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This book is ideal for gaining mass. It also provides weight loss and weight gain. If you want to get bigger, stronger, or just want to improve your body, this book is for you. The keys to gain access to your goals. This book has been written in a formal manner and the main part of this book will consist of the following cycles, micro, meso and macro cycles.
"synopsis" may belong to another edition of this title.
Derek Anthony has been lifting since 1986. He started our old school using plastic weights. For the most part it was only a couple of months a year for three years. He didn't get serious until summer of 89. From there he started lifting 5 days a week consistently, while building up his exercise equipment. Most of his training even to this day has been at home. He currently resides in southeastern Massachusetts.
He weighed less than 120 lbs when he first started and now averages 170 lbs with about five per cent body fat. He has learned form some of the best, and continues to learn much on his own. Derek Anthony is certified by the International Fitness Professional Associates. He has been training clients on and off for many years. Most of his teaching comes from his personal research. His other hobbies include producing and recording music, and fixing computers. He is an A+ computer technician, so if your computer needs to get in better shape as well try giving him a call. (Currently known as the cable guy).Excerpt. © Reprinted by permission. All rights reserved.:
Go light one workout week an heavy the rest.
Eat every three hours and make protein a priority.
Change your routine every six weeks.
Change some of the exercises every 2 weeks.
Get in some protein as soon as you finish your workout.
Slowly bring up the intensity level.
Don't over train! Every body part should only be trained about every 5-7 days. You would only train twice a week if you are training at a low intensity level (taking it easy).
Train with a reliable partner.
Get plenty of sleep.
Warm up and stretch.
IF YOU GET SICK (First consult with a physician)
If you don't have a serious illness, then keep the workout light until you are better. You may want to shorten your sets. For example; 4 sets-1 = 3set-1. You may even want to work out every other day. You must continue to eat right. Take 500 mg of Vitamin C (2-4 times a day and on your days off). Also, if you can, sleep more. Drink lot of water! This is very important. You should be drinking lots of water anyway. If you are male this may be a good time to try some androstene, it may help. Basically, take it easy.
CLASHING BODY PARTS (interfering with other muscle groups)
Be careful how you set up your session type (muscle groups). Remember, your muscles need time to heal. When you workout your chest, don't do triceps the next day, or even shoulders. When you're doing the chest, it uses both of these muscles. The same would go for your back and biceps. Do your best to keep body parts from clashing because this is another way to over train.
I have a template of segments already set up for you. I would use these and change them every six weeks. Some will be set up for certain muscles, for people who want improvement on a specific muscle (this is the first rained body part). If you are not concerned about a particular body part, stick to the ones that I recommend the most.
Working on your chest uses triceps and shoulders. Shoulders use triceps and triceps sometimes uses your shoulders. It is pretty tricky to set these up so you won't clash but it can be done.
If you do train the body parts that go together for some reason, use set cutting. I recommend training them away from each other for better concentration. This will help you get more attention to the muscles.
People that usually train these parts together will do this to save time. If you have no life, I mean if you're busy, so be it. Again, if that's the case, use set cutting so you don't over train the muscles.
For example, chest and triceps, the both use triceps and shoulders. Instead o 12 sets of chest and 9 sets of triceps, try 10 sets of chest and 6 sets of triceps. Say 4 3 3 for chest and 3 3 for triceps, or for a variety of movements, otherwise, stick to 3 and 3.
"I DON'T HAVE MUCH TIME"
DOUBLES (this is another technique for saving time)
Another way to speed up your workout is to do doubles. Normally you would only do those to save time. I try to do chest away from triceps since they both involve the same muscles. The same goes for back and biceps, and any other muscles that are related to each other. However, if you want to save time it would go like this: you would do a set of triceps (maybe some pushdowns). I suggest only doing 10 sets of chest and 6-8 sets of triceps. This is so you don't over train the shoulders/triceps. This is called set cutting. You would take the next day off, and then the following day, you would probably do back and biceps (10 sets, 6-8 sets). Again, use set cutting. You will use set cutting any time a muscle is involved twice in a workout.
Keep in mind that you would be going from set to set without resting to get the time saving benefit. Again, take the next day off and then on the following day you would probably do shoulders and traps (perhaps legs also). Get the idea?
FREE WEIGHTS VERSES MACHINES
Free weights are the choice of champions. They are the best for building mass and strength. However, if you are a beginner, I would recommend using machines for the first 6 weeks.
It can be very dangerous for someone to life free weighs without experience. It take some time getting use to it.
Unlike machines, free weights have almost no restrictions.
These are great for the beginner. Advanced users should use them frequently. The Leg Slide is just one of the many good machines. The down side is you movements are usually restricted.
"About this title" may belong to another edition of this title.
Book Description Trafford, 2003. Paperback. Condition: New. Seller Inventory # DADAX1553957733
Book Description Trafford on Demand Pub, 2003. Condition: New. book. Seller Inventory # M1553957733