Description
INTRODUCTION
1. HYPERTROPHY AND ADAPTATIONS TO STRENGTH TRAINING
- It’s all about Muscle
- Muscle Structure and Function
- Connective Tissue
- Nervous System: Mind and Body Link
2. BASIC KINESIOLOGY AND BIOMECHANICS
- Fundamental Movements of Major Body Segments
- Movements, Planes and Axes
- Musculoskeletal Movement
- The Principles of Levers
- Newton’s Laws of Motion
3. BACK TO BASICS
- Get Big – Train Big Lifts
- Hormonal Response to Heavy Lifts
4. TOP 10 EXERCISES
- Exercise Selection
- Top 10 for Legs
- Top 10 for Chest
- Top 10 for Arms
- Top 10 for Back
- Top 10 for Shoulders
- Top 10 for Abs, Calves, Neck
5. BANDS AND CHAINS IN BODYBUILDING
- Bands Bands for Powerlifting
- Using Band and Chains
- Bands and Chains improve Strength Curve
- Bands and Chains for core movements and more
- Stretch Movements
- Contracted Movements
6. AEROBIC CONDITIONING
- Internal Training
7. STRETCHING
- Flexibility Assessment
- Inflexibility and Injury Potential
- Specificity and Flexibility
- DOMS
- Periodization of Stretching
- Types
- Warm Up
- Stretching Routines
8. TESTING AND EVALUATION
- Assessment for Bodybuilders
- Testing Benefits
- Testing Procedures
- Testing Concerns
- Testing for Limit Strength
- Comparing Strength Across all Bodyweights
- Body Composition Testing
9. PERIODIZATION
- Periodization Types
- ABC BB Periodization Model
- Review of Granddaddy Laws
- Fitness Fatigue Model
- Avoiding Overtraining and Overreaching
- Creating a Periodized Program
- Sequence of Training
- Foundational Training
- Bulking / Hypertrophy Training
- Competition Preps / Cutting
10. BRINGING UP SYMMETRY AND ATTACKING WEAKNESSES
- Muscle Shaping
- Stressing Different Muscles
- Isolation Exercises
- Improving Symmetry – and improving lagging parts
- Working Origin and Insertion
- Set your Priorities
- Breaking Out of Your Comfort Zone
- BOSU Ball and Stability Ball Training
11. BODYBUILDING METHODS AND TRADITIONS
- Split System,
- Supersets
- Giant Sets
- Rest – Pause Method
- Drop Sets
- Euroblast Training
- Staggered Sets
- Traditional Pyramiding
- Pre-Exhaustion Training
- Post-Exhaustion Training
- German Volume Training
- 20-Rep Breathing Squats
- Forced Reps
- Negatives
- Partial Reps
- DC Training
- Peak Contraction Training
- Weider System
- Heavy Duty Training
- Peripheral Heart Action Training
- Circuit Training
- Time Under Tension Training
- Tempo Training
- Powerbuilding
- Compensatory Acceleration Training
- Etc
12. NUTRITION
- Essential Nutrients
- Macronutrietns
13. SUPPLEMENTS AND DRUGS
- Supplements you need
- Drugs in Bodybuilding
14. RECOVERY
- Individual Differences
- Stressors
- High Frequency Fatigue
- Low Frequency Fatigue
- Long Term Fatigue
- Nutrition & Supplementation
- Deloads for Bodybuilding
- Sleep
- Expediting Recovery
15. INJURIES IN BODYBUILDING
- Exercise
- Injury Prevention
16. SPORTS PSYCHOLOGY
- Bodybuilding v/s Traditional Sports
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