Built to the Hilt · Creating a Muscularly Strong and Superbly Conditioned Body That Will Last a Lifetime by Bryant, Josh -- Read -- Imperial Library of Trantor

Index

Contents CHAPTER 1: Bodybuilding Methods and Traditions

Split System Training Superset Giant Sets Rest-Pause Method Drop Sets Staggered Sets Traditional Pyramiding Reverse Pyramiding Pre-Exhaustion Training Post-Exhaustion Training German Volume Training

How Does German Volume Training Work? Practical Examples of German Volume Training

20-Rep Breathing Squats Forced Reps Negatives (Eccentric Training) Partial Reps DC Training Peak Contraction Training Weider System/Principles Heavy Duty Training Peripheral Heart Action Training Circuit Training Time Under Tension (TUT) Training Tempo Training Powerbuilding Compensatory Acceleration Training (CAT) Cheating Exercises Periodization Training A Few Last Words Sources

CHAPTER 2: Hypertrophy and Adaptations to Strength Training

It’s All About the Muscle Muscle Structure and Function

Mircrostructure Reciprocal Innervation Sliding Filament Theory Muscle Fiber Pennation Arrangement Muscle Fiber Types

Connective Tissue

Tendons Ligaments Cartilage

Nervous System: The Mind and Body Link Theory of Neuromuscular Activity

The “All or None” Theory The Size Principle of Fiber Recruitment The Stretch Reflex Neural Adaptations Hypertrophy Hyperplasia Satellite Cells

A Few Last Words Sources

CHAPTER 3: Back to the Basics

Get Big: Train Big Lifts Limit Strength The Squat

Bodybuilding Squat Variations Squats and Overall Development Squatting Myths Dispelled Final Thoughts on Squatting

The Overhead Press Chin-ups The Bench Press

Bench Press Variations for the Bodybuilder Final Thoughts on the Bench Press

The Deadlift

Partial Deadlifts Final Thoughts on the Deadlift

Bar Dips Hormonal Response to Heavy Core Lifts A Few Last Words Sources

CHAPTER 4: Periodization

Introduction A Brief History of Periodization Types of Periodization

Reverse Linear Periodization Undulating Periodization Flexible Nonlinear Periodization Block Periodization

ABC Bodybuilding Periodization Model The Need for Periodization Review of the Seven Granddaddy Laws

The Law of Individual Differences The Laws of Overcompensation and Overload The SAID Principle and the Law of Specificity The GAS Principle and the Law of Use/Disuse

Fitness Fatigue Model Avoiding Overtraining and Overreaching Creating a Periodized Program

Age- and Experience-Related Factors Macrocycles, Mesocycles, and Microcycles Intensity Variables

Sequence of Training Foundational Training

Ed Coan’s 300-Pound Bench Press Routine Ken Lain’s Bench Press Routine Josh Bryant’s 8-Week Routine for Deadlifts Brad Gillingham’s Deadlift Routine for Intermediate Lifters Josh Bryant’s 8-Week Squat Routine Josh Bryant’s 13-Week Squat Routine

Important Notes for Year-Round Training A Few Last Words Sources

CHAPTER 5: Bringing Up Symmetry and Attacking Weaknesses

Muscle Shaping Stressing Different Muscle Parts Isolation Exercises Improving Symmetry and Lagging Body Parts Increased Frequency Working Origin and Insertion Prioritization Breaking Out of Your Comfort Zone BOSU Ball and Stability Ball Training A Few Last Words Sources

CHAPTER 6: Bands and Chains Break into Bodybuilding

Bands for Powerlifting Using Bands and Chains

Setting Up Bands Setting Up Reverse Bands Setting Up Chains

Some Key Points About Bands and Chains Bands and Chains Improve Strength Curve Bands and Chains for More than Core Movements Stretch Movements Contracted Exercises

Dumbbell Band Resisted Flyes Chain Flyes

A Few Last Words Sources

CHAPTER 7: Aerobic Training

Interval Conditioning

Barbell Complexes Zen and the Art of Variable Manipulation Strongman Training Kettlebell Interval Training Jumping Rope

A Few Last Words Sources

CHAPTER 8: Injuries in Bodybuilding

Exercise Load Progression Repetition Progression Volume Progression Density Progression Exercise Progression Injuries

Bone Injuries Joint Injuries Skeletal Muscle Injuries

Areas of Concern

Lower Back Knees Elbows Shoulders Scapulothoracic Joint Acromioclavicular Joint

Injury Prevention A Few Last Words About the Author

CHAPTER 9: Bodybuilding Sports Psychology

Bodybuilding Difficulty Conditioning Your Mind for Success

Associating Sacrifice with Success 12 Motivational Strategies for Workout and Bodybuilding Success

Mental Conditioning Program

The Incentive Factor The Emotional State of the Bodybuilder Concentration

The Perils of Overlooking Mental Preparation The Mental Imagery Program A Few Last Words Sources

CHAPTER 10: Nutrition

Hydration What to Eat Nutritional Guidelines

Carbohydrates Fiber Quality Protein Sources Fats

Nutritional Guidelines for Maximizing Your Physique and Performance

Always Eat at Least Five Meals a Day Caloric Distribution Guidelines For Bulking Fat Loss Guidelines Zigzag Caloric Approach Supplementation

A Few Last Words Sources

CHAPTER 11: Recovery

Understanding the Principle of Individual Differences Stressors Caloric Intake

Intra-Workout Nutrients Post-Workout Nutrients What About the Rest of the Day?

Performance-Enhancing Drugs (PEDs) Deloads for Bodybuilding Active Recovery Weider System Recovery: The Planning Factor

Principles for Planning Your Training Cycle: Principles to Help You Arrange Your Workout: Principles to Help You Perform Each Exercise:

Bodybuilding Deload Take-Home Points Nutrition and Caloric Intake

Legal Supplements Illegal Supplements

Sleeping

The Importance of Nutrient Timing and Sleep Tips to Optimize Sleep

Further Expediting Recovery

Chiropractic Care Massage Foam Rolling Contrast Baths Epsom Salt Baths Electromyostimulation (EMS) Cryotherapy (Ice Massage) Cryokinetics for Low Back and Leg Recuperation

A Few Last Words

Sources

CHAPTER 12: Stretching

Bilateral Range of Motion (ROM) Deficits Inflexibility and Injury Potential Specificity and Flexibility

How Much Flexibility Is Enough? The Effect of Body Temperature on Flexibility Duration Breathing and Relaxation

Stretching as a Means of Preventing Delayed Onset of Muscle Soreness (DOMS) Periodization of Stretching

Static Stretching Dynamic Stretching

A Few Last Words Sources

CHAPTER 13: Testing and Evaluation

Assessments for Bodybuilders The Benefits of Testing Testing Problems and Concerns

Validity Reliability Objectivity

Safety Body Composition Testing Testing for Limit Strength Measurements A Few Last Words

Source

CHAPTER 14: Top Ten Exercises

Exercise Selection

Mechanical Tension Metabolic Stress

Selecting the Right Exercises

Mechanical Work Performed Limiting Factors

Top Ten Exercises for Legs

Squats (Front and Back) Lunges Angled Leg Press Barbell Hip Thrusts Single Leg Cable Kickbacks Glute Ham Raises Deadlift Hyper Romanian Deadlifts Leg Curls Leg Extensions

Top Ten Exercises for Chest

Bench Press Decline Bench Press Weighted Dips Dumbbell Incline Press Floor Press Bench Press with Weight Releasers Dumbbell Flyes Chain Flyes Smith Machine Negative Overload Bench Press Dumbbell Pullovers

Top Ten Exercises for Arms

JM Press Dicks Press Close-Grip Bench Press One-Arm Dumbbell Triceps Extension The Tri-Tri Set Cheat Curls Incline Dumbbell Curls Reverse Fat Bar Curls One Arm Eccentric Barbell Curls Zottman Curls

Top Ten Exercises for Back

Deadlift Bent-Over Row Pull-up/Chin-up Variations Chest Supported T-Bar Row Eccentric Overload T-Bar Prison Rows Straight-Arm Pull-down Rack Pulls One-Armed Dumbbell Rows Lat Pull-downs on Your Knees Seated Cable Rows

Top Ten Exercises for Shoulders

Dumbbell Military Presses Arnold Presses Upright Rows Barbell Shrugs Half-Half Full Dumbbell Presses Cable Lateral Raises Face Pulls Bent-Over Lateral Raises Band Pull Aparts Handstand Push-ups

Exercises for Abs, Calves, and Neck A Few Last Words Sources

CHAPTER 15: Bodybuilding Routines

No-Frills, 3-Day-a-Week, Full-Body Routine Rest Pause Training

Chest: Biggest Hood in the ’Hood, Plateau-Busting Chest Program Legs: Take Off the Training “Wheels” Leg Program Back: Big Ol’ Back Plateau-Busting Program Arms: Fill Your Prison Denim Arms Routine Shoulders: Boulders for Shoulders Plateau-Busting Routine

Staggered Set Routine Forced Reps: Chest Plateau-Buster Routine Eccentric Emphasis Training

Get Negative Chest and Triceps Routine Legs Back Shoulders and Biceps Four-Week Arm Specialization Routine Arm Routine Advanced Chest Routine #1 Advanced Chest Routine #2 “V Is for Victory” V Taper Routine Lukenback, Texas, Two-Day-a-Week Back Specialization Routine Big Ol’ Bat Wings, One-Day-a-Week Back Routine

Time Under Tension Routines

Chest, Legs, Shoulders, Arms, and Back Minimal-Time, Maximum-Hypertrophy Three-Day-a-Week Routine

Size and Strength Hybrid Program Powerbuilding/Strongman Hybrid Routine Push/Pull Routine Programed Overreaching = Supercompensation A Few Last Words

Train Your Mind for Success About the Author

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