High performance bodybuilding and fitness
€23.90
This book contains all the necessary information to become a great bodybuilder or professional, from your first training to the highest competition or professional level.
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At You will find the bases of hypertrophy: the volume of training according to level, frequency, repetitions, rests between series, cadence, training routines, systems, periodization, stages of preparation and set-up for a competition, as well as a correct diet and basic supplementation for it.
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" High performance bodybuilding and fitness is born from my own experience, athletes whom I have trained and prepared, studied courses and books, as well as trainers with whom I have been lucky enough to prepare and train.
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I will not deal with a unique or personal system because I think that all well-planned training systems can work, what happens is that everything works for a limited time, since the body quickly adapts and accommodates to the stimuli, ceasing to produce benefits, for Therefore, I consider changes of systems and routines as the first tool for muscle growth, at least in the advanced athlete.
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In addition, the book deals with both natural athletes and athletes using chemical aids, which most books do not, therefore I consider them incomplete, as training and nutrition vary considerably. I also include a part dedicated to the girls, which we sometimes forget about.
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I hope you like this book and help you in your goals, I wish when I started in this sport 30 years ago, I would have found a book like this " .
Index:
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1. The basics of bodybuilding
- What is bodybuilding?
- The basics of bodybuilding
- The training
- The nutrition
- Rest
- mental attitude
- Important Tip
- How to be a good coach and/or trainer
- Factor time and experience
- Training and money
2. Morphological types and genetics
- Endomorph
- Mesomorph
- Ectomorph
- The genetic
3. Hormonal environment and main hormones involved in hypertrophy
- Anabolic hormones
- Testosterone
- Growth hormone
-IGF-1
- Insulin
- Thyroid
- Hormones to control
- Cortisol
- Estrogen
- Insulin
4.- Types of muscle fibers
- Fast white fibers Type II-B
- Intermediate-fast white fibers type II-A
- Slow Fibers Type I or red
- List of Muscles, from the greatest amount of slow or red fiber to fast white
- Conclution
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5. Muscle growth, hypertrophy and hyperplasia
- Why don't I grow up?
- Muscle growth
- Muscle growth activation pathways
- Mechanical tension, also called tension stimulus
- Metabolic stress, also called metabolic stimulation
- muscle damage
- Types of hypertrophy (sarcomeric hypertrophy and sarcoplasmic hypertrophy)
- hyperplasia
- Amount of muscle gained over time
- Optimal fat level for hypertrophy
- Loss of muscle mass after inactivity
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6. Progressive training, periodization and recovery phases
- Progressive training
- Periodization of training and recovery phases
- Supercompensation
- overtraining
- Signs that may indicate that there is overtraining
- Overtraining test
7. Training variables
- intensity
- Training volume
- Number of total sets per muscle group per week
- Total sets per week and per muscle group for beginner level boys
- Total sets per week and per muscle group for medium or advanced level boys without the use of chemical aids.
- Total sets per week and per muscle group for advanced level boys and/or professionals with the use of chemical aids.
- Training frequency
- Training days per week
- Number of repetitions per series
- Weight or load
- Cadence
- Rest between sets
- Selection of exercises
- Range of motion
- Muscle failure yes or no
- muscle confusion
8. Exercises and muscle locations
- Types of grips
- Tips on performing the exercises
- Exercises for the chest and ribcage
- Exercises for the back
- Exercises for the shoulders and trapezius
- Exercises for triceps
- Exercises for biceps
- Exercises for forearms
- Exercises for quadriceps and adductors
- Exercises for femoral or hamstrings and glutes
- Exercises for gastrocnemius and soleus
- Exercises for the abdominals, oblique and transverse
9. Training systems
- Classic system
- Slow cadence system
- High intensity training systems or techniques
- Heavy duty system
- Eclectic system
- System of forced and/or negative series
- Super-series system
- Tri-series system
- Giant series system
- Descending series system
- Rest pause or rest pause system
- Pre-exhaustion system
- Double split system
- Trap system or principle
- Other training systems
10. How to create a routine
- How to create a training routine
- Example of bad and good routine
- Example of division for frequency 1
- Example of divisions for frequency 2
- How to train a backward muscle
- Method 1. to train a lagging muscle (frequency 2)
- Method 2. to train a lagging muscle (frequency 3)
11. Warm-up and stretching
- Warm-up phases
- stretching
12. Routines
- Routines level 1 (Beginners)
- Routine 1: Initiation for the first month
- Routine 2: Second month
- Routine 3: Third and fourth month
- Routine 4: Fifth and sixth month
- Level 2 routines (Intermediate and advanced natural
- Routine 5. Conventional
- Routine 6. Progressive and variable intensity routine
- Routine 7. Supersets
- Routine 8. Tri-sets
- Routine 9. Descending series
- Routine 10. Rest-pause
- Routine 11. Frequency 2
- Level 3 routines (Advanced, professionals and competitors)
- Routine 12. Conventional
- Routine 13. Progressive and variable intensity routine
- Routine 14. Eclectic system
- Routine 15. Frequency routine 2 – 1
- Routine 16. Frequency routine 2 – 2
- Routine 17. Frequency routine 2 – 3
- Routine 18. Advanced routine of frequency 2 and double division
- Recovery or download routines
- Workout 19, recovery week or shock 1
- Workout 20, recovery week or shock 2
13. Training in women
- Training in women
- Model or Division 1
- Model or Division 2
- Routine 1 for girls. Variable intensity and volume.
- Routine 2 for girls. Intensity and progressive volume.
- Routine 3 for girls. Supersets
- Routine 4 for girls. descending series.
14. Injuries
- Bursitis
- Sprains and strains
- Luxations (dislocations)
- Fibrillar breaks
- Treatment of fibrillar ruptures.
- tendinitis
- Treatment of tendinitis
- General rehabilitation
- Recovery program for ligaments and tendons
- Recovery program for muscles
15. Cardio work
- Cardio to burn fat
- Functioning of the Insulin-Glucagon relationship
- Ideal times to do cardio to burn fat
- Types of cardio
- Linear cardio or liss
- Cardio HIIT
- Cardio Tabata
16. Nutrition
- Macronutrients
- Proteins
- Protein needs in bodybuilding
- Carbohydrates
- Glycemic index
- Glycemic load
- Carbohydrate needs
- Fats
- Fat needs
- The fiber
- The keys to nutrition in our sport
- How to prepare a diet according to your needs
- Katch Mcardle's Formula
- Ratio of immediate principles to volume
- Proportion of the immediate principles for fat loss
- Basic Tips
- Diets
- Considerations for volume
- Considerations for definition
- Example of volume diet for athlete of approximately 90 kilos
- Example of volume diet for athlete of approximately 80 kilos
- Example of volume diet for an athlete of approximately 70 kilos
- Example of a definition diet for an athlete weighing approximately 90 kilos
- Example of definition diet for athlete of approximately 80 kilos
- Example of a definition diet for an athlete weighing approximately 70 kilos
17. Nutrition in women
- Nutrition in women
- Example of volume diet for a girl of approximately 60 kilos
- Example of volume diet for a girl of approximately 50 kilos
- Example of definition diet for a girl of approximately 60 kilos
- Example of definition diet for a girl of approximately 50 kilos
18. Fat Loss
- Starting fat loss
- Metabolic damage or adaptation
- Guide to fat loss
- Zigzag diet
- Intermittent fasting
19. Supplementation in bodybuilding
- Essential supplements in advanced athletes
- Optional supplements
- Example of advanced supplementation
- Example of daily supplementation of a professional bodybuilder
- Bodybuilder Pharmacology
- Various supplements and pharmacy drugs
- Supplements used in pre-competition
- Liver purifiers and natural diuretics
- Joints
- Various supplements
- Supplements satiating and used in definition
- Supplements to reactivate energy
- Libido and HPTA recovery
- Antiestrogens and prolactin
- DHT levels, prostate, skin and hair
20. The Competition
- Waste of money
- Level of muscle mass
- Time needed to define
- Fit into the category
- The basics of a pre-competition preparation
- The training
- The diet
- Chemical aids
- Rest
- Fine tunning
- Competition week training
- Diet: unloading and loading of carbohydrates (2 examples)
- Charging considerations
- Competition day diet
- Sodium / Potassium
- Water intake
- Supplements for diuresis
- Chemical aids to eliminate
- Post competition stage
- Final notes
21. Health in bodybuilding
- Health in bodybuilding and fitness
- Blood tests
- Urine analysis
- "Saturation" of proteins
- The liver
- Starting a hepatic clearance
- Nutritional tips for liver detoxification
- Supplements used in liver detoxification or purification
- Common symptoms of an overloaded liver
- Abdominal dilation in bodybuilding
- Solution to abdominal distension
- Gynecomastia
22. Brief guide to anabolic steroids
- Used for size and strength
- Used in definition
- Those with the most side effects
- Those with the fewest side effects
- Those that do not aromatize, to be chosen by those who already have gynecomastia or are prone to it.
- DHT derivatives, to moderate their use by those who tend to hair loss, or acne.
- When evaluating the risk/benefit factor, these are the chosen ones.
- Other substances and hormones used
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