Tumminello - Building Muscle and Performance

Library of Congress Cataloging-in-Publication Data

Names: Tumminello, Nick.

Title: Building muscle and performance : a program for size, strength & speed /

Nick Tumminello.

Other titles: Building muscle & performance

Description: Champaign, IL : Human Kinetics, [2016] | Includes

bibliographical references and index.

Identifiers: LCCN 2015042714 | ISBN 9781492512707 (print)

Subjects: LCSH: Weight training. | Muscle strength. | Speed. | Physical

fitness--Physiological aspects.

Classification: LCC GV546 .T86 2016 | DDC 613.7/13--dc23 LC record available at http://lccn.loc.gov/2015042714

ISBN: 978-1-4925-1270-7 (print)

Copyright 2016 by Nick Tumminello

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

Acquisitions Editor: Justin Klug

Developmental Editor: Laura Pulliam

Managing Editor: Nicole Moore

Copyeditor: Tom Tiller

Senior Graphic Designer: Fred Starbird

Graphic Designer: Tara Welsch

Cover Designer: Keith Blomberg

Photograph (cover): MR.BIG-PHOTOGRAPHY/iStock.com

Photographs (interior): Neil Bernstein

Visual Production Assistant: Joyce Brumfield

Photo Production Manager: Jason Allen

Art Manager: Kelly Hendren

Associate Art Manager: Alan L. Wilborn

Printer: Sheridan Books

We thank BB3 Fitness & Nutrition Center at Bonaventure Resort & Spa in Weston, Florida, for assistance in providing the location for the photo shoot for this book. We also thank Varisport, Inc., for providing the Ultraslide Slideboard for the photo shoot for this book.

Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.

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The paper in this book is certified under a sustainable forestry program.

Human Kinetics

Website: www.HumanKinetics.com

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This book is dedicated to my mother, Faith Bevan, and my father, Dominic Tumminello. Although you both have very different outlooks on life and on raising me, you both have done one thing the same: being not just a wonderful and loving parent but also a best friend to me.

I'd also like to dedicate this book to my late grandmothers, Rita Whitehouse and Mary Jane Tumminello. From the day I was born until the day each of them passed on,they spoiled me and always made me feel as if their world revolved around me. And that's the kind of love that every kid should grow up with.

You want more muscle. That's what most people are in the gym for. This book will help you get the muscleand far more. The hybrid training concepts and workout programs will improve your athletic performance and boost your conditioning while you pack on muscle.

You most likely don't want to be all show and no go. Youre looking to get stronger and build a better-looking body that can also get things done. Achieving that requires a comprehensive mixture of both muscle- and performance-based training. Thats what separates this book from the rest: It gives you the best of both worlds, whereas most books on building muscle are essentially bodybuilding books that neglect the performance and conditioning components. The training strategies and workouts will challenge you on multiple levels so you will build the physique youre after while improving your overall athleticism. So, not only will you look better, but you can also be better at every athletic pursuit in your sight. It wont be easy. Hard work and consistency are what you need for growth and improvement.

Put simply, improving your physique and performance, along with your overall health, requires several training components because no single type of training will address all demands. With that reality in mind, it makes sense that taking a mixed approach to exercise programmingan approach that uses the entire functional spectrum of trainingwill give you better results than youd get by using only one training method.

The concept of functional training has long been an area of great confusion, at times even heated debate. As hot button a topic as it is, functional training is a subject worthy of intelligent discussion, which is exactly what chapter 1, Functional-Spectrum Training, provides. Chapter 1 defines what functional training truly is, and especially what it isnt. From there, youll learn about the sources of the confusion and separate the sense from the nonsense. Youll discover the four types of foundational exercises in the functional-spectrum training system and the benefits and limitations of each type of exercise. Every workout program in this book uses all four types of exercises.

Chapter 2, Building Muscle, Increasing Strength, presents the three Ss of the functional-spectrum training systemspeed, strength, and sizethat the resistance training portion of all the workout programs in this book will help you improve. It describes the scientific principles behind the practical applications used in the functional-spectrum training system and workout programs to enhance each quality.

In chapter 3, Cardio Conditioning, youll learn how to incorporate polarized training to improve your endurance to complement the speed-, strength-, and size-oriented training. Supramaximal interval training (SMIT), steady-state cardio, metabolic conditioning protocols, and a variety of exercise applications for each protocol are presented.

Chapters 4 through 7 detail training for the upper and lower body, including the core. These chapters contain a variety of total-body exercise applications, cross-body exercise applications, compound exercise applications, and isolation exercise applications using all the training toolsmedicine balls, barbells, dumbbells, kettlebells, cables, machines and body weight. Youll also learn about the Core 4 and some common myths in core training.

In chapter 8, Warm-Up and Cool-Down, youll get a variety of warm-up sequences and self-massage drills that will bookend your workouts and make your training well rounded.