Fifty Ways to Build Muscle Fast: The Ultimate Guide to Building Bigger Muscles

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Penguin, Dec 1, 1999 - Health & Fitness - 184 pages
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Here are 50 of the most valuable muscle-building secrets used by thousands of sports trainers, professional athletes, and bodybuilders. Each individual entry contains a brief summary of a specific exercise, followed by a more detailed explanation of the process. Also included are descriptions of the latest research findings, quotations from the top experts in the field, and, where necessary, safety tips. Inspiring photos of professional athletes highlight techniques and show what can be accomplished with sound guidance.
 

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Contents

Stretch Your Muscles
9
Divide Your Muscles
15
Go For a Full Range
23
Focus on Progressive
31
Keep a Training Journal
61
Eat Plenty of Protein
79
Consume Carbohydrates
85
Keep Your Fat Intake
91
Consume a Variety
101
Splurge Every Once in
109
Exercise When You
137
Recuperate and Grow
146
Keep Your Stress Level
155
Conclusion
177
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Page 179 - Some aspects of the acute phase response after a marathon race, and the effects of glutamine supplementation.
Page 179 - Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans, Am.
Page 180 - Vitamin C supplementation reduces the incidence of postrace symptoms of upper-respiratory-tract infection in ultramarathon runners.
Page 179 - A. (1993) Acute hormonal responses to two different fatiguing heavy-resistance protocols in male athletes.
Page 180 - Grisolia 1987. Rats fed prolonged high protein diets show an increase in nitrogen metabolism and liver megamitochondria.
Page 179 - Hormone and metabolite response to weight-lifting training sessions. International Journal of Sports Medicine 7, 100-105.
Page 180 - Kraemer, WJ: Endocrine responses to resistance exercise. Medicine and Science in Sports and Exercise. 20(5) Supplement: S152-S157 (1988). Kraemer, WJ: Hormonal mechanisms related to the expression of muscular strength and power.

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