Beyond-Brawn-2nd-Edition

Contents
Introduction • 8
How this book will help you • 10
SECTION 1: Establishing a secure foundation
1. Setting the scene for building muscle and might • 21
2. General philosophy for outstanding development • 47
3. All-time #1 practical priorities • 63
4. Expectations—how much muscle and might you can expect • 75
5. How to plan your growth • 99
6. Where to train, and the equipment you need • 117
SECTION 2: How to train
7. How to set up your training cycles for big returns • 139
8. How to achieve your fastest gains • 167
9. Hard work—the biggest test of training character • 171
10. Exercise selection and technique • 189
11. How to perform your reps • 223
12. How to design your own training programs • 233
13. How to personalize your training programs 255
14. How to avoid the plague of overtraining • 283
15. How to milk your training cycles dry of gains • 297
16. Twenty-three extras for maximizing training productivity • 305
Summary of how to ensure a successful training cycle • 332
What if you are an extreme hard gainer? • 333
SECTION 3: Special issues
17. A real-life training cycle for you to learn from • 337
18. How a training nightmare was silenced • 355
19. How to nevel let your age hold back your training • 391
20. Your how-to of practical bodybuilding nutrition • 401
21. Additional important training information • 443
22. Beyond the exterior • 459
23. How to get a grip on your life, and put all that you have learned
from this book into action, now! • 465
Postscript: Did you deliver? • 476
About the author • 479
Resources • 481
Index • 483
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