Serious Strength Training

€ 39,00

Larger image

Bompa, Di Pasquale, Cornacchia.

Serious Strength Training begins by outlining the basic scientific principles of training for strength and muscle mass—what happens to the body during training and why. Then it sets detailed guidelines for program design, explaining how to calculate training volume, intensity, rest intervals, number of exercises, and loading patterns.

Lead author Tudor Bompa demonstrates how to use periodized workouts to peak at optimal times by manipulating six different training phases: anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, and transition. 284 pages, softback.

Chapter 1 Adapting to the Training Stimulus
Chapter 2 Understanding the Periodization
System
Chapter 3 Designing the Perfect Program
Chapter 4 Accelerating Muscle Recovery
Chapter 5 Maximizing Nutrition for Muscle
Growth
Chapter 6 Using Nutritional Supplements
Chapter 7 Choosing the Best Exercises
Chapter 8 Lower Body Exercises
Chapter 9 Upper Body Exercises
Chapter 10 Anatomical Adaptation (AA)
Chapter 11 Hypertrophy (H)
Chapter 12 Mixed Training (M)
Chapter 13 Maximum Strength (MxS)
Chapter 14 Muscle Definition (MD)
Chapter 15 Transition (T)
Appendix 1: Training Log
Appendix 2: Maximum Lift Based on Repetitions
Appendix 3: Maximum Weight Chart