body-building(1).pdf

BODY BUILDING

SECRETS REVEALED

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Table of Contents

Introduction 3

Weight Training 4

Exercises 5

Workout Plans 12

Eating Right 17

Carbohydrates 17

Protein 19

Fats 21

Sample Meal Plans 26

Cooking for Mass (Recipes) 31

Sweet Dreams (Getting Enough Rest) 41

Supplements 43

Creatine 43

Glutamine 45

Protein 46

Nitric Oxide 46

Steroids & Growth Hormones 47

Body Building for Her 48

Body Building for Teens 50

Contests 53

Your Resources 58

Conclusion 60

INTRODUCTION

Ever since the fitness craze in the 1980’s, we have become a

nation increasingly aware of our health and physique. Millions of

dollars are spent every year in the quest for a perfect body. Gyms are

big business, personal trainers are making a tidy living helping people

stay fit, and body building supplements are at an all-time level of

performance.

In actuality, the sport of body building has been around for quite

some time. In the late 19 th century, the man known as the “father of

bodybuilding”, Eugen Sandow was credited with inventing the sport by

inviting people to view his body in muscle display performances.

Sandow built a stage performance around displays of strength

and agility as well as showing off a “Grecian” physique which was

considered the ultimate body. He became so successful, he created

several businesses around his fame and was among the first people to

market body building products bearing his name. As he became more

popular, he was credited with the invention of the first exercise

equipment marketed to the masses.

Sandow was also credited with beginning the first body building

contest called “The Great Competition” held in London. This

competition was the basis for many others to follow including the Mr.

Olympia competition that remains the most popular body building

contest to date.

When World War II broke out, men in the country were inspired

to become bigger in their physique, stronger, and more aggressive in

their behavior. Training techniques were improved, nutrition was

focused on more than ever, and body building equipment evolved into

effective means for working muscles in ways never thought of before.

It was also around this time that many body building

organizations came into being including the Amateur Athletic Union

and the International Federation of Body Building. In 1970, body

building was taken to a new level when the film “Pumping Iron” was

released starring Austrian newcomer Arnold Schwarzenegger.

Through the years, body building has just grown in popularity

becoming almost an obsession for many people. Women have started

to take an interest in honing their bodies, and the sport has evolved

into a real competitive arena.

If you’ve always wanted to learn about how to build your body to

that “Grecian Ideal” envisioned by Eugen Sandow, there can be a lot

to learn. This book will guide you through some of the basics to get

you started. Of course, nothing will compare to actually getting to the

gym and lifting those weights, but you’ll need some information first.

That’s why we’re here. We want to reveal body building secrets

to YOU.

WEIGHT TRAINING

Body building is the process of developing muscle fibers through

various techniques. It is achieved through muscle conditioning, weight

training, increased caloric intake, and rest. Workouts are designed to

focus on certain muscle categories, and foods are consumed with the

intention to build the body’s metabolism and increase mass.

This section will focus on weight training for body builders.

Weight training develops both strength as well as the size of skeletal

muscles. It uses the force of gravity to oppose the force generated by

muscles through contraction. Weight training uses a variety of

specialized equipment designed to target specific muscle groups and

movements.

Some people refer to weight training as strength training. While

they are not exactly the same, they are both similar to each other.

Strength training focuses on increasing muscular strength and size.

Weight training is one type of strength training using weights as the

primary force to build muscle mass.

The basic principles of weight training are pretty much the same

as those of strength training. It involves a manipulation of the

numbers of reps, sets, tempo, exercise types, and weight moved to

cause desired increases in strength, endurance, size, or shape.

The specific combination of reps, sets, exercises, and weight

depends upon the desires of the body builder. Sets with fewer reps

can be performed with heavier weights but have a reduced impact on

endurance.

Equipment used in weight training include barbells, dumbbells,

pulleys, and stacks in the form of weight machines or the body’s own

weight as in push-ups and chin-ups. Different weights will give

different types of resistance.

Weight training also focuses on form performing the movements

with the appropriate muscle groups and not transferring the weight to

different body parts in order to move great weight. If you don’t use

good form in weight training, you risk muscle injury which could hinder

your progress.

Another form of weight training is resistance training.

Resistance training involves the use of elastic or hydraulic resistance

to contraction rather than gravity. When your muscles are resisting a

weight, the overall tone of that muscle will grow over time.

If you are a beginner at weight training, you should not just

“jump right in”. You need to build up your strength and over-working

your muscles can cause more harm than good. Some of your muscles

might be naturally stronger than others. Building up slowly allows

muscles to develop appropriate strengths relative to each other.

Most gyms offer the services of a personal trainer that comes

with the membership fee. These trainers can suggest specific

workouts for you to begin with. If you want to undertake it yourself,

we can make a few suggestions on routines that can help you build

muscle and get on the way to a great body.

First, we’ll define some common exercise for clarification.

EXERCISES

You may not be familiar with some of the terminology used in

body building. Along the same line, you should know what certain

exercises are and how to safely perform them. There are all sorts of

exercises you can perform – so many, in fact, space prevents us from

listing all of them. However, learning the basics can be a great help.

Dumbbell Bench Press

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