开始塑身Beginning Bodybuilding
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作者： John R. Little著
出 版 社： Oversea Publishing House
出版时间： 2007-12-1字数：版次： 1页数： 192印刷时间： 2007/12/01开本： 16开印次： 1纸张： 铜版纸I S B N ： 9780071495769包装： 平装编辑推荐
作者介绍：John Little
John Little has worked alongside bodybuilding's greatest champions and innovators for more than thirty years. He has created three revolutionary training techniques--max contraction training, static contraction training, and power factor training (and authored many books on the subjects). More than 150,000 bodybuilders in sixty countries use his training techniques and read his regular column in Iron Man magazine.
内容简介
Why bodybuilding? Put simply, lifting weights--or resistance training--is one of the best ways to achieve total body health and fitness. Research has shown time and again that pumping iron provides a host of benefits: Bigger muscles, of course, but also greater strength, higher bone density, and deeper cardiovascular capacity. Adding muscle also naturally ignites your body's internal fat-burners, increasing your metabolism while lowering your blood pressure and cholesterol. Oh yeah, and you'll look terrific.
Here's all you need to start building serious muscle, including crucial information on:
Complete workouts and techniques to maximize results
Specific tips on achieving more defined abs, arms, legs, chest, and back,
How bodybuilding is different and better than other training methods
Basic anatomy and physiology
“Gym jargon” via a special decoder
How long and often you should work out--and how much recovery time your body needs
目录
Acknowledgments ix
Introduction xi
PART 1 Beginning Your Bodybuilding Journey
1 Getting Started
2 The Next Stage
3 Fewer Sets + More Reps = More Mass!
4 What About Steroids?
PART2Adding More Muscle
5 Fast Mass The "Motionless" Workout
6 Introducing the Split Routine
7 Giant Sets
8 Training for Size and Power
PART 3SpecializationandRefinement
9 Setting Up Your Year-Round Training Schedule
10 Specialization: Shoulders
11 Specialization: Legs
12 Specialization: Arms
13 Specialization: Back
14 Specialization: Chest
15 An Incredible Abdominal Routine
PART 4Keeping the Muscle Machine Primed
16 Dieting to Build Pure Muscle
17 Common Training Mistakes to Avoid
18 Questions and Answers
Index