开始塑身Beginning Bodybuilding

内容概要

John Little has worked alongside bodybuilding's greatest champions and innovators for more than thirty years. He has created three revolutionary training techniques--max contraction training, static contraction training, and power factor training (and authored many books on the subjects). More than 150,000 bodybuilders in sixty countries use his training techniques andread his regular column in Iron Man magazine.

书籍目录

Acknowledgments    ixIntroduction   xiPART 1 Beginning Your Bodybuilding Journey　1 Getting Started　2 The Next Stage    　3 Fewer Sets + More Reps = More Mass!　4 What About Steroids?PART　2　Adding More Muscle　5 Fast Mass The "Motionless" Workout　6 Introducing the Split Routine　7 Giant Sets　8 Training for Size and PowerPART 3　Specialization　and　Refinement　9 Setting Up Your Year-Round Training Schedule　10 Specialization: Shoulders　11 Specialization: Legs　12 Specialization: Arms　13 Specialization: Back　14 Specialization: Chest　15 An Incredible Abdominal RoutinePART 4　Keeping the Muscle Machine Primed　16 Dieting to Build Pure Muscle　17 Common Training Mistakes to Avoid　18 Questions and AnswersIndex

作者简介

Prepare to look, feel, and perform better than you ever have before! Why bodybuilding? Put simply, lifting weights--or resistance training--is one of the best ways to achieve total body health and fitness. Research has shown time and again that pumping iron provides a host of benefits: Bigger muscles, of course, but also greater strength, higher bone density, and improved cardiovascular capacity. Adding muscle also naturally ignites your body's internal fat-burners, increasing your metabolism while lowering your blood pressure and cholesterol. Oh yeah, and you'll look terrific. Here's all you need to start building serious muscle, including crucial information on: Complete workouts and techniques to maximize results Specific tips on achieving more defined abs, arms, legs, chest, and back, How bodybuilding is different and better than other training methods Basic anatomy and physiology "Gym jargon" via a special decoder How long and often you should work out--and how much recovery time your body needs

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