Serious Strength Training-3rd Edition
You’ve put in the time, effort, and sweat to build a solid foundation, but you want more—more muscle mass, strength, and definition. Look no further. Serious Strength Training will bring your workouts and results to the next level.
Tudor Bompa (the world’s foremost expert on optimal schedules for training), Mauro Di Pasquale (a leading authority on nutrition for strength training), and former bodybuilder Lorenzo Cornacchia have again teamed up to bring you the latest, greatest, and most effective exercises and programs for hard-core strength.
Featuring solid scientific principles and the latest research, Serious Strength Training provides the blueprint for increasing muscle mass and achieving strength gains you might not have thought possible. Follow the general programs or tailor one to your special needs through manipulation of the six training phases—anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, and transition—and proper application of the individual metabolic profile.
Serious Strength Training is essential reading if you want to lift in the big leagues. Choosing from 67 muscle-stimulating exercises and detailed dietary plans, make it your guide to the greatest training you’ve ever done.
Table of ContentsPreface
Part I Science of Strength Training
Chapter 1 Adapting to the Training Stimulus
Chapter 2 Understanding the Periodization System
Chapter 3 Designing the Perfect Program
Chapter 4 Accelerating Muscle Recovery
Part II Maximizing Nutrition for Muscle Growth
Chapter 5 Nutrition and the Metabolic Diet
Chapter 6 Good and Bad Fats
Chapter 7 Implementing the Metabolic Diet Plan
Chapter 8 Using Nutritional Supplements
Part III Maximum Stimulation Exercises
Chapter 9 Choosing the Best Exercises
Chapter 10 Lower-Body Exercises
Chapter 11 Upper-Body Exercises
Part IV Six Phases of Training
Chapter 12 Anatomical Adaptation (AA)
Chapter 13 Hypertrophy (H)
Chapter 14 Mixed Training (M)
Chapter 15 Maximum Strength (MxS)
Chapter 16 Muscle Definition (MD)
Chapter 17 Transition (T)
Appendix A: Understanding Food Labels
Appendix B: Nutrition for Maximizing the Anabolic Effects of Exercise
Appendix C: Maximum Lift Based on Repetition
Appendix D: Maximum Weight Chart
About the Authors