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Training for Mass: Second Edition

Contents

Preface to the Second Edition
Prologue
Part I: The Problem
Part II: Intellect
        Strategy
        Volume training, part one
        High-intensity training
The Adaptation Principle
The Identity Principle
The Intensity Principle
The Specificity Principle
The Duration Principle
The Frequency Principle
The Progression Principle
In summary

Volume training, part two
Muscle Priority Training Principle
Pyramiding Principle
Set System Training Principle
Instinctive Training Principle
Supersets Principle
Tri-Sets Principle
Giant Sets Principle
Compound Sets Principle
Staggered Sets Principle
Double or Triple Split Training Principle
Holistic Training Principle
Eclectic Training Principle
Progressive Overload Principle
Pre-Exhaustion Training Principle
Split System Training Principle
Muscle Confusion Principle
Cycle Training Principle
Forced Reps Principle
Construction of a volume training theory
Frequency
Special Intensity
Physiological Disparity
Special Adaptation
Volume training theory conclusions
        Why volume training works (for some)
        Volume and injury
        Overtraining
        Volume and prioritization
        Investment of Time
        Strategy Conclusions
        Personal observations
        Progressive Mechanical Load Training

Part III: Physique
        Weight training tactics
        Warm-up
        Working Sets
Positive failure
Assisted Repetitions
Cheating
Rest-pause training
Pre-exhaustion
        Rest
        Time under tension
Types of exercises
Free weights vs. machines
Range of motion and partial reps
        Staggered Progression
Single set vs. fiber-specific training
Beginning routines
        Intermediate Routines
        Routine 1
        Routine 2
Progressive mechanical load training regimen
Advanced routines
An analysis of bodybuilding exercises
        Quadriceps
Squats
        Leg press
        Hack squats
        Leg extensions
        Thigh adductors
        Rotary-hip kicks
        Sissy squats
        Lunges
        Hamstrings
Leg curls
Stiff-legged deadlifts
        Glutes
Machine kickbacks
Abductors
        Calves
Calf raises
        Back
Rowing movements
Deadlifts
Hyperextensions
Pulldown movements
Pullovers
        Chest
Pressing movements
Flying movements
        Shoulders
Pressing movements
Side laterals
Rear laterals
Front laterals
Upright rows
Shrugs
        Biceps
Barbell curls
Dumbbell curls
Preacher curls
Dumbbell concentration curls
Cable curls
        Triceps
Close-grip bench press
Dips
Lying extensions
Behind-the head extensions
Cable pushdowns
Dumbbell kickbacks
        Forearms
Wrist curls
Hammer and reverse curls
        Abdominals
Hanging leg raises
Crunches
Twists
Nutrition

Part IV: Intangibles
On War
Courage
Discipline
Energy
Determination
Gratification

Part V: Conclusion
The role of philosophy
The bottom line
Common bodybuilding training myths

Appendix A: Conan and the Wheel of Pain
Appendix B: Steroids
Appendix C: Arthur Jones, the nature of science, and the problems with Mike Mentzer
Appendix D: Interviews
        Robson
        Shaw
        Wilmonen
Appendix E: Bodybuilding and human instinct



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