hardgainer
Bodybuilding Gold Mine

BRAWN

Contents

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Preface to the third edition          iv

Preface to the second edition          v

Preface to the first edition          4

Acknowledgements          5

1. The Need: A different approach          7

2. Genetic Variation: How we differ          15

3. Expectations: Size and strength goals          29

4. PPP: Progression, performance, persistence          41

5. Variations on a Theme: No single, universal approach          51

6. Effort and Dedication: Bedrock of success          59

7. Intensity Variation: Cycling training intensity          67

8. Rest and Recovery: Recuperation and training frequency          81

9. The Squat: The “growth” exercise, and productive variations          97

10. Routines: Training schedules          121

11. Getting it Right: Injury prevention          149

12. Specialization: Focusing on specific body parts          173

13. More Diversity: Enriching the training armory          189

14. Nutrition: Food and supplements          203

Index          227

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