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The_Bulldog:
The Poliquin Principles: Successful Methods for Strength and Mass Development
by Charles Poliquin
Datum izdavanja 1997 godina
Broj stranica 130+
76 mb
Preuzet kratak opis
The Poliquin Principles has been been described as being accessible to the beginner and also of use to the more advanced trainer. The book is extremely well-researched and contains references to studies done on several continents. In Amazon.com's editorial review they noted, "From obscure European journals, [Poliquin] found a ton of information on such arcana as the speed at which an exercise should be performed and the amount of rest that should be taken between exercises." Despite the emphasis on research and technical nature of much of the book, Amazon.com gave it a positive review and summarized it as, "... a serious training manual that's also a lot of fun to read." Other reviews were positive overall, but criticized the layout and poor photos which did not serve much illustrative purpose.
O Autoru
Charles Poliquin is a Canadian strength training coach who has trained world class athletes such as Olympic Gold medal sprinter Donovan Bailey, National Football League (NFL) Pro Bowl wide receiver David Boston, and National Hockey League (NHL) All-Star Chris Pronger among others. Poliquin, a native of Ottawa, Canada, has trained Olympic medalists in 12 different sports and possesses a B.Sc. in Kinesiology and a M.Sc. in Exercise Physiology. Poliquin garnered some mainstream recognition for his column in the fitness publication Muscle Media 2000 in which he gave his strength-training advice in monthly articles to the general public, and later through the online and print versions of Testosterone Magazine. Poliquin has also published several books. As a columnist, Poliquin, who speaks 3 different languages (English, French, and German), has written over 500 articles which have been translated into 7 different languages (English, Swedish, German, French, Italian, Dutch and Japanese). His first book The Poliquin Principles formatted a basic summary of his training methods and provided insight into the training regimens of some of the world's top athletes. Poliquin also promoted and helped popularize German volume training.
Neki od sportista koje je trenirao
# Donovan Bailey, Olympic Gold Medalist 100 m sprint
# David Boston, NFL Pro Bowl wide receiver
# Al MacInnis, Retired NHL defenseman, Norris Trophy winner
# Joe Nieuwendyk, Florida Panthers, Conn Smythe Trophy winner, Stanley Cup winner
# Chris Pronger, Anaheim Ducks, Stanley Cup winner; winner of Norris and Hart Trophies
# Canadian short-track speed-skating team
# Dwight Phillips, Olympic Gold Medalist long jumper
# Nanceen Perry, World Record Holder 4 x 200 m
# Michelle Freeman, former number 1 ranked hurdler in the World
# Chris Thorpe, Olympic Silver & Bronze Medalist, Double's Luge
# Adam Nelson, World Champion & 2x Olympic Silver Medalist, Shot Put
# Gary Roberts, NHL player—Roberts credits Poliquin with helping him make a successful return to the NHL after 2 of his previous return attempts failed due to physical injury.
http://rapidshare.com/files/286603702/Charles_Poliquin-The_Poliquin_Principles.pdf
The_Bulldog:
Beyond Bodybuilding
by Pavel Tsatsouline
Datum izdavanja 2005 godine
Broj stranica 340+
9.4 mb
Preuzet kratak opis
Smash Your Training Plateaus, overcome injuries, make unprecedented strength gains and grow more muscle… with a classical education in the wisdom of the past and the scientific breakthroughs of the modern day masters
O Autoru
Pavel Tsatsouline (born Aug. 23, 1969 in Minsk, USSR) is a fitness instructor and a nationally ranked kettlebell competitor in the former Soviet Union. He is involved with the evolving field of martial arts fitness and is a major proponent of the traditional Russian fitness tool, the kettlebell, as an exercise and strengthening tool.
Tsatsouline was a physical training instructor for the Soviet special forces. He has trained personnel from the U.S. Army, U.S. Marine Corps, the National Nuclear Security Administration / U.S. Department of Energy, and the US Secret Service.
He was voted a "Hot Trainer" by Rolling Stone in 2001.
Tsatsouline has published articles in Milo magazine and Performance Press.
Drugi o knjizi
“Beyond Bodybuilding is a treasure chest of strength training secrets.”—Larry Scott, first Mr. Olympia
http://rapidshare.com/files/286745301/Pavel_Tsatsouline_-_Beyond_Bodybuilding.pdf
The_Bulldog:
Bodybuilding Nutrition
by Skip La Cour
Datum izdavanja 2000 godina
Broj stranica 80+
1.3 mb
Preuzet kratak opis
Here’s what you’ll learn in this special presentation of nutrition:
* The Importance Of Good Nutrition
* Good Eating Habits Are Built Upon A Foundation Of Motivation
* The Three Most Important Keys To Understanding Effective Bodybuilding Nutrition
* Simplicity And Efficiency Is What’s Important In A Nutritional Program
* The Macronutrients And What They Do For Us -- Protein, Carbohydrates And Fat Explained
* The "Right" Ratio Of Macronutrtients
* Determining How Many Calories You Should Eat
* Skip La Cour’s Simple Way To Determine Your Maintenance Level
* Body Composition
* Determining How Many Meals To Eat Each Day
* Skip La Cour’s Basic Meal Plan
* Eating To Build Muscle Mass
* How To Calculate The Percentages Of Macrocnutrients In Your Food – A Quick Nutrition Mathematics Review
* The Importance Of Protein
* How Much Protein You Should Eat To Build Muscle
* Skip La Cour Explains His "Protein Consumption Window Of Opportunity" Theory
* The Danger Of Eating Too Much Protein
* The "Bulking Up" Strategy For Packing On Muscle Mass
* Eating To Lose Body Fat
* There’s No Substitute For Hard Work When It Comes To Losing Body Fat
* Why Starchy Carbohydrates May Not Be As Good For You As You Think
* Building Muscle And Losing Body Fat At The Same Time
* Dealing With The Challenge Of A Slow Metabolism
* Dealing With The Challenge Of A Fast Metabolism
* Why You Should Keep Your Diet Simple
* The Benefits Of Adding "Good" Fat To Your Diet And The Painful Lesson I Learned!
* Skip La Cour’s First 5 To 6 Months Of Dieting The Year He Won The NPC Team Universe
* Skip La Cour’s Last 10 To 12 Weeks Of Dieting The Year He Won The NPC Team Universe
* Skip La Cour’s New And Improved "Good Fat" Diet
* The Importance Of Drinking Plenty Of Water
* Skip La Cour’s Tip For Drinking More Water
* The Benefits Of Adding Salt To Your Meals
* Getting Shredded And Maintaining Muscle Is A Matter Of Heart
* How Do You Know That You’re Losing Muscle?
* Incorporating "Cheat Days" Into Your Disciplined Diet Without Feeling Guilty
* The Bodybuilding Triad: A Visual Demonstration Of The Importance Of Nutrition
* Skip La Cour’s Top Ten Nutrition Tips
* Samples Of Skip La Cour’s Nutritional Programs
* Skip La Cour’s Ten Tips For Eating Well Despite Your Busy Schedule
* 10 Keys to Creating an Effective Nutritional Plan
O Autoru
Skip La Cour has become a pioneer in drug-free bodybuilding by the example he has set on the competitive bodybuilding stage and by his articles and seminars about natural bodybuilding. Delivering what he describes as "information and inspiration for drug-free training," La Cour is fulfilling his mission by helping hundreds of people around the world improve their nutrition and supplementation habits, increase their level of training knowledge, and be motivated to develop their physiques to outstanding levels naturally.
In 1992 he became the first man in the history of the AAU to ever to win the Mr. California and Mr. Natural California in the same year. Drug-free for life, La Cour first appeared on the national scene in 1994, when he won the Musclemania Natural Bodybuilding Championships on ESPN television. He became one of the top amateur drug-free bodybuilders in the nation by becoming the 1995 NPC Team Universe Heavyweight National Champion and earning a spot on the five-man USA Bodybuilding Team competing in the much-heralded Mr. Universe contest.
He has accomplished much as a writer, contributing to several national and international bodybuilding publications over the last few years. La Cour is currently a featured writer for All Natural Muscular Development, with two monthly columns "Skip La Cour's Natural Bodybuilding Digest" and "Thinking Big." He is also a writer for Great Lakes Fitness Guide, Steele Jungle, and Natural Muscle Magazine. For over two years, he wrote "Lean and Clean," a monthly column in Ironman magazine and was a contributor to Advanced Supplementation Techniques, a nationwide newsletter produced by AST Research. Skip is a contributor to the online bodybuilding magazine Digital Physique.
La Cour has been an endorsed bodybuilder for Met-Rx, AST Research, and TWINLAB nutritional supplements. He has also starred in a national television commercial while appearing in several others.
Competitive Record
* 2002 NPC Team Universe Championships (Men's) - 1st
* 1997 NPC Team Universe (Drug-Tested Nationals) 5th Heavyweights*
* 1997 NPC USA Did Not Place in Heavyweights
* 1996 NPC Team Universe (Drug-Tested Nationals) 2nd Heavyweights *
* 1995 NPC Team USA Bodybuilding Team Member at Mr. Universe in Guam
* 1995 NPC Team Universe (Drug-Tested Nationals) Heavyweight Class Champion*
* 1994 Musclemania Natural Bodybuilding Championships Overall Champion *
* 1994 NPC Natural Nationals (Team Universe) 3rd Heavyweights*
* 1994 Ironman Naturally (Southern California) Overall Champion *
* 1994 ABCC Natural California Class Champion *
* 1994 NPC Emerald Cup 3rd Heavyweights
* 1994 NPC San Jose 3rd Heavyweights
* 1993 Natural Musclemania 2nd Heavyweights*
* 1992 AAU Mr. California Overall Champion
* 1992 AAU Mr. Natural California Overall Champion *
* 1992 NPC Contra Costa Light-Heavyweight Class Champion
* 1992 NPC Northern California 2nd Heavyweights
* 1990 AAU Mr. Western Natural USA Overall Champion *
* 1990 ABA World Cup of Natural Bodybuilding Overall Champion *
* 1990 AAU Mr. Fremont Overall Champion
* *Denotes Drug-Tested Contests (method: polygraph-lie detector, urinalysis, or both)
http://rapidshare.com/files/286603708/Skip_La_Cour_-_Bodybuilding_Nutrition.pdf
The_Bulldog:
Strength Training Anatomy - second edition
by Frédéric Delavier
Datum izdavanja 2005 godine
Broj stranica 150+
87 mb
Preuzet kratak opis
Discover for yourself the magic of Strength Training Anatomy, one of the best-selling strength training books ever published!
Get an intricate look at strength training from the inside out. Strength Training Anatomy, with nearly half a million copies already sold, brings anatomy to life with more than 400 full-color illustrations. This detailed artwork showcases the muscles used during each exercise and delineates how these muscles interact with surrounding joints and skeletal structures. Like having an X-ray for each exercise, the information gives you a multilateral view of strength training not seen in any other resource.
This updated bestseller also contains new information on common strength training injuries and preventive measures to help you exercise safely. Chapters are devoted to each major muscle group, with 115 total exercises for arms, shoulders, chest, back, legs, buttocks, and abdomen.
The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications.
***Moja preporuka pocetnicima***
O Autoru
The former editor in chief of the French magazine PowerMag, Frédéric Delavier is currently a journalist for the French magazine Le Monde du Muscle and a contributor to several other muscle publications, including Men’s Health Germany.
Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.
Delavier won the French powerlifting title in 1988 and makes annual presentations on the sports applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.
http://rapidshare.com/files/286712410/Strength_Training_Anatomy_2nd_Edition.pdf
The_Bulldog:
Weight-training technique
by Stuart McRobert
Datum izdavanja 1996 godina
Broj stranica 220+
15.5 mb
Preuzet kratak opis
Achieving your physique, strength or fitness goals hinges on the bedrock of correct exercise techniques. This guide will teach you how to use perfect exercise technique. Whether you're a hardcore bodybuilder or a fitness trainee, male or female, beginner or very advanced this book is for you.
O Autoru
Stuart McRobert (born 1958 in England) is a writer on strength training, best known as the founder and publisher of Hardgainer magazine.
McRobert started weight training at age 15, and began writing articles on weight training while attending college in Liverpool, England. His first article was published in Iron Man in July, 1981. McRobert moved to Cyprus in 1983, teaching at an English language school in Nicosia.
McRobert founded CS Publishing, and began publishing Hardgainer in July, 1989. He continued publishing the magazine until June, 2004. Despite no longer publishing the magazine, he continues to operate the Hardgainer web site and his book publishing operation. In addition to Hardgainer, McRobert has published numerous articles in popular bodybuilding magazines such as Iron Man. He has written several books:
* Brawn (1991)
* The Insider's Tell-All Handbook On Weight-Training Technique (1996)
* Beyond Brawn (1998)
* Further Brawn (2001)
* Build Muscle, Lose Fat, Look Great (2006)
McRobert lives in Nicosia, Cyprus with his wife and two daughters.
Training philosophy
McRobert is focused on strength training for the so-called 'Hardgainer', someone who is not a natural athlete (the vast majority of all trainees). He feels that most of the workouts that are published in the popular press and magazines are not effective for normal people (without genetic advantages and not taking steroids) and will either be ineffective or induce injury if attempted.
McRoberts emphasizes strict, correct form for lifts to avoid the possibility of injury, and his publications are exhaustively detailed about correct and incorrect forms. Trainees are also encouraged to use only weights that allow strict form to be maintained. Routines are also to be entered into gradually, again to prevent injury.
McRobert also endorses Active Release Therapy and Trigger Point Therapy between workouts to minimize discomfort and injury.
http://rapidshare.com/files/286749559/Stuart_McRobert_-_Weight_Training_Techniques.pdf
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