The MAX Muscle Plan by Schoenfeld, Brad -- Read -- Imperial Library of Trantor

Index

Cover Page The MAX Muscle Plan Copyright Page Dedication Contents Exercise Finder Foreword Acknowledgments Introduction

What is the MAX Muscle Plan? What Results Can You Expect?

Chapter 1: The Science of Muscle Development

Triggering Muscle Growth Calling All Satellites The Hormone Connection

Chapter 2: MAX Periodization

A Better Way to Plan MAX Muscle Plan: A Periodized Approach Getting Started

Chapter 3: Exercises for the Back, Chest, and Abdomen

Dumbbell Pullover Dumbbell One-Arm Row T-Bar Row Barbell Reverse-Grip Bent Row Barbell Overhand Bent Row Machine Close-Grip Seated Row Machine Wide-Grip Seated Row Cable Seated Row Cable Wide-Grip Seated Row Cable One-Arm Standing Low Row Chin-Up Pull-Up Lat Pull-Down Neutral-Grip Lat Pull-Down Reverse-Grip Lat Pull-Down Cable Straight-Arm Lat Pull-Down Cross Cable Lat Pull-Down Dumbbell Incline Press Dumbbell Decline Press Dumbbell Chest Press Barbell Incline Press Barbell Chest Press Barbell Decline Press Machine Incline Press Machine Chest Press Dumbbell Flat Fly Dumbbell Incline Fly Pec Deck Fly Cable Fly Chest Dip Crunch Reverse Crunch Bicycle Crunch Roman Chair Side Crunch Stability Ball Abdominal Crunch Cable Rope Kneeling Crunch Cable Rope Kneeling Twisting Crunch Toe Touch Plank Side Bridge Hanging Knee Raise Russian Twist Dumbbell Side Bend Cable Side Bend Cable Wood Chop Barbell Rollout

Chapter 4: Exercises for the Shoulders and Arms

Arnold Press Military Press Dumbbell Shoulder Press Machine Shoulder Press Dumbbell Lateral Raise Machine Lateral Raise Cable Lateral Raise Dumbbell Bent Reverse Fly Machine Rear Delt Fly Cable Reverse Fly Cable Kneeling Reverse Fly Barbell Upright Row Cable Upright Row Dumbbell Standing Biceps Curl Dumbbell Incline Biceps Curl Dumbbell Facedown Incline Curl Dumbbell Preacher Curl Barbell Preacher Curl Machine Preacher Curl Concentration Curl Dumbbell Standing Hammer Curl Barbell Curl Barbell Drag Curl Cable Rope Hammer Curl Cable Curl Cable One-Arm Curl Dumbbell Overhead Triceps Extension Cable Rope Overhead Triceps Extension Nosebreaker Machine Nosebreaker Dumbbell Triceps Kickback Cable Triceps Kickback Bench Press Cable Triceps Press-Down Triceps Dip Machine Triceps Dip

Chapter 5: Exercises for the Lower Body

Walking Lunge Barbell Lunge Dumbbell Lunge Dumbbell Reverse Lunge Dumbbell Side Lunge Dumbbell Step-Up Barbell Front Squat Barbell Back Squat Barbell Split Squat Bulgarian Squat Leg Press Deadlift Good Morning Sissy Squat Barbell Stiff-Legged Deadlift Dumbbell Stiff-Legged Deadlift Cable Glute Kickback Hyperextension Reverse Hyperextension Leg Extension One-Leg Extension Lying Leg Curl Machine Kneeling Leg Curl Machine Seated Leg Curl Toe Press Machine Seated Calf Raise Machine Standing Calf Raise

Chapter 6: MAX Break-In Routine

Program Protocol Program Specifics

Chapter 7: MAX Strength Phase

Program Protocol Program Specifics

Chapter 8: MAX Metabolic Phase

Program Protocol Program Specifics

Chapter 9: MAX Muscle Phase

Program Protocol Program Specifics

Chapter 10: MAX Nutrition

Nutritional Recommendations Nutrient Timing

Chapter 11: The Cardio Connection

Pros and Cons of Cardio MAX Cardio Protocol Timing of Cardio Choosing a Cardio Modality

References About the Author Back Page