Transform Your Body
The Big Book of Bodybuilding is finally here. Over the last few months, together with my friend of 20 years, the 7 foot tall, ex professional wrestler Conan Stevens, I have been steadily working away writing a comprehensive and complete guide to fast muscle gain, accelerated fat loss, achieving your ideal body using the power of your mind along with everything else you need to know to achieve success in relation to the topic of bodybuilding in a book titled The Big Book of Bodybuilding.
Since both Conan and I were skinny kids in school but went on to build huge, well muscled physiques, we decided to combine our knowledge and write a complete bodybuilding guide for anyone wishing to build muscle fast without wasting valuable time like we first did when we started bodybuilding back in the last 1980’s. In this book we explain in detail just how easy it is to build muscle through the right combinations of weight training with intensity yet infrequently and how your muscles actually do all the growing while you are resting, not while you are training. If you have previously had trouble building muscle I will explain how I went from a skinny 6 foot tall school kid of 152 pounds to a 260 pound muscular bodybuilder at my heaviest weight and how I now maintain a 247 pound hard muscular physique at 37 years of age. 7 foot Conan shares his secrets on how he went from just 154 pounds to an incredible 335 pound professional wrestler.
We reveal the truth about dieting and losing weight and give a clear explanation as to why you have had difficulty losing weight through regular dieting practices. Conan and I will explain in detail how by eating more food and staying adequately hydrated throughout the day will definitely lead to fat loss in all cases for both men and women no matter how out of shape you might already be, by adjusting your metabolism so easily it will blow your mind.
The Big Book of Bodybuilding is not affiliated with any product or company, we give you nothing but the facts on how to build muscle starting today with comprehensive training routines for beginners, intermediates through to advanced bodybuilders. We provide numerous bulk up diet plans for hardgainers as well as offering a variety of diets to accelerate fat loss while allowing you to keep the muscle you already have and encourage muscle gain while you lose fat. We also explain in an easy to understand fashion why keeping your muscle tissue will accelerate your fat loss at a much faster rate than a regular diet ever could.
The Big Book of Bodybuilding is a complete and up to date guide on the ideal muscle gain and weight loss practices used today by top level bodybuilders and athletes. Both Conan and I have experimented on our own bodies over the last 20 years to find the most effective ways to build muscle and lose fat at the same time. We will give you the most precise information on why less is more when it comes to bodybuilding and reveal how anyone can increase their muscle mass significantly in a matter of months, not years. The book is packed with new and original information along with pictures of us performing every possible exercise available in the gym including exercises you can perform at home. Whether you are looking for information on weight training, cardio training, muscle gain or fat loss, it is all laid out in detail in The Big Book of Bodybuilding.
The following information is an unformatted list of the Table of Contents for The Big Book of Bodybuilding to give you an idea of what you will get when you purchase the book. The complete downloadable version of the book is formatted and filled with color photos. It is all you will ever need to know to transform your physique for just $19.95 from Bodybuilder, International Personal Trainer and Author of UniverseOfSuccess.com John Hill with 7 foot tall Ex Professional Wrestler Conan Stevens.
Once your payment has been approved via PayPal your copy of The Big Book of Bodybuilding will be emailed to you immediately.
Table of Contents
THE BIG BOOK OF BODYBUILDING 1
i) About The Authors 6
ii) Introduction 7
Part 1 - Muscle Movement 8
The Chest Muscles 9
The Shoulder Muscles 11
The Back Muscles 12
The Biceps Muscles 13
The Triceps Muscles 14
The Forearm Muscles 15
The Abdominal Muscles 16
The Quadriceps Muscles 17
The Hamstring Muscles 18
The Calf Muscles 19
Part 2 - Transforming The Body And Mind 20
Reasons To Workout 21
Setting Realistic Goals 22
Understanding Your Body Type 23
The Ectomorph 23
The Mesomorph 23
The Endomorph 24
The Combinations 24
The Three Pillars Of Successful Bodybuilding 25
The Metabolism 26
Consistency Builds Muscle And Loses Fat 28
Rewarding Yourself Along The Journey 29
Best Times To Exercise To Gain Muscle 30
How Often Should You Workout with Weights 31
What Is Protein And Why Is It So Important 32
Sources Of Protein For
What Are Carbohydrates 34
Simple Carbohydrates 34
Complex Carbohydrates 34
How The Body Uses Carbohydrates 35
Good Fats Versus Bad Fats 36
The Importance Of Drinking Water 37
Is Warming Up Before Training Always Necessary 38
Symptoms Of Overtraining 39
Using The Power Of Your Mind 41
Motivation And Training Partners 43
Choosing A Gym 44
Personal Trainers 45
What To Wear While Training 46
A New Healthy Habit And Lifestyle 47
Part 3 – The Exercises 48
Chest (
Barbell Bench Press – Flat and Inclined 49
Dumbbell Bench Press 51
Decline Bench Press 53
Dumbbell Flyes – Flat and Inclined 54
Dips For Chest 56
Cable Crossovers 57
Machine Presses And Flyes 58
Pullovers 60
Stretching Your Chest 61
Shoulders (Delts, Deltoids, Deltoideus) 63
Rear Delt Dumbbell (2 exercises) 64
Rear Delt Machine 66
Rear Delt Cable (2 exercises) 67
Military Press 69
Barbell Shoulder Press And Smith Machine Press 70
Dumbbell Shoulder Press 71
Side Lateral Dumbbell Raises 72
Cable Side Lateral Raises 73
Front Raises 74
Wide Grip Upright Rows 75
Close Grip Upright Rows 76
Rotator Cuff Exercises 77
Back (Lats, Latissimus Dorsi, Rhomboids, Erector Spinae, Traps, Trapezius) 79
Deadlifts 81
Bent Over Barbell Rows (Over Grip And Under Grip) 83
T-bar Rowing 85
Long Pulley Rows 86
Machine Rows 89
Dumbbell Rowing 91
Chin Ups, Wide grip Overhand And Narrow Grip Underhand 92
Pulldowns - Wide Grip, Close Grip, Wide Reverse Grip, Close Reverse Grip 95
Dumbbell Shrugs And Barbell Shrugs 98
Close Grip Upright Rows (see same under Shoulders Section) 101
Hyperextensions 102
Biceps 103
Barbell Curls, Wide Grip, Close Grip 104
Preacher Curls, Barbell And Dumbbell 107
Incline Seated Dumbbell Curls 109
Standing Dumbbell Curls 110
Hammer Curls 111
Concentration Curls 112
Machine Curls 113
21’s 114
Cable Curls 116
Triceps 117
Lying Tricep Extensions (Skull crushers) 118
Close Grip Bench Press 119
Reverse Grip Bench Press 120
Dips With Body Forward 121
Tricep Dips On Flat Benches 122
Machine Extensions 123
French Press Cable And Dumbbell, Seated Or Standing 124
Pushdowns, Wide Grip, Narrow Grip, Reverse Grip 127
Kick Backs 130
Legs, Calves (Calf) 131
Standing Calf Raises 132
Seated Calf Raises 133
Toe Presses 134
Donkey Calf Raise 134
Standing Dumbbell Calf Raises 134
Legs, Quadriceps (Thighs, Quads) 135
Squats 136
Leg Press 138
Machine Squats Including Smith Machine 139
Leg Extensions 140
Lunges 141
Legs, Hamstrings (Hams) 142
Stiff Leg Deadlift 143
Lying Leg Curls, Single Leg Curls, Seated Leg Curls 144
Abdominals 145
Crunches 146
Leg Raises (Parallel Bars) 148
Abdominal Machines 152
Combined Crunch/Leg Raise 153
Forearms 154
Part 4 - Training Routines 155
Definitions 156
Regularity 159
Training Programs 160
Power (Beginner) Routine 161
Power
Chest 162
Triceps 162
Shoulders 162
Power
Back 162
Biceps 162
Abdominals 162
Power
Quads 162
Hamstrings 162
Calves 162
Muscle Gain (Intermediate) Routine 163
Muscle Gain
Chest 164
Shoulders 164
Muscle Gain
Back 164
Rear Delts 164
Muscle Gain
Biceps 164
Triceps 164
Abdominals 164
Muscle Gain
Quads 165
Hamstrings 165
Calves 165
Advanced Routine 166
Part 5 - Cardio Routines 168
When To Do Cardio 169
What Types Of Cardio 170
Running Versus Walking (Tempo) 171
Part 6 - Diets 172
Diets For Gaining Muscle 173
Bulk Up Diet 1 174
Bulk Up Diet 2 175
Bulk Up Diet 3 176
Bulk Up Diet 4 177
Bulk Up Diet 5 Intermediate To Advanced 178
Diets for Losing Fat 180
Lose Weight Diet 1 182
Lose Weight Diet 2 183
Lose Weight Diet 3 184
Lose Weight Diet 4 185
Lose Weight Diet 5 186
Fat Loss 187
Best Way To Burn Fat 188
Supplementation 189
Whey Protein Powder 189
Soy Protein Powder 190
Egg White Powder 190
Glutamine 190
Creatine 190
Branch Chain Amino Acids (BCAA’s) 191
Vitamin C 191
Multi Vitamins 192
Iron Supplements 192
Other Supplements 192
In Summary 193
The complete book is available now for just $19.95 by clicking on the link below. Once your payment has been approved via PayPal your copy of The Big Book of Bodybuilding will be emailed to you immediately.