Bodybuilding for Beginners: The Practical Guide to Muscle Gain, Fat Burning, and Sculpting a Chiseled Physique

Do you want to know the fastest way to gain muscle mass in the gym? Do you want a lean and muscular physique but don't know how to achieve it? Are you unsatisfied with the results you've achieved so far despite your efforts? Or are you about to start but already craving significant results? Thanks to this ready-to-use practical manual, you will have a smooth path for muscle growth beyond your expectations! Bodybuilding is a meritocratic discipline: it does not reward those with so-called “predisposition” but those who train in the right way. Even the least athletic and muscular person can achieve extraordinary results with a correct training program. But Which program to follow? For how long? Which exercises to include and what is the correct execution? How to progress in loads? And what is the diet that allows me to grow muscle? The answer to these and a thousand other questions can be found in the training program contained in this manual, lasting 18 - 24 months, capable of taking even the most complete beginner to gain at least 10kg of mass. In this book, you will find - How to acquire the right mindset that will allow you to achieve extraordinary results in bodybuilding. - How to Set Up Training: the optimal weekly routine, how to establish the target weight, acquire the correct posture, and perform a warm-up to prevent injuries. - Muscle building exercises: the illustrated list with a detailed explanation to perform each exercise you will face in the gym. - 3 different training programs: for different levels of difficulty: full-body schedule for beginners, single-frequency schedule for intermediates, and multi-frequency schedule for advanced users. - 10 techniques: divided by level of difficulty that will allow you to overcome your limits time and again and build superb muscle mass. - Nutrition in bodybuilding: the correct intake of calories and macronutrients that allows you to maximize muscle building in the mass phase and burn fat while maintaining lean mass in the definition phase. - Your schedule for the next 18 months. All the information contained in this book materialized in an 18-month program capable of taking you from 0 to 10+kg of muscle mass. ... and much more! index Introduction to Bodybuilding..................................................................6 A Matter of Mindset: The Case of Arnold Schwarzenegger................11 Goal Definition and Focus on the Result ..........................................15 Utilizing Creative Imagination...........................................................17 Detachment from Distractions for Goal Achievement .....................19 Stepping Out of the Comfort Zone and Managing Failure................20 Planning Your Training .........................................................................22 How many workouts to perform during a week?.............................24 So, How Do You Maintain the Routine?............................................25 How to Avoid Injuries: Posture, Warm-Up, and Target Load............27 Determining the Target Weight ........................................................31 Muscle-Building Exercises....................................................................34 The three fundamental exercises .....................................................36 Bench Press...................................................................................36 Squat.............................................................................................40 Deadlift .........................................................................................43 Chest Exercises..................................................................................46 Incline Bench Press .......................................................................46 Chest Press....................................................................................48 Cable Crossovers...........................................................................50 Bicep Exercises..................................................................................52 Dumbbell Curl...............................................................................52 Barbell Curl ...................................................................................54 Leg Exercises .....................................................................................56 45° Leg Press.................................................................................564 Leg Curl .........................................................................................58 Leg Extension................................................................................59 Lunges with Dumbbells.................................................................61 Calf Raises on Smith Machine.......................................................62 Shoulder Exercises ............................................................................63 Dumbbell Shoulder Press..............................................................63 Lateral Raises ................................................................................65 Military Press ................................................................................67 Barbell Row...................................................................................69 Lat Pulldown Machine ..................................................................71 Low Pulley Row with Close Grip ...................................................73 Vertical Row ..................................................................................75 Rear Deltoid Flyes .........................................................................76 Shrugs ...........................................................................................77 T-bar Row......................................................................................78 French Press..................................................................................80 Push-Down....................................................................................82 Dips on Parallel Bars .....................................................................84 Beginner to Intermediate Workout Plans ..........................................86 Full- Body Workout Plan ...................................................................87 The Mono-Frequency Approach.......................................................90 Mono-frequency workout plan.....................................................94 3 days x week................................................................................94 Four-Day-Per-Week Mono Frequency Training.................................96 Progressing in Weight Load and Muscle Gain: Practical Techniques for Beginners and Intermediates ......................................................101 Volume............................................................................................103 Intensity ..........................................................................................1045 Density............................................................................................106 Technique for Increasing Loads: The Pyramid Method .................107 Periodization in Bodybuilding ............................................................109 Managing Your Program .................................................................111 Advancing in Bodybuilding: Multi-frequency and advanced techniques for muscle gain................................................................117 Advanced Techniques for Increasing Loads in Fundamental Exercises 121 Reverse Pyramid .........................................................................122 A step in Powerlifting..................................................................124 Advanced Techniques for Hypertrophy ..........................................125 Supersets for Antagonistic Muscles............................................125 Summarizing Your Training Program...................................................127 Portable Training Cards.......................................................................129