Читать книгу Living Large - Vince Del Monte - Страница 8

CONTENTS

Introduction

PART 1

MUSCLE MISINFORMATION: THE FIVE MUSCLE-BUILDING ENEMIES YOU MUST AVOID

Naysayers—How to Deal with Them

Bodybuilding Magazines—Why I Tossed Mine in the Garbage

Personal Trainers Who Are More About Sales Than Size

“Superhumans” and the Juiced-Up Bodybuilder

Gizmos and Gadgets

PART 2

HOW TO LOSE THE TOP FIVE B.S. EXCUSES FOR NOT GAINING MUSCLE

Cut the “I Don’t Have Great Genetics” Crap

Quit Saying, “I Don’t Have Enough Money”

Drop the “I Don’t Have a Lot of Time” Speech

No More “I’m Too__________” (Insert Your Limiting Belief Here)

PART 3

USE YOUR BRAIN TO ADD BRAWN: SEVEN KEY MIND-SET STRATEGIES

Set Goals in HD

Shrink the Change

Focus on Habits, Not Outcomes

Slow Equals Fast

View Weaknesses as Strengths

Let Go of “I Know”

Belief Is Better Than Steroids

PART 4

FIVE ESSENTIAL TRAINING PRINCIPLES TO GAIN YOUR FIRST 30 POUNDS OF PURE MUSCLE

Get Lean to Get Big

The Importance of Tracking Something: Know Your Critical Numbers

The Top Four Ways to Measure Your Body Fat Percentage

Track Your Progress Slideshow Fashion

Introducing DTS Training: A Science-Based Approach to Defeating Your Skinny Guy Genetics . . . Forever!

Micro-Progression: The Smarter and Safer Way to Constant and Never-Ending Improvement

The Suntan Analogy: The Key to Muscle Growth

PART 5

MASS MECHANICS: UNLOCKING THE PRINCIPLES OF OWNERSHIP, RESPECT & DISADVANTAGES FOR IMMEDIATE GAINS

Mass Mechanics Principle #1: The Principle of Ownership

Mass Mechanics Principle #2: The Principle of Respect

Mass Mechanics Principle #3: The Principle of Disadvantages

PART 6

THE ULTIMATE 30-WEEK, ZERO GUESSWORK MUSCLE-BUILDING PROGRAM

Phase One

Phase Two

Phase Three

PART 7

THE EXERCISE EXECUTION DEMONSTRATION GUIDE: DON'T DO ANOTHER REP WITHOUT THESE MAX CONTRACTION CUES

Abs

Back

Biceps

Calves

Chest

Hamstrings

Quads

Shoulders

Triceps

PART 8

FIVE RITUALS TO RAPID RECOVERY

Recovery Ritual #1: Contrast Baths and Showers

Recovery Ritual #2: Massage

Recovery Ritual #3: Muscle Activation Technique (MAT™)

Recovery Ritual #4: Handling Stress

Recovery Ritual #5: Sleep

PART 9

FOURTEEN SIMPLE, NO-NONSENSE NUTRITION PRINCIPLES TO GAIN YOUR FIRST 30 POUNDS OF PURE MUSCLE

The Nutritional Hierarchy of Muscle Growth (and Fat Loss)

Choose Your Goal: Don’t Chase Two Rabbits at Once

Calories and Macronutrients: Setting Your Best Targets (Without Complicated Formulas)

Protein: The Body’s Most Important Building Block

Fat: The Key to Optimal Testosterone Production and Sex Drive

Carbs: You Need to Earn Them!

Hydrate to Look Fuller and Stay Stronger

Establish a Regular Meal Cadence

How to Use “Treat Meals” to Bulk Your Muscles, Not Your Belly

Alcohol: You Booze, You Lose?

Consistency: The “Best Diet” Is the One That You Follow

The Devil Is in the Dose, Never in the Food Itself

Arm Yourself with the Only Kitchen Tools You Need

Invest in Cooking Lessons and Cook Like a Pro

PART 10

THE DONE-FOR-YOU MASS AND SHRED MEAL PLANS

Training Day: Mass Phase Meal Plans

Non-Training Day: Mass Phase Meal Plans

Training Day: Shred Phase Meal Plans

Non-Training Day: Shred Phase Meal Plans

PART 11

SUPPLEMENTS THAT ACTUALLY WORK (DON'T WORRY, THIS PART IS SHORT)

Do You Earn the Right to Take Supplements?

How to Build More Muscle with Less Protein

The War in Your Gut: Are You Losing?

Protein Powders: Whey Is Not the Only Way

Carbohydrate Powder: The Ultimate Muscle-Building Solution

PART 12

A NO-NONSENSE GUIDE TO LIVING LARGE OUTSIDE OF THE GYM

Build Muscle to Serve, Not to Be Served

Take Massive Action (Don’t Just Think or Talk About It)

Avoid Broken Focus

Get Blood in the Game

Recognize the Gym Is a Metaphor for Life

Acknowledgments

Can You Hook A Brother Up?

About the Author

Endnotes