You’ve put in the time, effort, and sweat to build a solid foundation, but you want more—more muscle mass, strength, and definition. Look no further. Serious Strength Training will bring your workouts and results to the next level.
Tudor Bompa (the world’s foremost expert on optimal schedules for training), Mauro Di Pasquale (a leading authority on nutrition for strength training), and former bodybuilder Lorenzo Cornacchia have again teamed up to bring you the latest, greatest, and most effective exercises and programs for hard-core strength.
Featuring solid scientific principles and the latest research, Serious Strength Training provides the blueprint for increasing muscle mass and achieving strength gains you might not have thought possible. Follow the general programs or tailor one to your special needs through manipulation of the six training phases—anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, and transition—and proper application of the individual metabolic profile.
Serious Strength Training is essential reading if you want to lift in the big leagues. Choosing from 67 muscle-stimulating exercises and detailed dietary plans, make it your guide to the greatest training you’ve ever done.
Part I Science of Strength Training
Chapter 1 Adapting to the Training Stimulus
Chapter 2 Understanding the Periodization System
Chapter 3 Designing the Perfect Program
Chapter 4 Accelerating Muscle Recovery
Part II Maximizing Nutrition for Muscle Growth
Chapter 5 Nutrition and the Metabolic Diet
Chapter 6 Good and Bad Fats
Chapter 7 Implementing the Metabolic Diet Plan
Chapter 8 Using Nutritional Supplements
Part III Maximum Stimulation Exercises
Chapter 9 Choosing the Best Exercises
Chapter 10 Lower-Body Exercises
Chapter 11 Upper-Body Exercises
Part IV Six Phases of Training
Chapter 12 Anatomical Adaptation (AA)
Chapter 13 Hypertrophy (H)
Chapter 14 Mixed Training (M)
Chapter 15 Maximum Strength (MxS)
Chapter 16 Muscle Definition (MD)
Chapter 17 Transition (T)
Tudor O. Bompa, PhD, revolutionized Western training methods when he introduced his groundbreaking theory of periodization in Romania in 1963. After adopting his training system, the Eastern Bloc countries dominated international sports through the 1970s and 1980s. In 1988, Dr. Bompa applied his principle of periodization to the sport of bodybuilding. He has personally trained 11 Olympic Games medalists (including four gold medalists) and has served as a consultant to coaches and athletes worldwide.
Mauro Di Pasquale, MD, a physician specializing in nutrition and sports medicine, spent 10 years at the University of Toronto teaching and researching nutritional supplements and drug use in sports. He wrote both Bodybuilding Supplement Review and Amino Acids and Proteins for the Athlete and has written hundreds of articles for Muscle and Fitness, Flex, Men’s Fitness, Shape, Muscle Media, and Ironman, among many others.
As a former professional wrestler for the National Wrestling Alliance (NWA), bodybuilder, and kinesiologist, Lorenzo J. Cornacchia has directed extensive electrical myographical (EMG) research to identity which exercises produce the greatest amount of muscular electrical stimulation.