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Body Building Secrets Revealed

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Presentation Transcript
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BODYBUILDING

SECRETSREVEALED

TableofContents

Introduction

WeightTraining

3

4

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Exercises

WorkoutPlans

EatingRight

Carbohydrates

Protein

Fats

SampleMealPlans

CookingforMass(Recipes)

SweetDreams(GettingEnoughRest)

Supplements

Creatine

Glutamine

Protein

NitricOxide

Steroids&GrowthHormones

BodyBuildingforHer

BodyBuildingforTeens

Contests

YourResources

Conclusion

INTRODUCTION

5

12

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41

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58

60

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Eversincethefitnesscrazeinthe1980’s,wehavebecomea

nationincreasinglyawareofourhealthandphysique.Millionsof

dollarsarespenteveryyearinthequestforaperfectbody.Gymsare

bigbusiness,personaltrainersaremakingatidylivinghelpingpeople

stayfit,andbodybuildingsupplementsareatanall-timelevelof

performance.

Inactuality,thesportofbodybuildinghasbeenaroundforquite

sometime.Inthelate19thcentury,themanknownasthe“fatherof

bodybuilding”,EugenSandowwascreditedwithinventingthesportby

invitingpeopletoviewhisbodyinmuscledisplayperformances.

Sandowbuiltastageperformancearounddisplaysofstrength

andagilityaswellasshowingoffa“Grecian”physiquewhichwas

consideredtheultimatebody.Hebecamesosuccessful,hecreated

severalbusinessesaroundhisfameandwasamongthefirstpeopleto

marketbodybuildingproductsbearinghisname.Ashebecamemore

popular,hewascreditedwiththeinventionofthefirstexercise

equipmentmarketedtothemasses.

Sandowwasalsocreditedwithbeginningthefirstbodybuilding

contestcalled“TheGreatCompetition”heldinLondon.This

competitionwasthebasisformanyotherstofollowincludingtheMr.

Olympiacompetitionthatremainsthemostpopularbodybuilding

contesttodate.

WhenWorldWarIIbrokeout,meninthecountrywereinspired

tobecomebiggerintheirphysique,stronger,andmoreaggressivein

theirbehavior.Trainingtechniqueswereimproved,nutritionwas

focusedonmorethanever,andbodybuildingequipmentevolvedinto

effectivemeansforworkingmusclesinwaysneverthoughtofbefore.

Itwasalsoaroundthistimethatmanybodybuilding

organizationscameintobeingincludingtheAmateurAthleticUnion

andtheInternationalFederationofBodyBuilding.In1970,body

buildingwastakentoanewlevelwhenthefilm“PumpingIron”was

releasedstarringAustriannewcomerArnoldSchwarzenegger.

Throughtheyears,bodybuildinghasjustgrowninpopularity

becomingalmostanobsessionformanypeople.Womenhavestarted

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totakeaninterestinhoningtheirbodies,andthesporthasevolved

intoarealcompetitivearena.

Ifyou’vealwayswantedtolearnabouthowtobuildyourbodyto

that“GrecianIdeal”envisionedbyEugenSandow,therecanbealotto

learn.Thisbookwillguideyouthroughsomeofthebasicstogetyou

started.Ofcourse,nothingwillcomparetoactuallygettingtothegym

andliftingthoseweights,butyou’llneedsomeinformationfirst.

That’swhywe’rehere.Wewanttorevealbodybuildingsecrets

toYOU.

WEIGHTTRAINING

Bodybuildingistheprocessofdevelopingmusclefibersthrough

varioustechniques.Itisachievedthroughmuscleconditioning,weight

training,increasedcaloricintake,andrest.Workoutsaredesignedto

focusoncertainmusclecategories,andfoodsareconsumedwiththe

intentiontobuildthebody’smetabolismandincreasemass.

Thissectionwillfocusonweighttrainingforbodybuilders.

Weighttrainingdevelopsbothstrengthaswellasthesizeofskeletal

muscles.Itusestheforceofgravitytoopposetheforcegeneratedby

musclesthroughcontraction.Weighttrainingusesavarietyof

specializedequipmentdesignedtotargetspecificmusclegroupsand

movements.

Somepeoplerefertoweighttrainingasstrengthtraining.While

theyarenotexactlythesame,theyarebothsimilartoeachother.

Strengthtrainingfocusesonincreasingmuscularstrengthandsize.

Weighttrainingisonetypeofstrengthtrainingusingweightsasthe

primaryforcetobuildmusclemass.

Thebasicprinciplesofweighttrainingareprettymuchthesame

asthoseofstrengthtraining.Itinvolvesamanipulationofthe

numbersofreps,sets,tempo,exercisetypes,andweightmovedto

causedesiredincreasesinstrength,endurance,size,orshape.

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Thespecificcombinationofreps,sets,exercises,andweight

dependsuponthedesiresofthebodybuilder.Setswithfewerreps

canbeperformedwithheavierweightsbuthaveareducedimpacton

endurance.

Equipmentusedinweighttrainingincludebarbells,dumbbells,

pulleys,andstacksintheformofweightmachinesorthebody’sown

weightasinpush-upsandchin-ups.Differentweightswillgive

differenttypesofresistance.

Weighttrainingalsofocusesonformperformingthemovements

withtheappropriatemusclegroupsandnottransferringtheweightto

differentbodypartsinordertomovegreatweight.Ifyoudon’tuse

goodforminweighttraining,youriskmuscleinjurywhichcouldhinder

yourprogress.

Anotherformofweighttrainingisresistancetraining.

Resistancetraininginvolvestheuseofelasticorhydraulicresistance

tocontractionratherthangravity.Whenyourmusclesareresistinga

weight,theoveralltoneofthatmusclewillgrowovertime.

Ifyouareabeginneratweighttraining,youshouldnotjust

“jumprightin”.Youneedtobuildupyourstrengthandover-working

yourmusclescancausemoreharmthangood.Someofyourmuscles

mightbenaturallystrongerthanothers.Buildingupslowlyallows

musclestodevelopappropriatestrengthsrelativetoeachother.

Mostgymsoffertheservicesofapersonaltrainerthatcomes

withthemembershipfee.Thesetrainerscansuggestspecific

workoutsforyoutobeginwith.Ifyouwanttoundertakeityourself,

wecanmakeafewsuggestionsonroutinesthatcanhelpyoubuild

muscleandgetonthewaytoagreatbody.

First,we’lldefinesomecommonexerciseforclarification.

EXERCISES

Youmaynotbefamiliarwithsomeoftheterminologyusedin

bodybuilding.Alongthesameline,youshouldknowwhatcertain

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