Beyond Brawn

Contents......Page 7
Introduction......Page 10
How this book will help you......Page 12
Tables & lists......Page 0
1. Setting the scene for building muscle and might......Page 23
2. General philosophy for outstanding development......Page 49
3. All-time #1 practical-priorities......Page 65
4. Expectations—how much muscle and might you can expect to make real......Page 77
5. How to plan your growth......Page 101
6. Where to train, and the equipment you need......Page 119
7. How to set up your training cycles for big returns......Page 141
How to achieve your fastest gains—the requirements......Page 169
9. Hard work—the biggest test of training character......Page 173
10. Exercise selection and technique......Page 191
11. How to perform your reps......Page 225
12. How to design your own training programs......Page 235
13. How to personalize your training programs......Page 257
14. How to avoid the plague of overtraining......Page 285
15. How to milk your training cycles dry of gains......Page 299
16. Twenty-three extras for maximizing your training productivity......Page 307
Summary of how to ensure a successful training cycle......Page 334
What if you are an extreme hard gainer?......Page 335
17. A real-life training cycle for you to learn from......Page 339
18. How a training nightmare was silenced......Page 357
19. How to never let your age hold back your training......Page 393
20. Your how-to of practical bodybuilding nutrition......Page 403
21. Additional important training information......Page 445
22. Beyond the exterior......Page 461
23. How to get a grip on your life, and put all that you have learned from this book into action, now!......Page 467
Postscript: Did you deliver?......Page 478
About the author......Page 481
Resources......Page 483
Index......Page 485
Framework 1......Page 236
Framework 2......Page 238
Framework 3......Page 240
Framework 4......Page 241
a. Rib cage work......Page 243
Framework 5......Page 244
Framework 6......Page 247
But where are the photographs?......Page 3
Box VI: Note on the Trap Bar and shrug bar......Page 18
Box XI: The pivotal truth......Page 19
Box 4: The biggest champions......Page 45
Box 13: Consistent vs. sporadic 100% dedication......Page 75
Box 22: How to be a better spotter......Page 117
Box 35: Note of great importance (legs)......Page 207
Box 46: How to train hard but with discipline......Page 255
Box 64: Examples of how to fine-tune a program......Page 332
Box 69: More on rep speed......Page 355
Box 80: How to avoid catabolism......Page 442
Box 83: Perspective......Page 465
How to order copies of this book......Page 504
Anatomy chart: Front......Page 46
Anatomy chart: Back......Page 47
The Trap Bar......Page 66
Long Bars......Page 125
Little Gems......Page 153
Power rack design......Page 171
The Jacknobber and Backnobber tools......Page 365
The Tru-Squat machine......Page 372
The Back Revolution equipment......Page 375
John McCallum's formula......Page 80
Willoughby's "optimum ideal standard"......Page 83
Classification for hard-gaining men aged 25–35......Page 89
Pairings of 20-kilogram plates......Page 91
Lower-body exercises......Page 97
Major compound exercises......Page 197
Accessory exercises......Page 199
Symptoms of overtraining......Page 286
Symptoms requiring a physician's attention......Page 322
How to avoid injuries......Page 387
Trigger point therapy resources......Page 389