Description

Table of Contents Chapter 1: Overview of Everything Training, Diet, Supplements, etc  Chapter 2: General Training   Basic Overview of Routine Setups Training Secrets   Periodization   Periodization for Bodybuilders, Part I   Periodization for Bodybuilders, Part II   Periodization for Bodybuilders, Part III   Problems with Linear Periodization   “Dreschler’s Reciprocal Mini-Cycle for Squats” Additional Aspects of Training    Overtraining    Pyramiding    Fat-Targeting Cardio Chapter 3: Strength Training Basic Principles   Sets, Reps, & Other Stuff    MU Recruitment    Prilepin’s Table   Deloading     Comments on Korte’s 3×3   Stretch Shortening Cycle   Strength Routines    Current Lesbian Powerlifting Training    Lyle’s Theoretical Cycle Idea  Chapter 4: Hypertrophy Training Sets & Reps    Ideal Rep Range(s) for Hypertrophy  Aspects of a Hypertrophy Program    Frequency: 2x/Week vs. 3x/Week    Progressive Overload    Explanation of RBE    Effectiveness of Strategic Deconditioning   Advanced Techniques    Body Part Specialization    Block Training   Hypertrophy Routines    Lyle’s Bulking Routine    FortifiedIron’s Isolation-Free Hypertrophy ProgramChapter 5: Diet   General Diet Principles    Basic Guidelines    Excess Calories Needed for Growth    Transitioning Between Bulking and Cutting   Supplements and Post-Workout Nutrition    Lyle’s Top Supplements    Post-Workout Nutrition   Thermogenesis    Protein and Thermogenesis    Thermic Effects of Protein, Carbs, & Fat   Carbs, Carbs, Carbs   Comparison of High/Medium/Low Carb Diets Who the Low Carb Bulk Is For Insulin   Carbs and Maintaining Anabolism  Nutrient Partitioning  Nutrient Partitioning via Low Carbs vs. Food Combining    When Carbs Go to Fat Low Carbs and Keeping a Moderate Caloric Excess