Elite Physique The New Science of Building a Better Body

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ACKNOWLEDGMENTSI would like to thank the following people:John BerardiMark ChengJustin DeanJoe DeFrancoJay and Jen FerruggiaDavid GarfinkleChris HitchkoArash MaghsoodiStuart McGillStuart McMillanMichael MejiaJason ParkPeter ParkChris PowersWolfgang PuckJohn RusinDon SaladinoBrad SchoenfeldTodd SchroederLou SchulerSusan SigwardPavel TsatsoulineCharlie WeingroffFabio Zoninix
INTRODUCTIONFor most of my life, I’ve been trying to figure out the mysteries of the human body.Specifically, I’ve studied how to make it as big, strong, lean, fast, and athletic aspossible without using drugs or inflicting the kind of damage that would leaveme in pain for the rest of my life.You could say it was ambitious. It also seemed odd to friends and even somecolleagues. What was left to learn? Was there any way to improve the humanphysique—any exercises, training systems, or diets—that hadn’t already beendiscovered by weightlifters, bodybuilders, and athletes over the past hundredyears?They had a point. Every great physique, from Sandow to Schwarzenegger, wasbuilt by manipulating the same basic variables:• Volume• Intensity (load)• Exercise selection• Frequency• RecoveryStill, as I saw it, there was something left to learn, something we couldn’t pickup from following the routines of elite athletes who sometimes trained for threeor four hours a day: How could my clients and readers achieve the best possibleresults in three or four hours a week? That led me to decades of experimentation—firstin my own workouts, then with my clients, and then with thousandsof readers in articles and books.Here’s what I’ll share in the following chapters:• The many ways to build muscle, including some even the most knowledgeableand experienced lifters haven’t yet seen or tried• How to use those systems effectively with whatever equipment you haveavailable• How to achieve the results you want in less time than you thought possibleBut before we get into the details—and there are a lot of details—I want to takea moment to explain why they matter, and why it’s worth your time to focus onthem.Going Beyond Newbie GainsEveryone who picks up a barbell or dumbbell quickly learns the importance oftwo variables: volume and intensity. Do more sets and reps (volume) with heavierweights (intensity or load), and more often than not, you’ll see better results thanif you do less work with lighter weights.x
Page 2 and 3: ELITEPHYSIQUEThe New Science of Bui
Page 4 and 5: This book is dedicated to all the g
Page 6 and 7: PART III MUSCLE PROGRAMMING8 Muscle
Page 8 and 9: Chapter 7 Upper Body TrainingInvert
Page 12 and 13: If you work hard enough and consist
Page 14 and 15: PART IPLAN FORMUSCLE
Page 16 and 17: Assess to Impress3know if your righ
Page 18 and 19: Assess to Impress5Tricking Your Bal
Page 20 and 21: Assess to Impress7MobilityThe goal
Page 22 and 23: Assess to Impress9Spine and Hip Ext
Page 24 and 25: Assess to Impress11DorsiflexionAnkl
Page 26 and 27: Assess to Impress13Cardiorespirator
Page 28 and 29: Assess to Impress15abFIGURE 1.11 En
Page 30 and 31: Assess to Impress17therapist and pe
Page 32 and 33: Assess to Impress19More Maximal Str
Page 34 and 35: Assess to Impress212 or 3 Repetitio
Page 36 and 37: Assess to Impress23Romanian Deadlif
Page 38 and 39: Assess to Impress25the trunk during
Page 40 and 41: Assess to Impress27Athlete BAthlete
Page 42 and 43: Assess to Impress29Again, the biome
Page 44 and 45: Assess to Impress31• A camera, wh
Page 46 and 47: CHAPTER 2Man With a PlanIn this cha
Page 48 and 49: Man With a Plan35have a negative ef
Page 50 and 51: Man With a Plan37How quickly your a
Page 52 and 53: CHAPTER 3Muscle RulesOver the last
Page 54 and 55: Muscle Rules41Muscle fibers are arr
Page 56 and 57: Muscle Rules43There will often be c
Page 58 and 59: Muscle Rules45softball game in your
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Muscle Rules47because it takes two
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Muscle Rules49How to Improve Your S
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Muscle Rules51they need to recover
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Muscle Rules53Since that time there
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Muscle Rules55can be effective for
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CHAPTER 4Building Muscle VersusBurn
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Building Muscle Versus Burning Fat5
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Building Muscle Versus Burning Fat6
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CHAPTER 5Lower Body TrainingWhen it
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Lower Body Training65Importantly, t
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Lower Body Training67movement, such
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Barbell Back SquatAs mentioned earl
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Front SquatIt is common to see high
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Jump SquatThe jump squat can be an
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One-Leg SquatYou will see many vers
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SPLIT SQUAT VARIATIONSAlthough the
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Bulgarian Split SquatThe Bulgarian
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LUNGE VARIATIONSThe lunge seems lik
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Deficit Reverse LungeThe deficit re
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Step-Through LungeThe step-through
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STEP-UP VARIATIONSThe step-up is am
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Lateral Step-UpThe lateral step-up
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DeadliftThe barbell deadlift is ano
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Sumo DeadliftThe sumo deadlift uses
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Romanian Deadlift (RDL)The Romanian
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One-Leg Romanian DeadliftThe one-le
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Kettlebell SwingThe kettlebell swin
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Hip ThrustThe hip thrust, populariz
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Slider Leg CurlThe leg curl is a co
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Standing Fire HydrantThe glutes per
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One-Leg Calf RaisePerforming a one-
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Elevated One-Leg Calf RaiseOnce you
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CHAPTER 6Core TrainingBodybuilders,
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Core Training113other muscles, whic
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Hardstyle PlankThe hardstyle plank
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Swiss Ball RolloutThe Swiss ball ro
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SIDE PLANK VARIATIONSThe side plank
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Stacked Side PlankIn this version o
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ANTI-ROTATION VARIATIONSIn order to
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Pallof PressThe Pallof press, named
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Tall-Kneeling Pallof PressThe tall-
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One-Arm PlankThe one-arm plank is a
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Lying Leg RaiseThe lying leg raise
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Hanging Leg RaiseThe hanging leg ra
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Loaded CarryAs covered back in chap
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Turkish Get-UpThe Turkish get-up (T
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CHAPTER 7Upper Body TrainingHere’
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Upper Body ExercisesIn this section
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Feet-Elevated Inverted RowThis vers
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Yates RowThis version of a row was
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One-Arm Cable RowThe one-arm cable
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One-Arm Band Face PullThis version
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VERTICAL PULL VARIATIONSThe pull-up
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Overhand-Grip Pull-DownThe overhand
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Hammer-Grip Pull-DownPerforming a p
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Rings L-Sit Pull-UpThis challenging
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Straight One-Arm Lat Pull-DownThis
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Push-UpA push-up has been a mainsta
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Dead-Stop Push-UpA standard push-up
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Hand Walk Push-UpA standard push-up
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Swiss Ball Push-UpPerforming a push
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Narrow-Grip Bench PressThe narrow-g
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One-Arm Cable or Band Chest PressTh
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DipThe dip is often thought of as a
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Rings Dip to L-SitThis challenging
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Overhead PressThis version of the o
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One-Arm Overhead Push PressThis ver
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Ahrens PressThis variation of an ov
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Inverted Narrow Push-UpThis version
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Rings or Straps Inverted Push-UpThi
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Biceps Iso-HoldGuys love to show of
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Biceps Hammer CurlThe biceps hammer
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One-Arm Band Biceps CurlFor eons, p
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Overhead Triceps ExtensionThe overh
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One-Arm Band Triceps Press-DownIt i
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Lateral RaiseThe deltoid muscle wra
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One-Arm Band ShrugA standing shrug
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PART IIIMUSCLEPROGRAMMING
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Muscle-Building Programs203You can,
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Muscle-Building Programs205Rest per
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Muscle-Building Programs207The Many
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Muscle-Building Programs209groups a
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Muscle-Building Programs211months w
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Muscle-Building Programs213Designin
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Muscle-Building Programs215true for
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MB1 PROGRAM: WEEKS 1-4MB1 WORKOUT B
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MB1 PROGRAM: WEEKS 9-12MB1 WORKOUT
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MB2 PROGRAM: WEEKS 1-4MB2 WORKOUT B
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MB2 PROGRAM: WEEKS 5-8MB2 WORKOUT C
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MB3 PROGRAM: WEEKS 1-4Muscle Builde
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MB3 PROGRAM: WEEKS 5-8MB3 WORKOUT A
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MB3 PROGRAM: WEEKS 9-12MB3 WORKOUT
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Fat-Burning Programs231• Don’t
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Fat-Burning Programs233and other ex
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Fat-Burning Programs235week you cou
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FB1 PROGRAM: WEEKS 1-4FB1 WORKOUT A
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FB1 PROGRAM: WEEKS 9-12FB1 WORKOUT
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CHAPTER 10Body Part-SpecificProgram
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Body Part-Specific Programs251That
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Body Part-Specific Programs253Most
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Body Part-Specific Programs255Calve
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Body Part-Specific Programs257Latis
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Body Part-Specific Programs259Bicep
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PART IVMUSCLEMAINTENANCE
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Nutrition for Muscle Growth or Fat
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Page 280 and 281:
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Strong and Lean for Life277who are
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Strong and Lean for Life279Frequenc
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Strong and Lean for Life281• Barb
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REFERENCESChapter 1Agrawal Y, Carey
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References285Killgore WD. Effects o
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References287Fry AC, Kraemer WJ. Re
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References289Jäger R, Kerksick CM,
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ABOUT THE AUTHORChad Waterbury, PT,
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Elite Physique The New Science of Building a Better Body

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