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Index
Praise Title Page Dedication Foreword Introduction CHAPTER 1 - WHY STRONGER IS BETTER
1. MORE TIME-EFFICIENT 2. MORE USEFUL IN THE REAL WORLD 3. MORE MOTIVATING 4. A FASTER WAY TO BUILD MUSCLE MASS (POTENTIALLY) 5. BETTER FOR YOUR HEALTH AND LONGEVITY 6. A BETTER WAY TO BUILD SELF-CONFIDENCE
CHAPTER 2 - BUILDING STRENGTH
THE DEFINITION OF STRENGTH WHAT MAKES MUSCLES GROW? WHAT MAKES MUSCLES STRONG? THE RECIPE FOR STRENGTH
CHAPTER 3 - MAXIMUM STRENGTH PROGRAM OVERVIEW
MOVING DAY PROGRAM STRUCTURE ENERGY WORKOUTS TRAINING STRUCTURE WORKLOAD MODULATION FOUR PHASES EQUIPMENT
CHAPTER 4 - WHAT TO EXPECT CHAPTER 5 - MAXIMUM STRENGTH WARM-UPS
SOFT TISSUE WORK FOAM ROLLER TENNIS/LACROSSE BALL MOBILITY EXERCISES MAXIMUM STRENGTH WARM-UP ROUTINES
CHAPTER 6 - PHASE 1: FOUNDATION
PRETESTING (AKA PACKING DAY) 1. BROAD JUMP 2. BOX SQUAT 3. BENCH PRESS 4. DEADLIFT 5. THREE-REP MAX CHIN-UP PHASE 1 STRENGTH EXERCISES PHASE 1 STRENGTH-TRAINING SCHEDULE PHASE 1 ENERGY WORKOUT RECOMMENDATIONS
CHAPTER 7 - PHASE 2: BUILD
PHASE 2 STRENGTH EXERCISES PHASE 2 STRENGTH-TRAINING SCHEDULE PHASE 2 ENERGY WORKOUT RECOMMENDATIONS
CHAPTER 8 - PHASE 3: GROWTH
PHASE 3 STRENGTH EXERCISES PHASE 3 STRENGTH-TRAINING SCHEDULE PHASE 3 ENERGY WORKOUT RECOMMENDATIONS
CHAPTER 9 - PHASE 4: PEAK
PHASE 4 STRENGTH EXERCISES PHASE 4 STRENGTH-TRAINING SCHEDULE PHASE 4 ENERGY WORKOUT RECOMMENDATIONS MOVING DAY NOW WHAT?
CHAPTER 10 - NUTRITION FOR MAXIMUM STRENGTH
HABIT 1: EAT EVERY TWO OR THREE HOURS HABIT 2: EAT A COMPLETE, LEAN PROTEIN ON EACH EATING OCCASION HABIT 3: EAT VEGETABLES ON EACH EATING OCCASION HABIT 4: EAT VEGGIES AND FRUITS WITH ANY MEAL, OTHER “CARBS” ONLY AFTER EXERCISE HABIT 5: EAT HEALTHY FATS DAILY HABIT 6: DON’T DRINK BEVERAGES WITH MORE THAN ZERO CALORIES HABIT 7: EAT WHOLE FOODS INSTEAD OF SUPPLEMENTS WHENEVER POSSIBLE HABIT 8: PLAN AHEAD AND PREPARE MEALS AND SNACKS IN ADVANCE HABIT 9: EAT AS WIDE A VARIETY OF FOODS AS POSSIBLE HABIT 10: DON’T “BREAK THE RULES” MORE THAN 10 PERCENT OF THE TIME THE CALORIE QUESTION A SAMPLE DAY OF PRECISION NUTRITION SUPPLEMENTS WORTH CONSIDERING SUPPLEMENTS TO AVOID
CHAPTER 11 - THE MUSCLE BETWEEN YOUR EARS
GETTING IN THE ZONE WHAT TO THINK ABOUT DURING A LIFT THE IMPORTANCE OF YOUR TRAINING ENVIRONMENT DEALING WITH SETBACKS KNOWING WHEN TO SAY WHEN
CHAPTER 12 - MAXIMUM STRENGTH FOR LIFE
STAY FOCUSED ON PERFORMANCE CONTINUE TO SET QUANTIFIABLE GOALS DON’T NEGLECT THE SMALL STUFF MIX UP YOUR EXERCISES PULL MORE THAN YOU PUSH DO SINGLE-LEG WORK VARY YOUR TRAINING STRESS KEEP LEARNING AND ADAPTING ADJUST YOUR ENERGY WORKOUTS AS NECESSARY REFINE YOUR NUTRITION
APPENDIX Acknowledgements INDEX Copyright Page
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