Imact
Páginas: 79 (19679 palabras)
Publicado: 11 de febrero de 2013
VISUAL Impact
1
Rusty Moore - Fitness Black Book
Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.
Disclaimer and/or LegalNotices
The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician toinsure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived,resulting from the use of this information.
VISUAL Impact
2
Rusty Moore - Fitness Black Book
Table of Contents
Introduction: The Meat-Head Movement is Strong! Why training to look and feel better has better is frowned upon by “real” lifters. Chapter 01: Concentrating on “The Big 3”? Building a body based on the dead-lift, squat, and bench press creates imbalances for most. Chapter 02:The 2 Main Types of Muscle Growth Sarcoplasmic Hypertrophy Vs Myofibrillar Hypertrophy Chapter 03: “Cumulative Fatigue" Building fatigue in the muscle from set-to-set to increase muscle mass quickly. Chapter 04: A High Volume of Sets and Reps A high volume of sets and reps is ideal when building muscle is the main goal. Chapter 05: Hybrid Muscle Building Mixing different muscle building andstrength training principles for your ideal results. Chapter 06: How Much Muscle Can You Gain? The answer to this question is largely determined by how much muscle you have already gained. Chapter 07: Eating for Muscle Gains You want to eat just a little over maintenance while getting enough protein and without becoming obsessed. 5
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19
20
22
24
VISUAL Impact
3
RustyMoore - Fitness Black Book
Chapter 08: Only Proven Muscle Building Supplement There is only one muscle building supplement worth taking. Everything else is unnecessary. Chapter 09: Setting Up Your Workout Routine Discussing the need to customize routines to make them ideal for you and your goals. Chapter 10: Phase I - Sarcoplasmic Hypertrophy Rapid muscle growth by using the principles of highvolume and high fatigue. Chapter 11: Phase II – Increase Muscle and Density A combination of increasing strength, muscle density and muscle size simultaneously. Chapter 12: Phase III – Max Density and Definition Hardening up the muscles to the max while dropping excess body fat. Chapter 13: Bonus Phase – Shrink Wrap Your Muscles Replicating the method that Taylor Lautner and others have“accidentally” used to look ultra sharp. Chapter 14: Building Mass on Upper Body Only Just focusing on building size in the upper body or specializing on a particular body part. Chapter 15: Final Thoughts
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VISUAL Impact
4
Rusty Moore - Fitness Black Book
~Introduction~ The Meat-Head Movement
Okay, time to rant a bit... There was a time not too longago, when it was okay to train to improve the look of your physique. It was fine to not only focus on strength and functional fitness, but it was cool to actually care about the appearance of your body as well. A nice looking body? What a Novel concept! These days it is almost like a bragging right to have the bulky look with little muscle definition. Guys at “muscle building” sites care more...
1
Rusty Moore - Fitness Black Book
Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.
Disclaimer and/or LegalNotices
The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician toinsure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived,resulting from the use of this information.
VISUAL Impact
2
Rusty Moore - Fitness Black Book
Table of Contents
Introduction: The Meat-Head Movement is Strong! Why training to look and feel better has better is frowned upon by “real” lifters. Chapter 01: Concentrating on “The Big 3”? Building a body based on the dead-lift, squat, and bench press creates imbalances for most. Chapter 02:The 2 Main Types of Muscle Growth Sarcoplasmic Hypertrophy Vs Myofibrillar Hypertrophy Chapter 03: “Cumulative Fatigue" Building fatigue in the muscle from set-to-set to increase muscle mass quickly. Chapter 04: A High Volume of Sets and Reps A high volume of sets and reps is ideal when building muscle is the main goal. Chapter 05: Hybrid Muscle Building Mixing different muscle building andstrength training principles for your ideal results. Chapter 06: How Much Muscle Can You Gain? The answer to this question is largely determined by how much muscle you have already gained. Chapter 07: Eating for Muscle Gains You want to eat just a little over maintenance while getting enough protein and without becoming obsessed. 5
8
13
17
19
20
22
24
VISUAL Impact
3
RustyMoore - Fitness Black Book
Chapter 08: Only Proven Muscle Building Supplement There is only one muscle building supplement worth taking. Everything else is unnecessary. Chapter 09: Setting Up Your Workout Routine Discussing the need to customize routines to make them ideal for you and your goals. Chapter 10: Phase I - Sarcoplasmic Hypertrophy Rapid muscle growth by using the principles of highvolume and high fatigue. Chapter 11: Phase II – Increase Muscle and Density A combination of increasing strength, muscle density and muscle size simultaneously. Chapter 12: Phase III – Max Density and Definition Hardening up the muscles to the max while dropping excess body fat. Chapter 13: Bonus Phase – Shrink Wrap Your Muscles Replicating the method that Taylor Lautner and others have“accidentally” used to look ultra sharp. Chapter 14: Building Mass on Upper Body Only Just focusing on building size in the upper body or specializing on a particular body part. Chapter 15: Final Thoughts
29
31
33
41
48
57
61
64
VISUAL Impact
4
Rusty Moore - Fitness Black Book
~Introduction~ The Meat-Head Movement
Okay, time to rant a bit... There was a time not too longago, when it was okay to train to improve the look of your physique. It was fine to not only focus on strength and functional fitness, but it was cool to actually care about the appearance of your body as well. A nice looking body? What a Novel concept! These days it is almost like a bragging right to have the bulky look with little muscle definition. Guys at “muscle building” sites care more...
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