Breakthrough, shock-training strategies to help beef up pecs, calves, thighs, and abs. Get advice on how to build arms, shoulders, legs, and chest faster than ever before; controlling metabolism and ridding excess fat; and the superiority of machines and free weights. More than 200 action photos of the greats pumping and posing.
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2 of 2 people found the following review helpful:
4.0 out of 5 stars
Invaluable expertise, simple and practical presentation,
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This review is from: Basic Routines For Massive Muscles: Beef-It Training Secrets (Paperback)
The combination of eloquence and personal expertise makes this book unique in the fact that its author presented raw insight into the practice of bodybuilding without any attempt to insert unnecessary jargon or borrowing irrelevant data from others, as follows,Chapter 1, "Motivation and setting goals", uses nine inspiring photos to address issues such as getting strong, leanness, proportion, ultra-fitness, body types, and level of expertise. Chapter 2, "Somatotyping. Do you need it?", addresses the difficulty of assessing the mix of end-, meso-, and ectomorphy in various body types. It presents seven cases of bodybuilders and attempts to discern a formula of 3-digits to describe that mix. Chapter 3, "The training log. The silent reminder", discusses the importance of documenting nutrition, exercise related issues, injuries, and body measurements. Chapter 4, "Machines or weight. Which are better?", is an eloquent and balanced discussion on the pros and cons of machines and free weights. It displays the importance of balancing the many factors that interplay in making the choice between the two. Chapter 5, "Reps under scrutiny: challenging muscle fiber contraction", discusses many issues related to reps, such as straight-set reps, cheat reps, forced reps, strict reps, rest-pause reps, superset reps, giant reps, and pre-exhaust reps. It does that in concise and balanced manner. Chapter 6, "Injuries: How to avoid them", is a casual discussion of injuries pertaining to bodybuilding. It deals with the importance of warm-up, sequence of exercises, importance of form, importance of stretch, working environment, and common mistakes bodybuilders do. Here, the author displays his own experience with very convincing reasoning. He also shows the troubles with bodybuilding as a sport that deals with limited and imposed number of movements that requires constant awareness before attempting to tackle new movements. Chapter 7, "Cycle training: Pushing to a peak", discusses the concept of periodization and progressive buildup of load in order to peak muscular size and strength through gradual increase of exercise numbers, sets, and amount of weight over time, until contest. Chapter 8, "Power thinking. Mental programming for success", discusses the role of setting goals, visualization, inspiration, and concentration in motivating your mind to work out wisely and aggressively. Chapter 9, "Super structuring your routine", deals with intensity of exercising, progression of load, rep and set relationship, style and speed of exercising, frequency of workout, attitude of workout, and the most important virtue of successful bodybuilders of viewing barbells as tools for gaining muscles not as weights to be heaved up. Chapter 10, "Recuperation. Mending the muscle", deals with overtraining, relaxation, stress, sleep, and the importance of sun exposure and fresh air. Chapter 11, "Body fat percentage", discusses diet, diuretics, thyroxin and vitamin usage in burning and redistributing fat, and aerobic exercising. Unlike other books on the subject, the author clearly recognizes the need for aerobic to build fat-burning enzymatic machinery that complements the muscle-building machinery of weight training. Chapter 12, "Metabolism training", discusses the effect of exercise, aging, and nutrition on reaching the anabolic state. Chapter 13, "Ultimate nutrition. Muscle building and the food factor", presents very concise, doable, and reasonable meals of 2303 to 2657 Calories in merely two pages, without hassles or jargon. Chapter 14, "Derailing the sticking point", deals with rest, lay offs, and holding back that are real life issues in long term training. Chapter 15, "The muscle sleep. Snoozing for size", offers good insight into the need for extra rest in order to peak muscle build-up. Chapters 16 thru 23, present major and effective exercises for the shoulders, chest, abdominals, back, quads, calves, and arms. The display of exercises in these chapters makes this book one of the best in bodybuilding. The exercises are fewer than six for each region and are the very fundamental of any weight training. They are presented with sketches and black and white photographs. The rest of the book deals with tanning and supplements. The few reasons that made me give it four stars are: 1) The author overlooked the seriousness of massive bodyweight, muscles or not, on health and sounds to praise adding massive muscles without commenting on the future of those artificially pumped up muscles. 2) The author omitted any discussion on the frightening facial expressions of many bodybuilders that repulse many people from the sport. Many weightlifters develop awesome strength without looking mean or withdrawn from society. 3) The author omitted the need for functionality and detailed sequence of exercising that prevent grotesque deformation of joints for life, due to massively developed muscles that are not tested for flexible performance in real life.
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