Maximum Muscle

Description

Introduction Chapter 1: The Logic of Exercise Why You're Reading This The Role of Science Why We Can't Ignore Anecdote Knowledge: The Importance of Critical Thinking How to Kill a Myth With Occam's Razor The Labcoat Mindset: Towards a Model of Hypertrophy Chapter 2: A Look at the Science What is Muscle? Neurological Stuff Getting a Muscle Bigger Protein Metabolism The Energetics Hypothesis The Short-Term: Mechanical Signaling and Protein Synthesis The Long-Term: Adaptive Remodeling Metabolic Variables Resistance to Change: The Repeated Bout Effect Muscle Atrophy Stress and Adaptation Fatigue Effects and the Sink of Recovery Long-term Fatigue: Overreaching and the Overtraining Syndrome Implications for Training Hormones: Are They Really Important? Testosterone Cortisol Growth Hormone Hormone Spikes in General Keeping It Real: What This Means To You Chapter 3: Muscle Outside the Lab The Fundamentals: Why You Need to Lift Weights The Tension-Time Integral Progressive Overload How Much? How Often? Different Kinds of Strength Training Heavy Lifting - Maximal Effort Training Explosive Lifting - Dynamic Effort Training What About Plyometrics? Classic Bodybuilding - Repeated Effort Training Occlusion/Ischemic Training High Intensity Training and Muscular Failure Limits of Muscle Mass Size and Strength Are Complementary Chapter 4: Philosophy of Program Design The Program Isn't Fundamental Workout Hopping What Are The Key Guidelines, Anyway? Are You a Bodybuilder or a Powerlifter? Is Bodybuilding Useless? The Numbers Intensity Volume and Frequency Tempo and Time Under Tension Rest Intervals and Workout Density The Intangibles Cybernetic Periodization Train Strong, Train Weak Size and Symmetry: Training Muscle Groups Muscle Shaping and Sculpting Structural Balance and Functional Training Recovery and Regeneration Toolbox of Training Methods Organizing Sets and Reps Maximal Effort – Singles Accentuated Eccentrics and Negatives Cluster Sets Rest-Pause Sets Wave Loading Ladders Dynamic/Speed Sets Intensive Bodybuilding Triple-Drop Sets Extensive Bodybuilding (Pump Training) Constant Tension Sets Loaded Stretching The Workout Session Chapter 5: Program Strategies Periodization Wanking Traditional 'Linear' Periodization Nonlinear Periodization Do It All At Once: 'Conjugate' Periodization Training for Bodybuilding The Role of Accumulation and Intensification Training Beginner, Intermediate, and Advanced Lifters If You’re a Beginner: Add Weight to the Bar If You’re Intermediate: Vary the Stress If You’re Advanced: Plan Your Gains Which Method is Best? For Muscle Mass and Physique Goals For Strength Development Goals For Toning and Shaping Planning Things Out In Three Easy Steps Step One: Arrange Your Week Step Two: Pick Your Exercises Step Three: Plan For Progress The Training Block: A Month The Training Cycle Solid Programs to Think About Are You Strong Enough to Lift? The 5x5 Routine Undulating Full-Body Routines Basic Four-Day Routine Hypertrophy-Specific Training DC Training The Westside Barbell System Traditional Muscle-Group Splits The Hormonal Fluctuation Model Specialization Routines Auto-regulating Routines Variations on a Theme Conclusions & Final Thoughts References Index