The Body Sculpting Bible for Men, Third Edition: The Way to Physical Perfection

736 Pages·2011·17.84 MB·English

by  James Villepigue

Here’s what readers are saying about
The Body Sculpting Bible for Men
I’m in week three of your advanced program. What a great program! At
46 years old, I’ve led a healthy lifestyle for many years and have been
working out for 25-plus years … The first two weeks on your programs,
I’ve seen distinct changes in my body. More muscle definition and
greater muscle size.
—David D.
I just wanted to send a big thank you for your fantastic book. I have
been on this program for just a few weeks now, and I’ve already seen big
differences! Thank you so much for putting out such a COMPLETE and
thorough book. I do not know of any other one source that puts together
so much great and necessary detail.
Keep up the great work. You’ve already made a big difference in my
life. I also recently bought the Power Block dumbbells on your
recommendation, and I love them, too!
—Rob V. (Lake Forest, Calif.)
I started your program six weeks ago, and I am in the best shape of my
life. I used the 14-day Body Sculpting Workout #2 and it has given me
incredible results! You guys have done a great job of informing and
motivating the reader for a great routine. Again, this book was a
revelation to me in many ways. I feel like this book cuts straight to the
point in a fresh, straightforward way.
—Michael F.
This is one of the most informative fitness books I have ever laid my
eyes on. I have used this book to change my entire workout. The
photographs are amazing. Detail, detail, detail. This is a must BUY …
—Richard B.
I have been following this book for two months and I have never felt
better. I have learned a lot and turned my wife on to the womens
edition, and she follows it and loves it. Thanks!
—A reader from Ft. Myers, Fla.
This book addressed exactly what I was looking for. All the exercises are
thoroughly detailed and they explain the mistakes that you should avoid
while performing them. The majority of the exercises described in the
book are done with free weights, so machines are not required. Almost
all of the workouts can be done at home with a basic dumbbell set. I
found the book’s coverage of nutrition and fat burning extremely
helpful. Workout charts and sample diets are also included, so you know
exactly how to start. The book also covers all levels of body sculpting. I
have already begun to see my body take shape and am very satisfied
with this book.
—A reader from Connecticut
Great book! Easy to read, covers the entire subject … workouts,
nutrition, supplements, etc. I’ve been doing it for six weeks and have
seen great results. The concept of the 14-day workout makes sense and
allows for a schedule that can last a lifetime. I highly recommend this
book!
—A reader from Bordentown, N.J.
I’ve been a personal trainer in New York City for the last eight years and
have read countless books on the subject of fitness.
For the last two months I have implemented The Body Sculpting Bible
techniques into my personal training programs and have seen truly
impressive results with all of my clients.
No other book has provided me with such effective and useful tools
that have helped me help my clients achieve great progress in such a
short amount of time.
Because of this book, my personal training business has absolutely
increased. If you’re looking for a straightforward, realistic, and effective
fitness book for men, this is a must read!
—A reader from New York City
These guys did an excellent job. The book is easy to understand, and rich
in information and routines that anyone can follow. I’ve already read
many books, but none of them compares to The Body Sculpting Bible.… If
you were looking for a great fitness book, you’ve found it. Most
importantly, this 14-day program WORKS!
—Norberto F. (Sao Paulo, Brazil)
I wanted to start a weight-training program to finally get the body I
wanted. I tend to try and research what I need to do before starting
anything and this book was amazing. The mind to body connection helps
with focusing on what muscles need to be exercised and keeping proper
form in the movements. The nutrition information is excellent for the
beginner. With all the supplements out there it gives a wonderful easy to
understand guide to what you should take to help get the body you’re
looking for. The programs are easy to follow and detailed. The thing I
like most about the book though is that it doesn’t offer a quick fix—it
gives you the foundation to start building a strong muscular body. So if
you are looking to start a new workout routine and to pack on muscle
and take off the fat, I highly recommend this book.
—Lenny (Glendale, Ariz.)

The Body Sculpting Bible For Men, Third Edition
Text Copyright © 2011 James Villepigue & Hugo Rivera
All rights reserved. No part of this book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording, or by any information storage and
retrieval system, without permission in writing from the publisher.
Hatherleigh Press is committed to preserving and protecting the natural resources of the Earth.
Environmentally responsible and sustainable practices are embraced within the company’s
mission statement.
Library of Congress Cataloging-in-Publication Data
Villepigue, James C.
Body sculpting bible for men / James Villepigue, Hugo Rivera. – 3rd ed.
p. cm. — (Body sculpting bible)
eISBN: 978-1-57826437-7
1. Bodybuilding. I. Rivera, Hugo A., 1974-II. Title.
GV546.5.V54 2011
613.7′13—dc23
2011043138
Disclaimer:
Before beginning any exercise program, consult your physician. The author and the publisher
disclaim any liability, personal or professional, resulting from the application or misapplication
of any of the information in this publication.
Cover Design by Deborah Miller and Heather Daugherty
Interior Design by Deborah Miller, Allison Furrer, Jasmine Cordoza, and Nick Macagnone
v3.1
Dedications
This book is dedicated to my beautiful wife Lina who always loves and
supports me unconditionally throughout any project, to my son Chad
who is my pride and joy, to my parents and grandparents for always
believing in me and who always ensured that I would get the best
education possible as I was growing up, to my brother Raul whose
computer knowledge made it possible for me to go online, to my in-laws
who are always there to help me and provide me with support in times
of need, and finally to God for giving me the talent to put this work
together.
Hugo A. Rivera
I would like to begin by dedicating this landmark Revised Edition to the
most important people in my life. To my, as always, remarkable mom,
Nancy: I am so blessed by God to be your son and I thank you for all of
your limitless love and support. You are an inspiration to so many
mothers!
To my incredibly successful sister, Deborah: I am so proud of your
strong will and your drive to succeed. You have become such a
remarkable businesswoman and I am so psyched to see how far you can
take it!
To my beloved dad, Jim, my best pal and navigator: I love you and
miss you so much. Thank you for instilling in me your boundless love,
deep emotions, and adventurous spirit. I honor you absolutely every
moment of my life.
To God, again and as always, thank you, thank you, thank you!
To the newest edition of my family: my very beautiful, incredibly
sweet, and extraordinarily talented wife, Heather Villepigue, I love you,
my baby, and I am so blessed to have you by my side. Thank you!
James Villepigue
Special Thanks
from James Villepigue
I would like to thank my partner and dear friend Hugo Rivera: We have
come such a long way together bro; here’s to many more years of
wonderful success and friendship!
To my great friend Andrew Flach: Life has thrown us some curve balls
but we continue to hit them out of the park. You are truly one of my
greatest friends and mentors.
To my consigliore, Kevin Moran, thank you for your great talent, your
warm nature and your awesome friendship.
As always, thank you to the greatest photographer in all of health and
fitness, Peter Field Peck. You’re the greatest!
A huge thanks to Alyssa, Andrea, and Debbie. You are all so talented
and always manage to bring our work to its highest level.
To my amazing family, my grandparents, Charles and Gloria Hopf:
You are two of my biggest fans. I am so honored to be your grandson!
To my aunt Joyce, uncle Tony, and my cousin Joey: All I can say is
thank you! I love you all much more than you could ever know!
To my aunt Kathy, I am so lucky to have such a beautiful godmother
like you. I love you.
To my newest business partner, Edward Abel: You have been a great
friend! Here’s to the future of TKO Business Coaching, Inc.
A huge thank you to the PowerHouse Gym in Syosset, New York. You
made this Revised Edition possible!
Additionally, I would like to thank all of my wonderful friends and all
of the amazingly dedicated readers of our Body Sculpting Bible books.
Recently I have met many of you while on the road speaking and I feel
so lucky to have met you. I wish everyone continued success and look
forward to meeting you all and helping you make your fitness, business,
and life dreams a reality! All my love!
Foreword to the Original Edition
If you decided you wanted to build a house the first thing you would do
after acquiring the land would be to hire an architect to make the
blueprints for your future dream home. I also imagine that you would do
your homework to find someone you really trust to design the biggest
purchase of your lifetime. That process can be quite confusing and a bit
frustrating because of the different styles and many options available in
a market where there are so many qualified parties.
Once you have made your decision, you are “off to the races” as they
say. The first thing you will receive from your architect (next to a
whopping bill!) will be your own set of blueprints for your dream home.
From there on in it is simply a matter of following those blueprints
exactly, step by step, until the process is done. As hard as it is along the
way. the end result will hopefully be one of joy and excitement as you
enter your new home for the first time.
Let’s imagine for a moment that you begin to doubt the process half
way through the building process. You panic and get additional
blueprints from the architect that was second on your list or your spouse
says, “I told you this guy was better”. The last thing you would do would
be to abandon the original plan and start with the new ones. You would
have a complete mess. Everything would fall apart and you would have
wasted precious time and money along the way.
That is a simple analogy of what most people do when attempting to
get in the best shape of their lives. I have competed for years and helped
many others do the same. I have learned over the years that there are
many good ways to get in shape. I would run if I heard someone touting
that their system is “the best” or “the only way.” We know in this
industry that many people claim to be experts in the attempt to collect
on innocent people looking for the so coveted “magic bullet.” Guess
what my friends? There is no such thing as a “magic bullet.”
I am going to give you the bottom line; it takes work to get in shape. It