John R. Little - Beginning Bodybuilding: Real Muscle/Real Fast

BEGINNING BODYBUILDING

REAL MUSCLE/REAL FAST

JOHN LITTLE

Author of MAX CONTRACTION TRAINING

Copyright 2008 by John Little. All rights reserved. Manufactured in the United States of America. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.

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DOI: 10.1036/0071495762

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This book is dedicated to my wife, Terri, and to our
children, Riley, Taylor, Brandon, and Benjamin, who
provide inspiration and motivation in ways that
championship physiques cannot even approximate,
and who have added so much love, humor, and
enjoyment (and drama) to their parents' lives.

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The author wishes to thank several people who, directly and indirectly, contributed to the publication of this book.

Jason Mathas deserves particular mention for the exceptional photography that graces the pages of this book. Jason has spent many years photographing the top physiques in the world and knows how to capture the perfect image that both inspires and educates the viewer.

Chris Lund gave me my start in bodybuilding writing and encouraged me to continue to do research into the cause-and-effect nature of muscle growth. He liked the content and saw fit to publish it in Great Britain throughout the 1980s. This resulted in my developing a following and allowed me to continue to do more research and to refine what I had learned.

Mike Mentzer was a close friend and an individual who taught me much about productive bodybuilding exercise. Although he passed away in 2001, the principles he espoused and perfected have remained my touchstones in bodybuilding science. Mike was also the first bodybuilder to actively encourage independent thought and embrace the scientific method, which has resulted in more bodybuilders training harder, training for shorter periods, and training far less frequently.

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Bodybuilding is probably the healthiest activity that any individual can perform. The scientific literature documents that resistance exercise not only serves to induce positive physiological changes but also can help to enhance and maintain our functional ability in later life. While this is all to the good, it remains true that the first reason most people have for working out is to improve their appearance, and in this respect, bodybuilding is without peer in the fitness world.

Running, for example, being an activity that is restricted predominantly to the lower body, cannot significantly improve your upper-body strength, nor can it enhance your flexibility. Stretching or yoga can enhance your flexibility, within certain genetically determined limits, but neither can improve your cardiovascular efficiency to any meaningful degree.

Proper bodybuilding exercise will make you stronger, enhance your flexibility, and improve your cardiovascular conditioning in addition to dramatically altering your lean body mass (muscle) composition. As a result, your metabolic rate will rise significantly, which can lead to reduced bodyfat levels, lower blood pressure, lower cholesterol levels, and an improved sense of well-being. All of this adds up to better health and fitness and a more positive self-image. Not a bad return for an activity that requires only minutes a week of your time and that you can continue for the rest of your life.

Some of my readers may wonder why, as one who has been a staunch advocate of three ultra-intense methods of bodybuilding training (Power Factor Training, Static Contraction Training, and Max Contraction Training), I am offering in this book a more conventional protocol. The answer is simple: As not everyone has access to either vintage Nautilus machines, which are getting scarcer by the year, or Max Contraction equipment ( maxcontraction.com ), I felt there was a legitimate need for a valid training guide, based on well-settled principles of exercise science, that incorporates more conventional forms of equipment. Since virtually every home gym and all commercial gyms have free weights and some exercise machines, and since these pieces of equipment (mainly due to cost) are not going away anytime soon, it makes sense that most people will use this type of equipment in their workouts. However, it does not follow that most people know how to use this equipment, or that they know how to do so in a manner that will produce the results they so earnestly seek. This book will correct this deficiency and put the newcomer on the path to bodybuilding success.