Serious strength training /
Bompa, Tudor O.
Di Pasquale, Mauro G.
Cornacchia, Lorenzo,1968-
Champaign, Ill. : Human Kinetics,
c2013.
Aids for developing muscle mass in both men and women.
Includes bibliographical references and index.
Aids for developing muscle mass in both men and women.
Science of strength training. Adapting to the training stimulus -- Understanding the periodization system -- Designing the perfect program -- Accelerating muscle recovery -- Maximizing nutrition for muscle growth. Nutrition and the metabolic diet -- Good and bad fats -- Implementing the metabolic diet plan -- Using nutritional supplements -- Maximum stimulation exercises. Choosing the best exercises -- Lower body exercises -- Upper body exercises -- Six phases of training. Anatomical adaptation (AA) -- Hypertrophy (H) -- Mixed training (M) -- Maximum strength (MxS) -- Muscle definition (MD) -- Transition (T) -- Appendix A: Understanding food labels -- Appendix B: Nutrition for maximizing the anabolic effects of exercise -- Appendix C: Maximum lift based on repetitions -- Appendix D: Maximum weight chart.
Weight training.
Bodybuilding.
Muscle strength.