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As bodybuilders and physique enthusiasts, we strive to create a symmetrical,proportional physique.

bodybuilding training manual 


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As bodybuilders and physique enthusiasts, we strive to create a symmetrical,proportional physique. During the quest of building such a physique, it is common to have muscles that are lagging in development compared to the rest of the body. In order to bring these lagging muscles’ development up to match the rest of the body’s development, they must receive focused, intense training.bodybuilding training manual book download This book will lay out training routines specifically created to bring up lagging muscle development. In the quest for a ripped, striated and balanced physique, this book is what you have been waiting for to receive expert tips on training and supplementation strategies to obtain the perfect physique

bodybuilding training manual pdf

I recommend doing Triphase Training while consuming a hypercaloric a.k.a. bulking diet. Once you have completed the Triphase Training program, you can either start back over at Phase 1 or move on into the muscle group specialized routines to bring up lagging muscle groups. These routines are not meant to all be done at once, rather you should pick one or two of the muscle groups to focus on while adjusting or leaving the workouts for the other muscle groups the same to allow for adequate recovery of the muscles you are focusing on increasing in size. That is not to say that one cannot increase the size of all the muscles groups at the same time, but these routines are specifically designed to bring up lagging muscle groups. Also, prioritizing too many muscle groups may lead to fatigue and overtraining. With that said, on to hypertrophy


Stand with feet hip-width apart, holding a dumbbell in each hand at your sides and palms facing in. Shift your weight to your left foot, knee slightly bent, and lift your right foot a couple of inches off the ground. With a flat back, hinge at the hips as you lower your torso toward the ground.bodybuilding training manual book download Reach the dumbbells toward your feet as your right leg extends straight behind you

Maintaining your balance, row the dumbbells up to your chest, elbows wide. Lower the dumbbells and engage your booty and core as you come up

to standing position. Do 15 reps on each side

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Begin by holding a dumbbell in each hand at chest height while standing with feet slightly wider than hip-width apart and toes turned out. Keeping

your spine long and chest upright, lower straight down until your thighs are as parallel to the ground as possible. Pulse upward two inches, then downward two inches before driving through your heels to come back to standing. Do 15 reps

Stand with feet hip-width apart and a dumbbell in each hand. Drop down into a plank position by planting the dumbbells on the ground, palms facing each other, then hopping your legs out behind you. With your core engaged and hips square to the ground, row the right dumbbell up to chest height,

keeping your elbow tucked closely to your torso. Bring the right dumbbell back to the ground, then repeat on the left side. Hop both legs back toward your hands and come to standing. Repeat for 15 reps

Start in a side plank position with your right forearm planted firmly on the ground and your left hand holding a dumbbell on the ground in front of you.For extra stability, you can stagger your legs by placing your top foot in front of the bottom. Engaging your core and keeping the dumbbell as close to your body as possible, raise your left arm straight overhead. With control, lower the dumbbell back down and twist directly under your torso. Return back to starting position. Do 15 reps on each side

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The plantaris is a small muscle, with a muscle belly only 2-4 inches long, but has a very bodybuilding training manual book download long tendon. It originates at the lateral epicondyle of the femur, just above the origin of the lateral head of the gastrocnemius. The long tendon of the plantaris passes between the gastrocnemius and soleus and inserts into the calcaneus, anteromedial to the calcaneal tendon.The plantaris has two functions: assist in knee flexion and ankle plantarflexion.Because of the size and structure of this muscle, these actions are weak. In animals,especially the cat, the plantaris is much larger and inserts onto the bottom of the foot.This setup allows for animals to be able to run faster and jump higher than humans

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Begin laying on your back with legs bent, feet flat on the ground and a dumbbell in each hand, resting on your hips. Engaging your glutes and core

lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Slowly lower back down. Do 15 reps.If you're in need of more booty-kicking workouts, join the Studio Tone It Up app and gain access to a variety of sculpting routines that will maximize your fitness results. These workouts require little to no equipment and can be done any time, anywhere


Increased muscle mass is associated with a higher resting metabolism. This means it takes more calories to maintain the additional muscle mass. Thus

bodybuilders can eat more calories without gaining fat. Improvement in lean body mass is also associated with a higher quality of life as you age

therefore, adding elements of bodybuilder training to a regular workout can have positive benefits for almost anyone.Bodybuilding is highly strenuous, and lifting heavy weights is associated with large increases in blood pressure. This means if you are hypertensive, have

high blood pressure, or have a heart condition, you should consult your doctor to ensure bodybuilding is safe for you. If you have any othercondition, it is advisable to consult your doctor because of the protein turnover created from bodybuilding

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Creatine is an amino acid naturally present in your body and also found in animal proteins, including meat and fish. In your muscle, creatine is used as a source of energy during short high-intensity exercises such as lifting weights or sprinting. Supplementation with creatine seems to enhance energy, strength and athletic performance.Athletes and weightlifters may take protein supplements to help meet their

increased needs, which may range from 1.2 grams to 1.7 grams of protein per kilogram bodybuilding training manual book download of body weight, which is 82 grams to 116 grams for a 150-

pound person. Protein supplementation may enhance muscle growth and recovery, as well as aid in reducing muscle soreness

Timing Your Supplementation To get the most benefit when supplementing with creatine and protein, take it within 30 minutes of finishing your exercise. The post-workout meal is important for muscle recovery and growth and should include protein,carbohydrate and fat. A study published in 2013 in the Journal of the International Society of Sports Nutrition also found that supplementing with creatine after a workout was more beneficial than taking it before a workout

Create a shake using creatine and protein powder to drink after your workout. Be sure to include a good source of carbohydrate in your shake

which not only helps replenish energy stores in your muscle, but also improves creatine absorption. Consider blending your powders with nonfat

milk, a banana and peanut butter. Or make a shake using almond milk,raspberries and flaxseed, plus your supplements. If you take creatine in pill form, take it with your protein shake.Things to Consider Creatine  bodybuilding training manual book download supplementation increases fluid retention in your muscles, so drink

plenty of water when supplementing your diet to prevent dehydration. Fluid retention from bodybuilding training manual book download creatine supplementation can also cause weight gain

According to Medline Plus, creatine supplementation can lead to negative side effects including nausea, muscle cramps, diarrhea or stomach pain

Creatine can make symptoms of some medical conditions worse, including bipolar and kidney disorders. People with Parkinson's disease might have

worsening symptoms if creatine is combined with caffeine. Combining creatine and caffeine might also decrease benefits that creatine alone has

on athletic performance.Even though your protein needs may be higher as an athlete, taking more protein than your body needs is not going to improve muscle strength or ability more than just meeting your needs. Too much protein can have negative effects. According to Human Kinetics, people with renal disease, on fluid restriction or have low calcium intake should not exceed more than 4 grams of protein per kilogram of body weight per day


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