ISBN: 9781938895258

Description: 297 pages : illustrations ; 23 cm

Notes: Includes bibliographical references (pages 277-296).

Contents:

• My story : how I transformed my body, and how you can too
• The promise
• Introduction : bigger leaner stronger vs beyond bigger leaner stronger
• Why working out makes you better at life
• Achieving the fitness holy grail : strength, aesthetics, and health
• The mathematics of aesthetics : how to build the ideal male body
• How much muscle can you build naturally, and how quickly?
• An introduction to advanced training principles : the science of proper periodization
• How and when to periodize your training
• The beyond bigger leaner stronger training program
• Your first beyond bigger leaner stronger workouts
• How to improve weak points in your physique
• How to maintain muscle and strength with minimal exercise
• How to improve lower-body flexibility and mobility
• How to improve shoulder flexibility and mobility
• How to use the foam roller to improve performance
• How to break through weightlifting plateaus
• An introduction to advanced nutrition strategies
• The science of metabolic speed and losing or gaining weight
• How to get shredded without frying your muscles or your sanity
• Eight ways to improve hunger control and weight loss
• How to maintain single-digit body fat percentages year-round with ease
• The definitive guide to intermittent fasting
• The definitive guide to carb cycling
• The definitive guide to the paleo diet
• How to stay in shape when you're traveling
• Let's bring change to the workout supplement industry
• The road ahead.

Control Number: 3111560

Subjects:

• Bodybuilding -- Exercise.
• Bodybuilding -- Nutrition -- Requirements.
• Physical fitness -- Nutrition -- Requirements.
• Weight training -- Exercise.
• Weight training -- Nutrition -- Requirements.