Men's Health The Book of Muscle: The World's Most Authoritative Guide to Building Your BodyThe World's Most AUTHORITATIVE Guide to Building Your Body You probably know a lot about building muscle. You know which curl is the best for your biceps, you do every possible exercise for your abdominals, and your 20-set bench-press routine is the envy of everyone in the gym. So why haven't you gotten the results you want? This book has the answer. In fact, it probably answers every question you've ever asked about how your muscles work: What makes them grow? What makes them show? Why didn't that champion bodybuilder's routine work for you? But The Book of Muscle does more than just explain how your muscles work. It also gives you comprehensive muscle-building programs from a world-class trainer. Ian King has spent 2 decades as strength coach to world-champion and Olympic athletes. He is in wide demand as a lecturer on athletic preparation and physique development, and he is a popular contributor to Men's Health magazine and T-mag.com, the most popular bodybuilding Web site on the planet. Now, for the first time, he brings his extraordinary knowledge and unique muscle-building systems to a book meant for regular guys who like to work out and want to see better results than they've gotten from conventional programs. Here's what you get from The Book of Muscle that you can't get from any other book: • Three complete 6-month, progressive workout programs created by Ian King to optimize muscle growth by juxtaposing opposing muscle actions • Ian King's revolutionary training-age system to help you determine which program is right for you • Complete abdominal training that ensures you'll not only get that coveted six-pack but also develop the muscles that prevent injuries and produce better performance on the field--any field • Vital advice on warming up, stretching, and recovering between workouts • The latest and best information on how you need to eat to make your muscles grow If you've never before bought a workout book, this should be your first. And if you've tried all the others, this is the one that finally delivers everything you have ever wanted to know but couldn't find in one place. |
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211 Full recovery 5-sec holds ARMS STRAIGHT Back-off set BARBELL BENCH PRESS BARBELL SEATED SHOULDER BARBELL SQUAT BENT-OVER ROW BICEPS CURL bone brachialis CALF RAISE calories carbohydrate chest chinup CIRCUIT CURLUP DEADLIFT DUMBBELL SEATED elbow EXERCISE WARMUP EZ-BAR forearm front Full recovery Set GLUTEALS HAMSTRINGS HANDS ON FOREHEAD hip flexor knee KNEE-UP LAT PULLDOWN LEGS IN AIR Lie faceup lift lower back LYING TRICEPS EXTENSION movement muscle fibers MUSCLES THAT ACT palms facing Pause percent powerlifting PROGRAM STAGE protein pull PULLUP PUSHUP HOLD quadriceps range of motion RECOVERIES BETWEEN SETS repetitions REPS SETS REPS REVERSE GRIP rotate RUSSIAN TWIST scapula SEATED SHOULDER PRESS SETS REPS SETS SETUP shoulder-width SIDE RAISE SINGLE-LEG SOLEUS STAGE 4 WEEKS STRAIGHT SETS strength training stretch SUPERSET TEMPO REST SEC testosterone thigh THIN TUMMY torso trapezius triceps upper arm VARIATIONS WARMUP SETS WARMUP WORK TEMPO Wave set WIDE GRIP WORKOUTS STAGE WRIST WRIST CURL