GTP_Book.pdf

Last Word In

The

Bodybuilding

SCOTT ABEL I

CHRIS CORMIER I

JONATHAN COYNE I

JAY CUTLER I

MAT DUVALL I

NICK EVANS I

CHARLES GLASS I

KING KAMALI

LEGAL DISCLAIMER

This book represents the culmination of over 100 years

of bodybuilding knowledge and know-how. Hopefully,

you will enjoy reading it, and will come to refer to it

from time to time as your bodybuilding goals change.

This book would not have been possible were it not for

Iovate Health Sciences, who sponsored and generously

paid for all costs involved in its development, and the

dedicated Iovate researchers, who worked with the

authors in developing the content. In this book, you will

see products promoted. Feel free to investigate them

further if you are interested, since knowledge is power.

If you do use a supplement, make sure you read the label

carefully and follow its instructions. It is also advisable

to consult a physician before beginning any diet or

exercise program, including those contained in this

book. Feel free to log on to getthepump.com to fill out

a survey to help in creating other books in the future that

you find truly interesting, and to share more about your

experiences as a bodybuilder. That’s enough lawyer-speak

and red tape ... get busy reading and have some fun!

DEDICATION

This book is dedicated to you – the bodybuilder. Your

discipline, passion, and dedication to bodybuilding

served as the inspiration we drew upon to create the best

book we could.

AUTHORS

Scott Abel

Chris Cormier

Jonathan Coyne

Jay Cutler

Mat Duvall

Dr. Nick Evans, MD

Charles Glass

King Kamali

ART DIRECTION & DESIGN

Armen Anderian

ILLUSTRATION

Helena Yoon

Scott Abel is consid-

ered by many in the

industry to be the

trainer to see when

you want to win a

bodybuilding cham-

pionship. In fact, it

usually comes as no

surprise when Scott’s

clients take home the

hardware at the shows

in which they com-

pete. Scott’s real-

world and theoretical

knowledge of diet,

supplementation, and

training, along with his ability to apply it to just about

any bodybuilder preparing for a contest, makes him a

true icon in the sport. Scott is also the innovator behind

a unique training system called “Innervation Training.”

Educated at Queen’s University, Scott is a regular lec-

turer and contributor to magazines around the world.

Not one to rest on his laurels, Scott also sports what

some consider to be the best physique of any trainer out

there. He practices what he preaches!

Jonathan Coyne

obtained his honors

bachelor degree in bio-

logical sciences from

the University of

Guelph. Currently

enrolled in post-gradu-

ate studies at world-

renowned University

of Toronto, Jonathan

has spent the past 10

years studying the sci-

entific principles of

hormone interaction,

nutritional supplemen-

tation, and biochem-

istry as they relate to muscle growth. Jonathan has also

managed to take time away from his studies to compete

successfully on the amateur side of bodybuilding in

order to apply his theoretical knowledge. An avid sup-

plement industry expert and employee at Iovate Health

Sciences Inc., Jonathan’s unique knowledge of the ins

and outs of nutritional supplements brings an exciting

edge to this book.

Jay Cutler is the

hottest bodybuilder

on the pro circuit

today. No one has fin-

ished first or second

in as many shows as

Jay has in the last

three years. Thrice a

runner-up in the Mr.

Olympia contest, and

the winner of the first

three-peat in the his-

tory of the Arnold

Classic, Jay is the

epitome of profes-

sional bodybuilding

success. With arguably the most massively complete

physique onstage and conditioning that is second to

none, Jay is the pundits’ pick as the heir apparent to the

Mr. Olympia throne. The writer of a monthly column in

Muscular Development magazine, Jay is respected as a

true authority in the sport of bodybuilding. However,

Jay’s success comes primarily due to his mentally

intense approach to bodybuilding. Cerebral, methodical,

and intelligent, Jay prides himself on coming into each

show prepared to win. And he does.

Chris Cormier is

this decade’s most

successful pro body-

builder. With a stran-

glehold on the

Ironman Pro Invit-

ational title (he won

it four years in a

row), and with

four straight

runner-up fin-

ishes at the

Arnold Classic

(had it not been for

Jay Cutler, he would

be a three-time

champion), Chris has cemented himself a place in

bodybuilding’s hall of fame whenever he decides he’s

had enough of winning shows. With arguably the most

symmetrically complete physique for a big man ever,

Chris dominates when he steps onstage. With knowl-

edge gleaned through years of toil in and out of the gym,

and shared in his regular column in Muscular

Development magazine, Chris has developed a knack

for knowing what works and what doesn’t.

ii About The Authors

getthepump.com

Never has a body-

builder been able to

express himself as

eloquently as Mat

Duvall , as evidenced

by his regular

and much-read col-

umn in Muscular

Development maga-

zine. And at the same

time, few body-

builders train and

diet with the intensi-

ty Mat demonstrates.

As a pre-med student

in university, Mat

studied human physiology and nutrition. He would later

apply this knowledge as he built a National-

Championship-caliber physique and most certainly the

strongest and freakiest arms the world has ever seen.

Mat lends his intelligent and intense approach to build-

ing massive arm pumps for readers. Caution: His tale is

not for the weak of heart!

If you ask the best pro

bodybuilders in the

world, Charles Glass

needs no introduction.

When top pro body-

builders run into train-

ing problems, they see

Charles, and he fixes the

problem. More sought-

after than any other

trainer in the world,

Charles operates out of

prestigious Gold’s Gym

in Venice, California.

With a university education

in engineering, Charles has a keen understanding of the

mechanics and movement of the human body, and is able to

tackle any muscle group with a thorough and scientific

training regimen guaranteed to solve the problem. Charles

is a regular and outstandingly popular columnist for both

MuscleMag International and Muscular Development

magazines. But Charles isn’t just a great trainer and author.

Charles is also an IFBB pro and world-champion body-

builder. Now in his forties, Charles sports a physique that

remains as stunning as ever – a testament to his knowledge

and know-how.

Dr. Nick Evans ,

BSc, MD, FRCS

(Orth), is an

orthopedic sur-

geon and sports

physician in

Los Angeles,

California. He

studied medicine

at the University

of London in

England and was

trained in ortho-

pedic surgery at

the University

Hospital of Wales.

Dr. Evans developed additional skills in arthroscopic

surgery at Dalhousie University in Canada and at the

Southern California Center for Sports Medicine. As a

physician, he has worked with many elite athletes. As a

scientist, he has fostered research in sports injury and

performance-enhancing aids. He has written for over 15

scientific publications and has spoken at numerous

international meetings. Dr. Evans is a columnist for

MuscleMag International . In honor of his work,

Dr. Evans recently appeared in an edition of Who’s Who

in Medicine and Healthcare .

National champion King

Kamali is one of the most

feared new bodybuilders

on professional stages

today. With a physique

that can lay to waste those

of more established pros

and a persona that takes

charge, King is the future

of bodybuilding. A

regular feature in Flex

magazine, King’s brash,

no-holds-barred approach

to bodybuilding has

revolutionized the sport.

With freaky conditioning and full, round muscles, King is

knocking on the door of bodybuilding’s most hallowed con-

tests. With an intense attitude in the gym and a voracious

appetite for knowledge about physiology and nutrition,

King is the perfect bodybuilder to consult for true success.

Educated at George Mason University with a bachelor of

science degree in exercise physiology, King can talk the talk

and walk the walk. With this book, King brings his no-non-

sense attitude to the printed page for the first time ever.

AUTHORS

About The Authors

iii

Table Of

CONTENTS

CHAPTER 1

Get The Pump And Get Growing . . . . . . . . . . . . . . . . . 1

CHAPTER 2

The Science Behind The Pump . . . . . . . . . . . . . . . . . . 9

CHAPTER 3

How The Pump Builds Muscle . . . . . . . . . . . . . . . . . 17

CHAPTER 4

Using The Pump To Build Real Strength . . . . . . . . . . 27

CHAPTER 5

How The Pump Feeds Your Muscles . . . . . . . . . . . . . 35

CHAPTER 6

Train For The Maximum Pump . . . . . . . . . . . . . . . . . 43

CHAPTER 7

Eat Big For Big Pumps . . . . . . . . . . . . . . . . . . . . . . . 57

CHAPTER 8

Pump Up With The Right Supplements . . . . . . . . . . . 69

CHAPTER 9

Pump Up Your Delts . . . . . . . . . . . . . . . . . . . . . . . . . 77

CHAPTER 10

Pump Up Your Chest . . . . . . . . . . . . . . . . . . . . . . . . . 85

CHAPTER 11

Pump Up Your Arms . . . . . . . . . . . . . . . . . . . . . . . . . 91

CHAPTER 12

Pump Up Your Back . . . . . . . . . . . . . . . . . . . . . . . . . 99

iv Table Of Contents

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