stress is diverted ftom che muscle qrciup, injuries Seqin to erop up tand the largeted muscle falls to grow, Many times in tas azo, 1 2 guys using realy heavy weights bul they de not gel gral reals ever tuaigh they are talon 2s 10 Failure in the correct rep range. They ty av add marscle even with heacy weights because, dite to peor form, the stress is not completely piscod con the targeted muscle, Insta, bel Ryn places rnush of the tess on jlnts and caer andsling eausche grea. The second important idea is weight training aust be progressive. You must constantly change and alier the suess placed! on the wusele, The be ing wiere weight <r siting 40 dit 9c. Vis realy siete and bac ian, yet snany people taining lo aéd enusela never emphasize this yivple even though [ believe it to be the most important and fundamental principe in bodybuikkog. Abwavs sttive to adld cae mie rep to a sel or adel more weight, Here is an example, I] can use 378 7 pounds on the berich press willy proper font for 8 reps, Lariat perfores 9 reps will thal sone: well thy folowing wotkott, 8 Tmaserse mene weigh, 38¢ sounds for an equal number of reps. 18) Cen ic Lea only do 6 or 7 reps with che ackltionel weight, | have successfully usiiaed the progression principle, Y The tind irrosrl ile is hal mausele grows best tn the 6 to 12 repetition range. Less than 6 reps will ineveace strength sith lesser Increase in cusele size, This is shy mam svong powerlihers do not have super big muscles like bogyauilders, Powers rain for sinenglh, pl sw, using a rep ramge of 1 6 res, Performing rive chan 12 reps will build rvisele eralurance. This eneans, the muscles aencine better at IMoing! dhe rep range. [lawesey, there ‘s ne appre Ir either size of srerath trom loing 20 reps, si iste ibis vay. Lean bench peas 400 poms for 6 reps, bus ey friend's 16 year vé son can perform 100 push ups. Although be can net leven! hench press 225 pounds once, he Tas @ high dgree of muscle endurance shi “lack invsc © endurance secause | rain foe strani anu size it the © 2 T2 rep rorige: New kas Say, He anno apt berch press ina, dul he cast perfinm cwiee Ie amcail of push ips that Lean, Distinct rep anges yield unique physiological changes. In general. a rep rarge ol § for loss vall cause iaceases m slreng:h witht smal increases in reusele size, A vange of 3» 12 seps al case an narease in both, stength and se, with size being che prevailing ecaptation. And more than 12 reps wil eprove muscle endurance wth bile Iinprewemerrs ir ruse si anit nes wal ngrover ers in ste seca erat reuila endure Tr ons Which Is 11? 6 Reps Or 12 Reps? Tre range is 6 00 12 ces, As long as your tens on each set fall ediseers 6 and 12, you sho. 2 sbrnulaciny romscke gravel HF you ean perform snore kan 12 eps or 9 sel, thee welgh your are using is too fight, so you wall have ta icerease tne weight, On he other hand, if you pick a weight snd fal. ta complete 6 reps, ight is loo Heavy requiieg Ihe cearoval af some weight so you con achieve at least 6 rans. Plex 9 uangll where you can ‘pertorm at least 6 reps but not mere than 12. Strive to continually push harde: so cba: you add more weigh. fn he Bilure, aad mscle mass well cone. Viany of che esl Fodstasibler it the world are the strangest perple on earth Dorian Yates can do ros with 450 pounds on beet over rowing for the hack. Kevin Lemane can bench press $90 sounds for tans co develop his chest, Michael Fancols can squat 700 pounds for reps lor super bck ags, asd yes, His ne ‘oincidence that the pioneer of real female sedvbuilding, Bray Frames, just happens 16 ty the slronges! women an earch. Stress and Growth ‘Suess he weight used) is the stimulus for muscle growth. It ss wha: cers muscle growth ince play. Any beginner <9 bodybuilding will Iysicaly see very quick progiess usinay vert Tigh! weighs herotise even ighl weights are a stress ho a utr rrained body. Qnee the bode becomes use tu the slress, i adapts, and muscle growth grinds co a ha. In order to re Introduce trat stress, a sight heavior weight omist be used to tet as a suncessful stinulas, Baginmers ofizry make th stake of addiog mone reN5 9° mnera Rereises wihou: rst atempting to increose Ure sveigsl ‘on the exercises they are already doing. flding more exercises consy zaps energy and recovery levels so adding mare weight as a anears of increasing Ihe siress on lhke ivighia. exercise bocsenes *