Building Muscle for Beginners · The Complete Blueprint to Building Muscle with Weight Lifting by Thompson, Baz -- Read -- Imperial Library of Trantor

Index

Introduction

Benefits of Lean and Healthy Muscle Building

Muscles Help Regulate Blood Sugar Levels Muscles Help Control Body Fat Muscles Give You More Functional Strength Muscles Reduce the Risk of Cancer and Cardiovascular Disease Muscles Strengthen Bones, Ligaments, and Joints Muscle-Building Improves Your Emotional and Mental Health Muscles Lengthen Your Lifespan

Chapter 1: An Introduction to Building Muscle

How do Muscles Grow? The Science of Hypertrophy Approaches to Hypertrophy

The Role of Calories in Building Muscle Clean Bulk vs Dirty Bulk

Should You Do Cardio While Building Muscle?

Addressing Your Body Type Catering to Your Goals Bottom Line

The Importance of Sleep and Recovery

Chapter 2: Understanding Your Body Type

The Three Main Body Types

Ectomorph Endomorph Mesomorph

Final Thoughts

Chapter 3: Nutrition

The Role of Nutrition in Building Muscle The Value of Protein

Figuring Out the Three Macronutrients

Of Calories and Metabolism

Figuring Out Your Base Metabolic Rate Caloric Surplus or Deficit?

Structuring Your Diet Plan around the Three Macros

What Should Your Plate Look Like? Best Food for Carbohydrates Best Food for Fat Best Food for Protein Top Foods to AVOID at All Costs

Chapter 4: Rest and Recovery

The Importance of Rest and Recovery What is Overtraining?

Signs of Overtraining

The Importance of Sleep

Understanding the Sleep Cycles Negative Effects of Sleep Deprivation

The Importance of “Pre”hab

Understanding Mobility as a Tool for Injury Prevention Active Recovery Days

Best Sleep and Recovery Habits

Track Your Sleep Stay Away from Blue-Light Devices Late at Night Don’t Drink Coffee Beyond 2 PM Avoid Taking Long Naps During the Day Force Yourself to Wake Up Earlier Sleep in a Cool Room Engage in Cross-Training Do a Proper Warm-Up and Cool Down During Every Training Session Devote at Least 10 Minutes Every Day to Mobility Work Reduce the Amount of Stress in Your Life

Chapter 5: Training Your Muscles

Compound vs Isolated Movements Holistic Muscle Building The Dangers of Muscle Imbalance

What is Muscle Imbalance? What are the Symptoms of Muscle Imbalance? How Do You Address Muscle Imbalances?

Structuring Your Workout Plan

Push-Pull Movements Upper Body Exercises Core Exercises Lower Body Exercises Special Note

Chapter 6: Progressive Overload

What is Progressive Overload? How Does it Benefit Your Training? How Does Progressive Overload Work?

Increase Resistance Increase Volume (Reps) Increase the Rate of Work

Rules of Progressive Overload

Always Start with Perfect Form Progressive Overload is Not a Linear Process Strength Gains Decrease Over Time and Increased Ability

Chapter 7: Final Tips to Remember

Don’t Overtrain Leave Your Ego at the Door Stay Consistent Don’t Undereat Stay Hydrated Prioritize Getting Quality Sleep Always Lift with Proper Form Only do the Recommended Amount of Cardio Stop Measuring Your Success Against the Success of Others Don’t Be Afraid of Supplements

Conclusion References Best Supplements for Bodybuilders

Whey Protein Casein Protein Weight Gainers BCAA (Branched Chain Amino Acids) Creatine Omega-3 Fatty Acids Caffeine

The Best Nutrition Secrets, Tips, and Tricks

Prioritize Real Food Don’t Be Afraid of Supplements Drink Lots of Water Track Your Food Intake Plan Your Meals Make Adjustments Whenever Necessary When Unsure, Eat Meat and Vegetables Fibrous Carbs Over Sugar Avoid Alcohol Treat Yourself (Sometimes)

Final Thoughts Incorporating Cardio Using Supersets Sample 1-Week Bodybuilding Program

Monday (Push + Core) Tuesday (Pull) Wednesday (Push) Thursday (Active Recovery) Friday (Pull + Core) Saturday (Active Recovery) Sunday (Rest)

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