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Index
SECTION 1: THE STUPID SIMPLE SOLUTION Chapter 1: Muscle: How I Gained 27 Pounds of Muscle in Four Months and How You Can Too Chapter 2: To Men Who Want to Build 27 Pounds of Muscle in Three Months
What’s the Most Muscle I Can Gain throughout My Lifetime, Drug Free? Reference
Chapter 3: Steve Reeves’s Secret to Head-on Collisions
Reference
Chapter 4 Five Methods to Build Muscle Quickly by Analyzing the Muscle Curve
Get strong. Build muscle in the gym and control body weight with diet. Use high weekly training volumes. If a muscle is lagging, build it up. Feel the muscle working. Reference
Chapter 5: Three Proven Muscle Growth Mechanisms
Mechanical Tension Metabolic Stress Muscle Damage Putting It All Together Reference
Chapter 6: The 80/20 Rule and the Muscle Pyramid
Compliance Strength Nutrition and Recovery Hypertrophy Everything Else Reference
Chapter 7: How Strong Is Strong Enough?
The 300/400/500 Club Chest Strength Standards Back Strength Standards Shoulder Strength Standards Leg Strength Standards Hip-Dominant Exercises Testing Your Lifts Reference
Chapter 8: Use Pain to Your Advantage Chapter 9: How to Eat an Elephant Chapter 10: The FVI Most Wanted
Frequency Volume Intensity Frequency vs. Volume and Intensity Reference
Chapter 11: How to Succeed
Determine Your Personal Schedule Track Progress Support Network Progressive Overload
SECTION 2: PUMPING IRON Chapter 12: How to Train
How to Read the Workouts When to Train How Much Weight to Use
Chapter 13: Warming Up
Mobility Activation Breathing Warm-up Sets
Chapter 14: Your Muscle-Building Recipe
The Beginner Plan of Action The Intermediate Plan of Action The Advanced Plan of Action The Maintenance Phase
Chapter 15: Base Building
Base-Building Features The Base-Building Program
Chapter 16: Beginner Strength and Mass
Beginner Strength and Mass Key Features Workout Flow Beginner Muscle Schedule Beginner Muscle Workout A Beginner Muscle Workout B Milk Your Newbie Gains
Chapter 17: Intermediate Strength and Mass
Intermediate Strength and Mass Key Features Inspired by “The Shadow” Intermediate Strength and Mass Schedule
Chapter 18: Advanced Strength and Mass
Advanced Strength and Mass Key Features The 4-Set Method Let’s Train All the Time Baby Advanced Strength and Mass Schedule 6 Days per Week
Chapter 19: Specialization
Which Body Parts Need Specialization? How the Specialization Programs Work Specialization Program Schedule
Chapter 20: Maintenance
How to Maintain Your Dream Physique 2-Days-per-Week Maintenance Schedule 3-Days-per-Week Maintenance Schedule When to Use Maintenance Workouts
Chapter 21: Recovery: Your Natural Steroid
Sleep Nutrition and Supplementation Movement Quality Reference
Chapter 22: Exercise Descriptions
Back Squat Backward Crawl Barbell Bench Press Barbell Bent Over Row Barbell Curl Barbell Military Press Barbell Romanian Deadlift Bulgarian Split Squat Cable Romanian Deadlift Cable Triceps Press down/Push down Chest-Supported Dumbbell Lateral Raises Chest-Supported Dumbbell Row Close-Grip Bench Press Deadlift Dumbbell Bench Press Dumbbell Biceps Curl Dumbbell Flys Dumbbell Lateral Raise Dumbbell Military Press Dumbbell Step-up Forward Crawl Front Plank Front Squat Goblet Squat Hack Squat Half-Kneeling Single-Arm Dumbbell Press Hamstring Curls Hang and Swings Heavy Farmer Carry Incline Dumbbell Bench Press Incline Dumbbell Curls Lat Pull down Leg Curls Low-Incline Dumbbell Bench Press Lying Triceps Extension Push-up Quadruped Pull down Quadruped Row Rack Deadlift Rear Delt Flys Reverse Lunge Rope Pulley Triceps Extension Seated Cable Row Seated Calf Raises Side Plank Single-Arm Bench Press Single-Arm Cable Row Single-Arm Dumbbell Military Press Single-Arm Dumbbell Row Single-Arm Farmer Carry Single-Arm Lat Pull down Single-Leg Cable Romanian Deadlift Single-Leg Romanian Deadlift Smith Machine Squat Split Squat Back Squat Standing Calf Raises Standing Dumbbell Press Walking Lunges Weighted Chin-ups
SECTION 3: EAT LIKE A KING Chapter 23: What’s the Best Diet?
Flexible Dieting 101 A Note on Intermittent Fasting The Jacked Foods List Making Flexible Dieting Work for You
Chapter 24: Protein, Carbs, and Fat. Oh My!
Our Focus: Proteins and Calories Calorie Calculations Protein Calculations References
Chapter 25: Getting Lean and Mean
Three Rules for Fat Loss How Fast Can I Lose Fat? Calories for Maximum Fat Loss Maximum Fat-Loss Cheat Sheet
Chapter 26: Nutrient timing: Is it worth it?
The Anabolic Window Evolution of the Science What I Do Your Nutrient Timing Plan of Action Reference
Chapter 27: Supplements: What SUPP Man?
Ingredients Matter Anytime Pre-workout The Muscle Cocktail References
Chapter 28: The Lean Bulk Cycle
How to Do the Lean Bulk Cycle
SECTION 4: LIVE AN AWESOME LIFE Chapter 29: How to Be Happy Chapter 30: Closing Thoughts
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