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• Conjugated linoleic acid 39 • Creatine 40 • Energy bars 41 • Energy drinks 42 • ‘Fat burners’ with ephedrine 42 • Glucosamine 44 • Glutamine 44 • HMB (Beta-Hydroxy Beta-Methylbutyrate) 44 • Meal replacements 45 • Protein supplements 45 • Nitric Oxide (NO) 46 • Prohormones 47 • Vitamins and minerals 48 • ZMA (Zinc monomethionine aspartate and magnesium aspartate) 49 5 Training principles and methods 50 • Progressive training 50 • Core training 53 • Periodisation 56 PART TWO Designing a Programme 65 6 How to get started 66 • Home vs gym training 66 • Free weights vs machines 68 • Workout accessories 69 7 Goal-setting and motivation 70 • How to set goals 70 • Motivation 73 8 Principles of programme design 76 • Selection of exercises 76 • Order of exercises 76 • Sets and reps 77 • Training intensity 80 • Rest periods between workouts 80 PART THREE The Exercises 83 9 Training technique 86 10 The lower body 87 11 The back 107 12 The chest 121 CHAPTER TITLE v
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Transcript of Contents 2
• Conjugated linoleic acid 39• Creatine 40• Energy bars 41• Energy drinks 42• ‘Fat burners’ with ephedrine 42• Glucosamine 44• Glutamine 44• HMB (Beta-Hydroxy Beta-Methylbutyrate) 44• Meal replacements 45• Protein supplements 45• Nitric Oxide (NO) 46• Prohormones 47• Vitamins and minerals 48• ZMA (Zinc monomethionine aspartate and magnesium aspartate) 49
5 Training principles and methods 50• Progressive training 50• Core training 53• Periodisation 56
PART TWO Designing a Programme 65
6 How to get started 66• Home vs gym training 66• Free weights vs machines 68• Workout accessories 69
7 Goal-setting and motivation 70• How to set goals 70• Motivation 73
8 Principles of programme design 76• Selection of exercises 76• Order of exercises 76• Sets and reps 77• Training intensity 80• Rest periods between workouts 80
PART THREE The Exercises 83
9 Training technique 8610 The lower body 8711 The back 10712 The chest 121
CHAPTER TITLE
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