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

Beyond Bodybuilding
Table of Contents

Section One
Power Training

Section Two
Training Planning

• Divide and Conquer: Designing the Perfect Split
• Periodization Demystified
  • The upper body solution for 'high intensity' bodybuilders
  • Are lay-offs any good?
  • Planned vs. free style training
  • Twice-a-day training: the edge or overtraining?
  • The perfect split for the 'Strong as You Look' series
  • Why can the abs be trained daily and other muscles cannot?
  • Turning lemons into lemonade: overtraining for gains
  • Mathematics of muscle growth
  • Is varying exercise tempo worth the trouble?
  • Not satisfied with your rate of progress?
  • Variety for minimalists

Section Three
Back

• Calling for Back-Up! (the 'Strong as You Look' Series)
• Lats: the Secrets of the Russian Bodybuilding Underground
  • Is the deadlift the king of back exercises?
  • Don't feel your lats? - We'll fix it!
  • Spread your wings and max out on the pullup test with 'tactical pullups'
  • Are bent over rows overrated?
  • "Injury prevention by imperfection training
  • Solutions for a tight back
  • The McKenzie Method for a healthier back
  • How do the abs protect the back?
  • Is the trap bar better than the straight bar for deadlifts and shrugs?

Section Four
Legs

• Legs of Steel (the 'Strong as You Look' series)
• Hot Wheels by Summer!
  • Can you build good legs with plyometrics?
  • Training calves at home
  • Russian farmer walk for stubborn calves
  • Powerful legs without squats?
  • How deep is your squat?
  • High rep front squats?
  • A shortcut to perfect squats
  • "Squat, squat, squat
  • Shoulder friendly heavy squatting
  • No more bowing knees in the squat!
  • Heavy lifting, easy on the knees
  • Can you let your knees slip forward when squatting?`

Section Five
Neck & Shoulders

• The old-timer neck bridge
• The secret of Paul Anderson's powerful neck
• Shoulder training on the twenty-rep squat routine
• The Sots press: an extreme shoulder workout without an extreme weight
• Build cannon ball delts yesterday with an old time strength feat
• The shoulder friendly see-saw press
• The neck and traps, the hallmarks of an elite athlete
• Cannonball delts without direct delt work?
• Sore shoulders no more
• Lateral raises minus the headache
• Alternatives to the press behind the neck Rotator cuff work, is it worth the trouble?
• Seated presses for a touchy back?

Section Six
Arms

• Armed and Dangerous (the 'Strong as You Look' Series)
• The Top Ten Russian Arm Training Secrets
  • Russian powerlifting triceps blaster
  • Elbow friendly straight bar curls
  • Forearm specialization for the pipe masters
  • ClubbellsTM: for totally awesome forearms
  • Build huge biceps with… the bench press!
  • Are squats needed for big pipes?

Section Seven Chest

• A Chest to Stand a Glass on (The 'Strong as You Look' Series)
  • Old style pecs
  • "I don't want my pecs to look like breasts!
  • How to train for 'old-timer pecs'
  • Pecs without a bench
  • Having a hard time recruiting your pecs? - We'll fix it!
  • Powerlifting secret of pec power

Section Eight
Naked Warrior
Strong Anywhere, Anytime
with Bodyweight Exercises

• The Russian Special Forces Ladder to Power
• The Evil Russian's 'Hit the Deck'! Program
• The NASA Pushup Program
  • Grip-ups, Spider-ups, and Pinch Grip Pushups
  • The Dragon Walk
  • Slow Kicks
  • The Lizard and 'Walk the Dog'
  • The Deck Squat
  • Russian Laundry
  • The Tiger Bend Pushup
  • Make bodyweight neck bridges harder
  • Gymnastic rings for bodybuilders
  • Jack La Lanne's pike pushup
  • Ace the Marine pullup test with 'the Russian rest/pause'
  • SWAT dips: safer and harder
  • The rolling neck bridge
  • Should you do weighted pullups to up your bodyweight pullups reps?
  • Superstrict pullups - the hard way

Beyond Bodybuilding Trial Request Form
Beyond Bodybuilding	Yes, Please send me Beyond Bodybuilding as soon as possible. I understand my satisfaction is 100% guaranteed. Once my request is processed my package will be shipped to me immediately
Item #B31     $49.95 PaperBack    365 pages Create a Customer Account and enable Instant Ordering to place an Instant Order or Call Us Toll Free 800-899-5111 or 1-513-346-4160 We Gladly Accept The Following Methods Of Payment

Rated 10 out of 10 All Other Authors Should Just Give Up! This book is absolutely amazing. As far as strength training goes, since I got this book (over eighteen months ago), I have not done a routine I found anywhere else. The principles, programs, and advice given in it are the absolute top available. As a personal trainer, this has also been an invaluable resource. With this book, I have: - increased my bench press over 100lbs... and finally learnt how to perform this movement properly - increased my squat and deadlift over 200lbs each - increased my push-up max from a lame 25 to 76 in just six weeks - gained approximately 20lbs of lean body mass (note that this was not my goal for the full eighteen months) - ... among many other things The push-up program was what I found most impressive. After adding 26 reps to my push-up max in just two weeks on the program, I was of course going to keep the program up... and so when college came back, I made the effort to talk to each of my lecturers before class, and then sit by the door so I could duck out and knock off my sets. This is the only place you'll find routines which are worth putting that sort of effort in to! Thank you once again, Com. Pavel, for an excellent product. Felix Niland ("Bleedthrough" on the forums) Sydney, Australia

Rated 10 out of 10 In the Top 5 of Training Books of All Time I will be brief.As a trainer of 16 years and a martial artist of 24 years,I can say that I have read most of whats out there.Walk in any book store,go to the weightlifting section and realize that I have read %95 of what is on there shelves.This is a READABLE,APPLICABLE text that could change your physique forever.I first balked at the price but I recant.You can buy this book for what two visits with me would cost.Sure there are prettier books out there but is the data as good?I find that I have reread this text 5 times in the first week since I have owned it.If you really apply what is contained, sucess will not evade.I will not list all that is included;you can simply view the table of contents.Trust my experiance.I am no shill.I have spoken out on the forum when I disapproved of a product.I will stake my reputation as a trainer on the quality of the data this text presents! Safe ,smart training to all! tootiredforcardio/zachariah salazar colorado springs,co