Jim Stoppani's Encyclopedia of Muscle & Strength, 2E
Whether you seek fat loss and lean muscle development or mass development and strength improvement, this comprehensive guide with 382 exercises and 116 ready-to-use workouts featuring the most popular training equipment (free weights, TRX, BOSU, kettlebells, and body weight) will position you for success.
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Contents
TRAINING FOR MUSCLE MASS | 41 |
TRAINING FOR MAXIMAL STRENGTH | 171 |
TRAINING FOR MAXIMAL FAT LOSS | 251 |
TRAINING EXERCISES | 305 |
Chest | 307 |
Shoulders | 332 |
Back | 361 |
Trapezius | 385 |
Abdominals and Core | 474 |
Whole Body | 499 |
Calisthenics | 518 |
NUTRITION FOR MAXIMIZING MUSCLE MASS STRENGTHAND FAT LOSS | 525 |
Nutrition for Maximizing Muscle Mass and Strength | 527 |
Nutrition for Maximizing Fat Loss | 543 |
Appendix A Metric Equivalents for Dumbbells and Weight Plates | 558 |
Appendix B List of Alternative Foods | 559 |
Triceps | 398 |
Biceps | 415 |
Forearms | 435 |
Quadriceps | 442 |
Hamstrings and Glutes | 457 |
Calves | 464 |
Glossary | 561 |
| 565 | |
| 570 | |
About the Author | 578 |
Common terms and phrases
10RM from test 20 sec Rest 20-30 grams protein 3/to failure 60 band Barbell curl Barbell row Barbell shoulder press bent-over row beta-alanine biceps body weight Cable crossover calories CALVES carbohydrate cardio casein chest Close-grip bench press Dumbbell bench press dumbbell curl Dumbbell shoulder press elbows exercise 30 sec Exercise Sets Reps failure 60 sec fat loss feet floor FOREARMS HIIT hips Kettlebell knees Lat pulldown leg curl Leg extension Leg press lift lifter Lying triceps extension mixed protein powder MOVE muscle fibers Muscle group Exercise muscle growth muscle mass number of reps overhand grip overhead perform phase protein powder whey push-up rep range Rest 20 sec reverse wrist curl Reverse-grip Romanian deadlift rowing exercise Seated calf raise sec 10 sec sec Rest 20 shoulder-width slowly lower Smith machine squat Standing calf raise starting position Straight-arm pulldown strength training Superset TABLE tbsp training split Triceps pressdown upright row week