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"This massive and authoritative Master Blaster book is the greatest bodybuilding book ever written, primarily because it is firmly based on the training principles of the Weider System of Bodybuilding, which have been followed by literally every bodybuilder in the modern history of the sport. I began developing my Weider System back in the 1930s and continue to refine and add new Weider Training Principles to it. You can rely on the information I present in this book to improve your physique. Good luck!" -- Joe Weider On Instinctive Training "One of the most fundamental secrets of successful bodybuilding is getting to know your body and how it reacts to various training and nutritional practices. Unless you have finely honed your instinctive training ability, it will take many weeks, even months, to evaluate each experiment. It definitely pays to master the Weider Instinctive Training Principle." -- Franco Columbo, two-time Mr. Olympia On Progression "The key to building massive, powerful muscles is to doggedly increase the training weights you use. But it is only good to increase training poundage if you do so in perfect form. There is a direct correlation between the amount of weight you use with perfect biomechanics in an exercise and the mass of muscles that move that weight." -- Lee Haney, three-time Mr. Olympia On Muscle Confusion "Once I reached the advanced level of bodybuilding and started entering competitions, I discovered that I quickly became bored with a set training program. I began to use the Weider Muscle Confusion Principle, changing to a new and more challenging routine every time I came into the gym to bomb a particular body part." -- Lou Ferrigno On Supersets "Since supersets constitute a big jump in training intensity, I always tell bodybuilders new to the Weider Supersets Training Principles to experiment with supersets, compounding movements for the biceps and triceps, or forearm flexors and forearm extensors." -- Albert Beckles, IFBB World Pro Grand Prix Champion

Tabla de contenidos provista por Syndetics

• Preface(p. ix)
• Part I Advice to Novice Bodybuilders(p. 1)
• 1 The Bodybuilding Lifestyle(p. 3)
• 2 The Basics of Bodybuilding(p. 7)
• 3 How Muscles Grow Larger and Stronger(p. 23)
• 4 Bodybuilding Safety and Warm-Up Procedures(p. 28)
• 5 Beginning Exercises and Routines(p. 38)
• 6 Other Bodybuilding Basics for Mind and Body(p. 64)
• Part II Advice to Intermediate Bodybuilders(p. 73)
• 7 Instinctive Training and Overtraining(p. 75)
• 8 Weider Specialization Techniques(p. 87)
• 9 Building Mass Through Exercise(p. 108)
• 10 Training Injuries(p. 115)
• 11 Intermediate Training Tips(p. 120)
• Part III Advice to Advanced Bodybuilders(p. 131)
• 12 Advanced Training Techniques(p. 133)
• 13 Other Advanced Training Topics(p. 148)
• 14 Aerobics and Bodybuilding(p. 155)
• 15 Flexibility and the Bodybuilder(p. 166)
• Part IV Body Part Training Register(p. 166)
• 16 Developing Awesome Abdominals(p. 179)
• 17 Big Back Bombing(p. 200)
• 18 Biceps Blasting(p. 232)
• 19 Building Huge, Diamond-Shaped Calves(p. 265)
• 20 Championship Chest Development(p. 283)
• 21 Fabulous Forearms!(p. 314)
• 22 Building a Column of Neck Muscle(p. 327)
• 23 Training Thighs and Hips(p. 331)
• 24 Sculpting Stupendous Shoulders(p. 356)
• 25 Titanic Triceps Training(p. 383)
• Part V The Competitive Cycle(p. 407)
• 26 Training for a Bodybuilding Competition(p. 409)
• 27 Posing, Grooming, and Publicity(p. 427)
• Part VI Bodybuilding Nutrition(p. 453)
• 28 Nutrition and the Competitive Bodybuilder(p. 455)
• 29 Cycle Dieting(p. 462)
• Part VII The Psychology of Bodybuilding(p. 469)
• 30 The Inner Game of Bodybuilding(p. 471)
• 31 Gaining the Psychological Edge(p. 480)
• Glossary(p. 493)
• Index(p. 499)