Natural Bodybuilding

Front Cover
Human Kinetics, 2005 - Health & Fitness - 313 pages

Get better and bigger results than you ever thought possible without using illicit or unhealthy drugs. Natural Bodybuilding provides the best training and nutrition prescription available for gaining mass and defining muscles the healthy way.

Detailed programs and workouts, specific techniques for particular lifts, proven dietary guidelines, a weeklong precompetition plan, and true inspirational success stories will help you reach your potential. See what great results you can achieve without incurring the expense and physical toll of a chemically crafted body.

IRONMAN columnist and champion natural bodybuilder John Hansen covers every facet, from the gym to the training table to the competitive stage. Get bigger the right way, with Natural Bodybuilding.

 

Selected pages

Contents

Building Blocks
1
Training Methods for Adding Mass
35
Performing Split Routines
71
Eating for Maximum Results
85
Chest Back and Shoulders
115
Biceps Triceps and Forearms
155
Thighs and Calves
183
Abs
205
Preparing for Competition
219
Precontest Dieting
221
Precontest Training
235
Posing Routines
261
Final Week Refinements
277
Prejudging Finals and Posedown Tactics
285
About the Author 313
Copyright

Common terms and phrases

abdominal amino acids arms Arnold Schwarzenegger barbell Barbell curls barbell rows basic exercises bench press biceps body weight calf raises calories calves cardio chest contest crunches deadlifts deltoids delts develop double biceps dumbbell press endomorphs flex foods forearms Franco Columbu front glycogen grab grams of protein grip hamstrings head heavy weights Incline increase intake intense isolation exercises judges keeping the elbows knee raises lats Lee Haney leg curls leg press look lower abs Lying triceps extensions mandatory poses meals metabolism Mike Mentzer military press movement muscle cells muscle fibers muscle groups muscle mass muscle tissue natural bodybuilder number of sets nutrition off-season onstage overtraining pecs pectorals percent physique posing routine precontest diet prejudging PRIMARY MUSCLES protein powder pump quadriceps rear repetitions Reps set shoulders Slowly lower sodium squats stress superset supplements target area thickness thighs triceps extensions upper abs upper body waist week whey protein workout Wrist curls

About the author (2005)

John Hansen has been a natural bodybuilder for more than 27 years. He has competed in more than 35 bodybuilding competitions and won numerous drug-tested international titles, including Natural Mr. Universe (professional division) and Natural Olympia (professional division). He has won first-place titles in many other competitions including America's Cup Natural Bodybuilding Championship, Natural Mr. North America, Natural Illinois Bodybuilding Championships, Illinois State Bodybuilding Championships, and Mid-America Bodybuilding Championships. Since 2000 Hansen has been a regular contributor and columnist for IRONMANmagazine, in which he advises readers on every aspect of drug-free training and nutrition. Hansen lives in Westmont, Illinois.

Bibliographic information

TitleNatural Bodybuilding
AuthorJohn Hansen
Editionillustrated
PublisherHuman Kinetics, 2005
ISBN0736053468, 9780736053464
Length313 pages
Subjects ›  › 

Health & Fitness / Exercise / General
Sports & Recreation / Bodybuilding & Weightlifting
  
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