The Editors of Muscle - 101 Muscle-Building Workouts & Nutrition Plans

This publication is based on articles written by David Barr, CSCS, CISSN, Rob Fitzgerald, Matthew Kadey, MS, RD, Myatt Murphy, Jimmy Pea, MS, CSCS, Jim Stoppani, PhD, Mark Thorpe, Eric Velazquez and Joe Wuebben

Cover photography by Marc Royce

Photography and illustrations by Art Brewer, Michael Darter, Ian Logan, Erica Schultz, Ian Spanier, Larissa Underwood and Pavel Ythjall

Project editor is Joe Wuebben

Project creative director is KiWon Ballman

Project managing editor is Jared Evans

Project designer is Brandi Centeno

Project copy editor is Kim Thomson

Photo assistant is Erica Schultz

Founding chairman is Joe Weider. Chairman and CEO of American Media, Inc., is David Pecker

2010, Weider Publications, LLC. All Rights Reserved. No part of this publication may be reproduced by Photostat, microfilm, Xeroxgraphy, or any other means, or incorporated into any information retrieval system, electronic or mechanical, without the written permission of the copyright owner. Inquiries regarding permission for use of material contained in this publication should be addressed to: Weider Publications, LLC, 21100 Erwin St., Woodland Hills, CA 91367, Attn: Rights and Permissions.

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Chapter 1
RETURN OF THE KING
Pay homage to the iconic barbell by remastering the moves in this old-school bash

Chapter 2
BURSTING AT THE SEAMS
If building muscle is your goal, this six-week strategy is all you need to achieve shirt-busting size

Chapter 3
THE MYSTERY OF THE PYRAMIDS
When it comes to building strength, few systems have proven more reliable than this age-old technique. A contemporary training twist transforms the well-worn classic into an invaluable asset

Chapter 4
HIGHS & LOWS
Are you prepared to swap pain for results? If you have the intestinal fortitude to run through this variable rep-scheme gauntlet, your courage will be rewarded

Chapter 5
TAKING SIDES
Train unilaterally to topple strength plateaus while you torch your midsection

Chapter 6
COMMAND
Redefine chain training by using these new techniques to stimulate massive muscle growth

Chapter 7
MORE POWER TO YOU
Power training isnt just for athletes anymore. Blast your body with this explosive routine that boosts strength and size

Chapter 8
ACHTUNG, BABY!
German Volume Training and its 10x10 set-and-rep scheme will take you to the brink of failure, then build you back up again bigger and stronger than before

Chapter 9
THE 5/3/1 PHENOMENON
Personalize your workouts like a pro with one of the Internets most popular programs

Chapter 10
THE VALUE OF VOLUME
Jump-start your progress and smash through sticking points with this intensive full-body blast

Chapter 11
TRAINING FOR MR. T
This high-volume multijoint workout will shoot your testosterone levels through the roof and ignite muscle growth

Chapter 12
UPPER-BODY BLAST
Developing a titanic torso doesnt have to take forever. This month-long plan will help you pack on serious pounds, and add inches to your chest and back in no time

Chapter 13
GET A LEG UP
Grow your lower body from every angle with this triphasic strategy for strength and mass gains

Chapter 14
EAT BIG
Make sure the food you eat turns into rock-hard muscle with these 18 guidelines

Chapter 15
FULL RECOVERY
Work out like an animal day after day with minimal soreness and muscle damage with these nutrition, supplement and physical strategies

EXERCISE INDEX
Unsure of how to perform a certain move? Here weve provided how-to instructions for all exercises in the book not included in individual chapters

MUSCLE-BUILDING FOODS
Weve given you the training routines, now well help with the nutrition. Check out the top 200 foods for muscle-building, complete with macronutrient information

WHEN MAN INVENTED THE WHEEL when he rounded off the square corners of some stone and realized it could easily be rolled from one place to another he knew he was on to something. Since then, weve figured out how to cover wheels with rubber, combine them with internal combustion engines and move ourselves across land with an ease their original inventor would never have imagined. Yet the wheels original design hasnt changed. Its still round, it still rolls, and physics continues to defy us to come up with anything better while still bound by the laws of gravity.

Its unclear exactly who first conceived the barbell, but there came a time when someone with some modicum of ingenuity (perhaps an Athenian who had a bone to pick with a Spartan who had kicked sand in his face) decided to slide weighted discs onto the ends of a rod and lift it in a variety of ways to get stronger.

In the history of physical training, I dont think there has ever been anything that has improved upon the adjustable barbell, says Dan John, an author, national-level discus-thrower, coach and Olympic lifting advocate. If its too heavy, you take off weight. If its too light, you add some. [Yet] people look at this like its the Riddle of the Sphinx.

In the history of physical training, I dont think there has ever been anything that has improved upon the adjustable barbell

Maybe this decidedly old-school genius, whoever he was, had it right the first time. Maybe progress with the barbell shouldve stopped before things got out of hand. Since that initial barbell built its first set of biceps, weve seen an astounding procession of so-called upgrades. In trying to render obsolete the hassle of lifting weights with an actual barbell, these reinventions have convoluted our pursuit of physical advancement with all kinds of complicated contraptions, gimmicks and overpriced machinery.

Has any of this stuff really improved upon the original notion of picking up and putting down a barbell in different ways? To find out for yourself, locate a bar and some plates, and make that your gym for the next month. Put in an honest days work with the one piece of gym equipment that has withstood the test of time and watch your training take off the old-school way.