Bodybuilding for Beginners: The Practical Guide to Muscle Gain, Fat Burning, and Sculpting a Chiseled Physique

index
Introduction to Bodybuilding..................................................................6
A Matter of Mindset: The Case of Arnold Schwarzenegger................11
Goal Definition and Focus on the Result ..........................................15
Utilizing Creative Imagination...........................................................17
Detachment from Distractions for Goal Achievement .....................19
Stepping Out of the Comfort Zone and Managing Failure................20
Planning Your Training .........................................................................22
How many workouts to perform during a week?.............................24
So, How Do You Maintain the Routine?............................................25
How to Avoid Injuries: Posture, Warm-Up, and Target Load............27
Determining the Target Weight ........................................................31
Muscle-Building Exercises....................................................................34
The three fundamental exercises .....................................................36
Bench Press...................................................................................36
Squat.............................................................................................40
Deadlift .........................................................................................43
Chest Exercises..................................................................................46
Incline Bench Press .......................................................................46
Chest Press....................................................................................48
Cable Crossovers...........................................................................50
Bicep Exercises..................................................................................52
Dumbbell Curl...............................................................................52
Barbell Curl ...................................................................................54
Leg Exercises .....................................................................................56
45° Leg Press.................................................................................564
Leg Curl .........................................................................................58
Leg Extension................................................................................59
Lunges with Dumbbells.................................................................61
Calf Raises on Smith Machine.......................................................62
Shoulder Exercises ............................................................................63
Dumbbell Shoulder Press..............................................................63
Lateral Raises ................................................................................65
Military Press ................................................................................67
Barbell Row...................................................................................69
Lat Pulldown Machine ..................................................................71
Low Pulley Row with Close Grip ...................................................73
Vertical Row ..................................................................................75
Rear Deltoid Flyes .........................................................................76
Shrugs ...........................................................................................77
T-bar Row......................................................................................78
French Press..................................................................................80
Push-Down....................................................................................82
Dips on Parallel Bars .....................................................................84
Beginner to Intermediate Workout Plans ..........................................86
Full- Body Workout Plan ...................................................................87
The Mono-Frequency Approach.......................................................90
Mono-frequency workout plan.....................................................94
3 days x week................................................................................94
Four-Day-Per-Week Mono Frequency Training.................................96
Progressing in Weight Load and Muscle Gain: Practical Techniques
for Beginners and Intermediates ......................................................101
Volume............................................................................................103
Intensity ..........................................................................................1045
Density............................................................................................106
Technique for Increasing Loads: The Pyramid Method .................107
Periodization in Bodybuilding ............................................................109
Managing Your Program .................................................................111
Advancing in Bodybuilding: Multi-frequency and advanced
techniques for muscle gain................................................................117
Advanced Techniques for Increasing Loads in Fundamental Exercises
121
Reverse Pyramid .........................................................................122
A step in Powerlifting..................................................................124
Advanced Techniques for Hypertrophy ..........................................125
Supersets for Antagonistic Muscles............................................125
Summarizing Your Training Program...................................................127
Portable Training Cards………………………………………………..……………129