Spencer - Bodybuilding The Complete Weight Lifting Guide To Build Muscle
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Bodybuilding
The Complete Weight Lifting Guide To Build Muscle, Strength And Lean Mass Fast As Hell
Carlos Spencer
Im just going to be blunt from the get-go . If youre looking for a book that has every single little intricate detail on muscle separation , if youre looking for a book that has specifics on how to hit a side chest pose while sucking in your chest blah blah blah , if youre looking for a book that shows you every single little friggen complex detail on bodybuilding; then this book is not for you .
However , if youre looking for the highest quality information on weightlifting and how to build some muscle mass , strength and size to add onto your body , if youre looking for some no bull shit , actionable , easy to implement information to add some serious muscle to your frame; then this book is for you .
In this book , Im going to break down weight lifting to the bare back basics and give you information thatll help you build the physique youre looking for . Do you want help with your pec development? I can help you with that . Are your biceps lagging a bit? I can help you with that too .
Every part of weight lifting that you want to know in order to build some serious muscle mass , strength and size is in this book . No stone will be left unturned . Youll have a bunch of new tools that you can add to your weight lifting routine thatll help you create the physique that you desire .
So without further ado , lets get started .
Table Of Contents
Copyright 2015 by Carlos Spencer - All rights reserved .
This document is geared towards providing exact and reliable information in regards to the topic and issue covered . The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services . If advice is necessary, legal or professional, a practiced individual in the profession should be ordered .
- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations .
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format . Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher . All rights reserved .
The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader . Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly .
Respective authors own all copyrights not held by the publisher .
The information herein is offered for informational purposes solely, and is universal as so . The presentation of the information is without contract or any type of guarantee assurance .
The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner . All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document .
Your body only knows resistance . Your body doesnt know whether youre doing a 100 pound bench press or just a normal press up . Your body doesnt know if youre lifting 6 plates on the lat pull down or if youre just doing a standard pull up .
When you do resistance training , your muscle fibres are broken down from that particular area that you worked . For example , did 10 reps on the preacher curl machine? While doing those 10 reps , if , and only if , you properly targeted your bicep and had a great mind-muscle connection , then those little muscle fibres inside your bicep are slowly being broken down . Then when you step out of the gym , eat some healthy food , get some good sleep , the muscle will grow back stronger than before . Capiche? Rinse and repeat for every muscle on your body .
As I said , your body doesnt understand which type of resistance is being applied , it only understands the force being applied . Im just going to be clear , Im assuming that if youre reading this book , you either go to a gym with weights or you have a home gym (considering this book is a weight lifting guide) . You can get a great body from bodyweight training and resistance bands , however if youre looking for the beach body kind of look , with a muscular frame , V-taper body with mountain sized traps and wide shoulders with the narrow hips , then in my opinion youre going to need a gym . Doing bodyweight and resistance band training will help with building muscle , but definitely not to the extent that physical weights will have . Being able to add more weight to your lifts is one of the ways that youre going to need if you want to have a strong , well-built muscular frame something that bodyweight and resistance training cant necessarily do to the same extent .
Building lean muscle mass , strength and size is a slow and steady process . Your genetics plays a huge role in the rate at which you build muscle or burn fat . Unfortunately , you have no control over your genetics , but you DO have control over your training , eating and sleeping so well worry about that stuff for now .
In this section , Im going to lay the ground for the fundamental principles of weight training . These are the principles that youre going to need to keep in mind when making your training program (which well do later) , so that you can build some lean muscle mass.
Compound movements are exercises that recruit multiple major muscle groups when doing the lift . These groups give you the biggest bang for your buck . Because they work multiple muscle groups , you actually maximize the efficiency of your workout , your body produces the most amount of growth hormone when doing these exercises , and theyll help you build the most amount of muscle .
Compound movements are exercises such as the bench press , deadlifts , squats , pullups etc . These exercises are the ones that break down multiple muscle fibres in the major muscle groups when you do them , and thats why theyre the hardest ones to do . The majority of your training should consist of compound movements if youre wanting to build lean muscle mass , strength and add size to your frame .
Isolations movements are the exercises that target only 1 muscle group , hence the word isolation; isolating the particular muscle group . Even though isolation muscle groups dont break down the muscle fibres in multiple muscle groups simultaneously, they definitely do help with isolating a particular muscle that you want to develop .
Isolation movements are exercises such as bicep curls , tricep pull downs , calf raises , preacher curls etc . These movements are the ones that isolate that particular muscle group and they arent as intense in comparison to the compound movements . In my opinion , isolation movements should only be used to bring out your lagging body parts . Say your triceps and calves are one of your weaknesses , you can do triceps pulldowns and calf raises to help bring them up into proportion with the rest of your frame .
These are the weights that your stabilizer muscles are activated when you use them (i . e . Dumbbells and barbells) . Free weights are great for building structural integrity and help with building functional strength since the stabilizer muscles are activated .
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