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ELITEPHYSIQUEThe New Science of Bui
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This book is dedicated to all the g
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PART III MUSCLE PROGRAMMING8 Muscle
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Chapter 7 Upper Body TrainingInvert
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ACKNOWLEDGMENTSI would like to than
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If you work hard enough and consist
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PART IPLAN FORMUSCLE
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Assess to Impress3know if your righ
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Assess to Impress5Tricking Your Bal
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Assess to Impress7MobilityThe goal
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Assess to Impress9Spine and Hip Ext
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Assess to Impress11DorsiflexionAnkl
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Assess to Impress13Cardiorespirator
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Assess to Impress15abFIGURE 1.11 En
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Assess to Impress17therapist and pe
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Assess to Impress19More Maximal Str
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Assess to Impress212 or 3 Repetitio
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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
- Page 60 and 61: Muscle Rules47because it takes two
- Page 62 and 63: Muscle Rules49How to Improve Your S
- Page 64 and 65: Muscle Rules51they need to recover
- Page 66 and 67: Muscle Rules53Since that time there
- Page 68 and 69: Muscle Rules55can be effective for
- Page 70 and 71: CHAPTER 4Building Muscle VersusBurn
- Page 72 and 73: Building Muscle Versus Burning Fat5
- Page 74 and 75: Building Muscle Versus Burning Fat6
- Page 76 and 77: CHAPTER 5Lower Body TrainingWhen it
- Page 78 and 79: Lower Body Training65Importantly, t
- Page 80 and 81: Lower Body Training67movement, such
- Page 82 and 83: Barbell Back SquatAs mentioned earl
- Page 84 and 85: Front SquatIt is common to see high
- Page 86 and 87: Jump SquatThe jump squat can be an
- Page 90 and 91: SPLIT SQUAT VARIATIONSAlthough the
- Page 92 and 93: Bulgarian Split SquatThe Bulgarian
- Page 94 and 95: LUNGE VARIATIONSThe lunge seems lik
- Page 96 and 97: Deficit Reverse LungeThe deficit re
- Page 98 and 99: Step-Through LungeThe step-through
- Page 100 and 101: STEP-UP VARIATIONSThe step-up is am
- Page 102 and 103: Lateral Step-UpThe lateral step-up
- Page 104 and 105: DeadliftThe barbell deadlift is ano
- Page 106 and 107: Sumo DeadliftThe sumo deadlift uses
- Page 108 and 109: Romanian Deadlift (RDL)The Romanian
- Page 110 and 111: One-Leg Romanian DeadliftThe one-le
- Page 112 and 113: Kettlebell SwingThe kettlebell swin
- Page 114 and 115: Hip ThrustThe hip thrust, populariz
- Page 116 and 117: Slider Leg CurlThe leg curl is a co
- Page 118 and 119: Standing Fire HydrantThe glutes per
- Page 120 and 121: One-Leg Calf RaisePerforming a one-
- Page 122 and 123: Elevated One-Leg Calf RaiseOnce you
- Page 124 and 125: CHAPTER 6Core TrainingBodybuilders,
- Page 126 and 127: Core Training113other muscles, whic
- Page 128 and 129: Hardstyle PlankThe hardstyle plank
- Page 130 and 131: Swiss Ball RolloutThe Swiss ball ro
- Page 132 and 133: SIDE PLANK VARIATIONSThe side plank
- Page 134 and 135: Stacked Side PlankIn this version o
- Page 136 and 137: 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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FB2 PROGRAM: WEEKS 1-4FB2 WORKOUT A
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FB2 PROGRAM: WEEKS 9-12FB2 WORKOUT
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FB3 PROGRAM: WEEKS 1-4FB3 WORKOUT A
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FB3 PROGRAM: WEEKS 9-12FB3 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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Nutrition for Muscle Growth or Fat
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Nutrition for Muscle Growth or Fat
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Nutrition for Muscle Growth or Fat
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Nutrition for Muscle Growth or Fat
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Nutrition for Muscle Growth or Fat
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Nutrition for Muscle Growth or Fat
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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,