Men's body sculpting

259 Pages·2011·7.838 MB·English

by  Nick Evans

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Second Edition
Nick Evans, MD, FRCS
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Evans, Nick, 1964-
Men’s body sculpting / Nick Evans. -- 2nd ed.
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-0-7360-8321-8 (softcover)
ISBN-10: 0-7360-8321-9 (softcover)
1. Bodybuilding. I. Title.
GV546.5.E83 2010
613.7'13--dc22
2010027748
ISBN-10: 0-7360-8321-9 (print)
ISBN-13: 978-0-7360-8321-8 (print)
Copyright © 2011, 2004 by Nick Evans
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechan-
ical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information
storage and retrieval system, is forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented.
It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other
professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the
services of a competent professional person should be sought.
Notice: Permission to reproduce the material on pages 230–232 is granted to instructors and agencies who have purchased Men’s
Body Sculpting, Second Edition. The reproduction of other parts of this book is expressly forbidden by the above copyright notice.
Persons or agencies who have not purchased Men’s Body Sculpting, Second Edition may not reproduce any material.
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E4811
Second Edition
Contents
Exercise Finder vi
Preface ix
Acknowledgments xi
Part I Body-Sculpting SciEncE 1
. . . . . . . . . . . . .
chapter 1 Rules to Lift By 3
chapter 2 Feeding the Machine 13
chapter 3 Meet the Muscles 27
chapter 4 Program Prescription 37
Part II MaxiMizing MuSclE MaSS 43
. . . . . . . . . . .
chapter 5 Mass Construction 45
chapter 6 Gaining an Anabolic Advantage 53
chapter 7 Mass Generator Program 61
Part III cutting Body Fat 81
. . . . . . . . . . . . . . . . . .
chapter 8 Lean Muscle Training 83
chapter 9 Gaining a Lean Advantage 91
chapter 10 Body Fat Blitz Program 99
iv
Contents  v
Part IV chiSEling thE ultiMatE Body 121
. . . . . . . .
chapter 11 Climbing the Ladder of Intensity 123
chapter 12 Anabolic Overdrive 133
chapter 13 Supplement Stack 143
chapter 14 Hybrid Hard Body Program 151
Part V MuSclE MaintEnancE 189
. . . . . . . . . . . . . .
chapter 15 Advanced Sculpting Solutions and Training Tips 191
chapter 16 Sculpting Safely 201
chapter 17 Survival Strategies for the Peak Physique 215
Appendix A Training, Progress, and Nutrition Charts 229
Appendix B Food Nutrition Facts 233
Bibliography 234
Index 237
About the Author 243
iv
Exercise Finder
Exercise Equipment used Chapter Page
Chest
Dumbbell chest fly 2 dumbbells 7 67
Incline bench press Barbell 7 68
Cable crossover Cable crossover machine 10 105
Incline dumbbell press 2 dumbbells; incline bench 10 106
Machine chest fly Chest fly machine 14 157
Machine incline press Smith machine 14 158
Decline bench press 2 dumbbells; decline bench 14 159
Shoulders
Dumbbell lateral raise 2 dumbbells 7 69
Barbell shoulder press Barbell 7 70
Seated dumbbell lateral raise 2 dumbbells; exercise bench 10 107
Dumbbell shoulder press 2 dumbbells; exercise bench 10 108
Machine upright row Deltoid raise machine 14 181
Rear deltoid fly Deltoid fly machine 14 182
Front deltoid raise Dumbbell 14 183
Back
Chin-up Overhead bar 7 77
Barbell row Barbell 7 78
Wide-grip pull-down Cable pull-down machine 10 109
Seated cable row Seated row machine 10 110
Reverse-grip pull-down Cable pull-down machine 14 164
Dumbbell row Dumbbell; exercise bench 14 165
Lumbar extension Extension bench 14 166
Biceps
Barbell curl Barbell 7 79
Dumbbell curl 2 dumbbells 10 111
Preacher curl Dumbbell; preacher bench 14 167
Concentration curl Dumbbell; exercise bench 14 168
triceps
Close-grip bench press Barbell 7 71
Triceps push-down Cable machine 10 112
Triceps dip Parallel bars 14 160
One-arm triceps push-down High pulley machine 14 161
vi
Exercise Finder  vii
Exercise Equipment used Chapter Page
Quadriceps
Leg extension Leg extension machine 7, 14 73,171
Barbell squat Barbell; squat rack 7 74
Unilateral leg extension Leg extension machine 10 115
Machine squat Smith machine 10 116
Leg press Leg press machine 14 172
Machine squat Squat machine 14 173
Hamstrings
Leg curl Leg curl machine 7 75
Unilateral leg curl Upright leg curl machine 10 117
Leg curl Leg curl machine 14 174
Straight-leg deadlift Barbell 14 175
Calves
Standing calf raise Standing calf raise machine 7 76
Donkey calf raise Calf block; exercise bench 10 118
Seated calf raise Seated calf machine 14 176
Straight-leg calf raise Leg press machine 14 177
abs
Decline sit-up Decline bench 7 72
Incline leg raise Abdominal bench 7 80
Twisting sit-up Decline bench 10 113
Vertical leg raise Vertical leg raise apparatus 10 114
Floor crunch Floor mat (optional) 10 119
Dumbbell pullover Dumbbell; exercise bench 10 120
Rope crunch High pulley machine 14 162
Cable side crunch High pulley cable machine 14 163
Machine crunch Abdominal crunch machine 14 185
Bench leg raise Exercise bench 14 186
Forearms
Barbell wrist curl Barbell; exercise bench 14 169
Reverse wrist curl Barbell; exercise bench 14 170
rotator cuff
External rotation Cable pulley machine 14 178
Internal rotation Cable pulley machine 14 179
Cable lateral raise Cable pulley machine 14 180
trapezius
Shrug 2 dumbbells 14 184
vi
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viii
ix