International Bestseller!

The Only Guide You Will Ever Need to Build the Ultimate Physique!

The Muscle Ladder: Get Jacked Using Science is the best all-in-one science-based guide for building a strong and muscular physique. Jeff Nippard, professional natural bodybuilder and coach, has developed a clear blueprint for anyone at any level to achieve their fitness goals. Having architected tens of thousands of programs for athletes and gym-goers, Jeff possesses a mastery of the scientific mechanisms that will help you unlock your hypertrophic potential.

Jeff's 12 ladder-style fundamentals are specifically designed so that you can work your way up confidently and quickly! Using a rail and rung format to define each fundamental, his model explains where to start, how to follow through, and how to apply each principle to your unique lifting goals. The Muscle Ladder is a cut above the rest, explaining not only the how but also the why behind each fundamental.

In addition to accessible-yet-comprehensive explanations, The Muscle Ladder provides sample training programs, a full section on techniques with corresponding visuals, along with a bonus chapter on nutrition and supplementation.

The Muscle Ladder includes
- 20 programs for all experience levels, from beginner to advanced
- Time-saving programs for those looking for quick and effective workouts
- Flexible workouts that can help you reach your goals in 2 days per week or up to 6 days per week based upon your schedule
- A chapter on nutrition, supplements, and cardio that gives you everything you need to achieve your goal physique
- Detailed photo demonstrations for more than 80 fundamental exercises
- Simple and practical explanations of science-based training principles

After reading The Muscle Ladder, you will
- Become your own fitness expert with Jeff's easy-to-follow explanations of the science behind achieving gains.
- Discover what works best for you as Jeff guides you in prioritizing and customizing these principles to match your specific fitness goals.
- Build muscle and strength quickly and effectively!
- Master your diet with Jeff's insights on nutrition, enabling you to create a flexible diet plan that enhances your workout results.
- Eliminate mistakes by learning how to identify and correct common errors, ensuring steady progress without setbacks.
- Access 20 complete training programs designed for various goals, experience levels, and schedules.

Over two million people have turned to Strength Training Anatomy for an inside look at how the body performs during exercise. Now with new exercises, stretches, and exercise variations, and with more of Frédéric Delavier's signature art, the fourth edition of this classic work sets the standard by which all other strength training resources will be judged.

No other resource combines the visual detail of top anatomy texts with expert strength training advice. Over 700 anatomical illustrations, including 90 new to this edition, depict 231 exercises and variations to reveal the primary muscles involved as well as all the relevant surrounding structures, including bones, ligaments, tendons, and connective tissue.

Like having an X-ray for each exercise, the anatomical depictions show both superficial and deep layers and detail how various setup positions affect muscle recruitment and emphasize underlying structures. New to this edition are stretching exercises, safety and injury callouts, and training recommendations based on body morphology.

Author and illustrator Frédéric Delavier is known across the world for his signature artwork and books that have been translated into over 30 languages. Now he offers you the most comprehensive edition of his master work yet with Strength Training Anatomy, Fourth Edition.

A PAPERBACK ORIGINAL

High-intensity bodybuilding advice from the first man to win a perfect score in the Mr. Universe competition

This one-of-a-kind book profiles the high-intensity training (HIT) techniques pioneered by the late Mike Mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. His highly effective, proven approach enables bodybuilders to get results--and win competitions--by doing shorter, less frequent workouts each week. Extremely time-efficient, HIT sessions require roughly 40 minutes per week of training--as compared with the lengthy workout sessions many bodybuilders would expect to put in daily.

In addition to sharing Mentzer's workout and training techniques, featured here is fascinating biographical information and striking photos of the world-class bodybuilder--taken by noted professional bodybuilding photographers--that will inspire and instruct serious bodybuilders and weight lifters everywhere.

From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book--a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as the bible of bodybuilding.

Inside, Arnold covers the very latest advances in both weight training and bodybuilding competition, with new sections on diet and nutrition, sports psychology, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos of some of bodybuilding's newest stars.
Plus, all the features that have made this book a classic are here:

-Arnold's tried-and-true tips for sculpting, strengthening, and defining each and every muscle to create the ultimate buff physique

-The most effective methods of strength training to stilt your needs, whether you're an amateur athlete or a pro bodybuilder preparing for a competition

-Comprehensive information on health, nutrition, and dietary supplements to help you build muscle, lose fat, and maintain optimum energy

-Expert advice on the prevention and treatment of sports-related injuries

-Strategies and tactics for competitive bodybuilders from selecting poses to handling publicity

-The fascinating history and growth of bodybuilding as a sport, with a photographic Bodybuilding Hall of Fame

-And, of course, Arnold's individual brand of inspiration and motivation throughout

Covering every level of expertise and experience, The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best. With his unique perspective as a seven-time winner of the Mr. Olympia title and all international film star, Arnold shares his secrets to dedication, training, and commitment, and shows you how to take control of your body and realize your own potential for greatness.

Is it time to lose weight, gain muscle, and speed up your metabolism? Discover the hard science needed to perfect each exercise and build your strongest body - at home or in the gym

Packed with research that supports the notion that bodyweight exercises help you reach your weight and fitness goals, this simple to follow guide also gives you valuable insight into how nutrition and exercise can improve your health.

Inside the pages of this strength training book, you'll discover:

- The physiology and benefits of strength training
- Workout plans for beginners, enthusiasts, and personal trainers
- The hard dietary science that debunks common myths and important information to properly fuel your body
- Depictions of 33 exercises: how to do them, common mistakes, and the benefits of each

Work towards your strength goals

In this book, Author Austin Current takes readers through the science of strength training, weight loss, nutrition, and overall health. The book looks at why many people fear strength training, why they shouldn't, and how they can incorporate it into their daily lives. Filled with CGI artwork and science-backed information, this exercise book will help you transform your body and improve your well-being.

Not only that, but this title also includes full workout plans and over 100 individual exercises. You'll learn how your muscles engage at each stage, how to do movements properly and without injury, and it shows you different variations for home and gym. This book is also packed with nutritional information and includes dietary advice for vegans and vegetarians.

Discover more in the series

DK's Science of series dives into the science of various types of exercises such as weight training, running, and yoga. Each book discusses the benefits of the specific type of workout and how you can transform your outlook about health and fitness.

How The Book Works
The first section -- human physiology -- introduces you to the wonder that is skeletal muscle and the mechanisms that underpin strength training's demands on the body. It will help you understand how muscles work and grow, and how the resistance work stimulates muscles to develop strength and size, alongside its positive impacts on bones and connective tissue. It also explains how the body powers muscular work and shows you how to calculate your own daily macronutrient requirements. Lastly, you're given an overview of the benefits to the brain, and the crucial role it plays in attitude and mental health.

The second section -- strength exercises -- is devoted to a comprehensive collection of strength training exercises to perform, along with many variations offered to compliment your available training equipment, personal preferences, and level of challenge -- at home or in the gym. Each exercise displays the muscles being used throughout the movement with detailed instruction on how to achieve proper form and technique; common mistakes are covered, too.

The third section -- preventing injury -- explores common injuries related to resistance training, with explanations on how to avoid them and how to return to training if you do suffer an injury. A consistent and structured routine, including a proper warm-up, prepares the body for work, and the various mobility exercises and stretches given will help you tune in to how your body is responding to the training.

The final section -- how to train -- outlines everything you need to know about the variables of effective strength training, such as training volume and fatigue management. Whether you want to build muscle, strength, or endurance, you'll find an easy-to-follow program to suit, as well as alternatives for those wanting to workout more often. Then programs form the base of your training and can be adjusted in the months and years to come.

Building muscle has never been faster oreasier than with this revolutionary once-a-weektraining program

In Body By Science, bodybuilding powerhouse John Little teams up with fitness medicine expert Dr. Doug McGuff to present a scientifically proven formula for maximizing muscle development in just 12 minutes a week. Backed by rigorous research, the authors prescribe a weekly high-intensity program for increasing strength, revving metabolism, and building muscle for a total fitness experience.

Fuel bodybuilding success with macronutrient meal prep

Sculpting your ideal body demands hard work, dedication, and the right diet. The Bodybuilding Meal Prep Cookbook will help you achieve a lean, chiseled look with an array of macro-rich dishes that can be prepped quickly and enjoyed on the go.

What sets this bodybuilding cookbook apart:

• 6-week meal plan--This step-by-step guide does the heavy lifting for you, laying out what you should make each week to achieve your fitness goals, providing shopping and equipment lists, and guiding you through any advanced prep work.
• Success beyond 6 weeks--This cookbook includes 40+ additional recipes that allow you to seamlessly create and customize your meals far past the initial 6-week plan.
• Optimize your intake--Each recipe contains comprehensive nutritional calculations, so you know the exact calorie count and the amount of protein, carbs, and fat you're getting.

Pump up your meal prep for the physique you seek with this indispensable bodybuilding cookbook.

Initially, Robert Sikes embraced bro dieting in order to win bodybuilding shows. He soon found out, however, that the side effects were disastrous.

Despite athletic successes, Sikes' high-carb, low-nutrient crash dieting led to imbalanced hormones, a lowered sex drive, diminished strength and an unhealthy relationship with food. Struggling with disordered eating, Sikes could see no way out of his self-created hell-until, that is, he found the ketogenic diet.

After seeing drastic improvements in his gym performance, relationships and overall health, Sikes pioneered a new method of natural bodybuilding that leveraged a ketogenic protocol with high dietary fats and nutrient-dense foods.

The wisdom gleaned from his rigorous self-experimentation is compiled in Ketogenic Bodybuilding, a comprehensive guide to achieving show-level conditioning by following a healthy, sustainable ketogenic plan.

In Ketogenic Bodybuilding, readers will learn:

The seven phases necessary for successful contest prep and reverse dieting

The mindset and manipulations required for success in each phase

Nutritional meals with enough caloric runway to properly fuel the training demands

How strategic ketogenic refeeds can control metabolism and help push through plateaus

The three levers to manipulate for optimal cardio (and progressive overload training)

Why safe reverse dieting after a show is as important as the prep itself

The ins and outs of posing, tanning, exercise, supplements and more

In Ketogenic Bodybuilding, Sikes has produced a guide that proves natural ketogenic bodybuilding isn't simply competitive; when used correctly, it is positively savage.

The last word on how to build a better body--from the late, great Mike Mentzer

With his revolutionary Heavy Duty system, Mike Mentzer changed the way bodybuilders train, showing them that less is more when it comes to making great gains. In The Wisdom of Mike Mentzer, you will discover Mike's most advanced training techniques and philosophies--previously known only to his inner circle and personal clients.

Drawing upon never-before-released materials, his longtime colleague John Little reveals Mentzer's most powerful lessons and workout plans, including:

• The importance of working to failure
• Techniques for pushing past mental and physical plateaus
• How overtraining impedes progress
• A complete advanced Heavy Duty training system

The workout that worked like magic for Mr. Universe himself More than an instruction manual, this thorough compendium brings together a lifetime of insights, training truths, and personal philosophies from one of the greatest bodybuilders of all time.

Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment.

Targeting all muscle zones and primary muscle regions--arms, chest, shoulders, back, core, thighs, glutes, and calves--Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you'll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus.

In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons.

Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you'll refer to again and again.

From square one to living strong--a beginner's guide to weight lifting.

You don't have to hire a personal trainer to learn how to lift weights the smart, safe way. The Beginner's Guide to Weight Lifting is the perfect companion for men and women who are starting from scratch and want to begin working out at the gym or at home.

From air squats to barbell bench presses, you'll explore beginner-friendly exercises with clear illustrations so you can perfect your form, get stronger while building muscle, and improve your cardiovascular health. The Beginner's Guide to Weight Lifting can help you get the most out of your workout routine by sharing how to set up your home gym, safety tips, nutrition, and more. It doesn't matter who you are, your age, or physical ability, it's never too late to start weight lifting.

This ultimate beginner's guide to weight lifting includes:

• Get started--Learn weight lifting fundamentals like how to choose the right weight, defining gym jargon, and using proper gym etiquette.
• Get training--Build muscle and stamina with 35 beginner-based exercises and a complete 4-week weight lifting routine that includes specific exercises, sets, and reps that can be modified for your skill level.
• Get results (and compliments)--You'll feel fitter and healthier, and you may even notice a firm muscle or two--plus you get well-timed encouragement when you need it.

Lift weights without the heavy lifting--all you need is the Beginner's Guide to Weight Lifting.

The Sequel to the Bestselling Workout Book for Men Bigger Leaner Stronger

Is this a bodybuilding book that'll show you how to obliterate your PRs and get jacked and swole in just 30 days?

No.

Is it a fitness book full of radical diet and exercise strategies and techniques for packing on slabs of lean mass and shredding piles of body fat faster than a roided cheetah?

Absolutely not.

But is it an exercise book (and nutrition book) that'll show you exactly how to eat and exercise to gain your next 15-to-20 pounds of lean muscle without having to force feed yourself (and just get fat), train a couple of hours per day (and just burn out), or sweat blood in every workout (and just get hurt)?

Yes.

And faster than you probably think possible.

Here are just a few of the things you'll discover inside this workout book for men:

• The biggest (and most common) mistake even experienced weightlifters make with their diet that makes it almost impossible to keep gaining muscle and strength no matter what they do in the gym (and it's not skipping meals, eating too little protein, or eating too much in general).


• A tried and tested way to cycle your calories and carbs when cutting for having more energy, less hunger, and fewer cravings, and when lean bulking for gaining a lot more muscle than fat.


• A little-known but science-based method of accurately determining how much muscle and strength you can ultimately gain given your anatomy and genetics (including calculators to do the math for you).


• How to periodize your training using the time-proven principles of undulation and wave loading to gain up to 22% more strength, according to research (and remember-with more strength comes more muscle).


• 12 months of paint-by-numbers resistance training workouts for building a fuller chest, wider back, thicker legs, and stronger arms . . . in only 3-to-5 weight training sessions per week.

And that's not all, either . . .

• 252 peer-reviewed scientific studies support the Beyond Bigger Leaner Stronger system of eating, training, and recovering for losing fat and building muscle and strength.


• Beyond Bigger Leaner Stronger has sold over 100,000 copies and was recently revised based on the latest findings in nutrition and exercise research (hence the second edition).


• Beyond Bigger Leaner Stronger is written by international bestselling author and trainer Mike Matthews, who has sold over 2 million books and been featured in Esquire, Men's Health, Elle, Women's Health, Muscle & Strength, and more.

So, imagine . . . just 12 weeks from now . . . looking at the changes in your physique and thinking, I did that. That's awesome. I'm awesome. And believing it.

The bottom line is you can go from kinda fit, kinda fat to superfit, sub-10% bodyfat without following a bland, boring, bodybuilding diet and without doing exhausting weightlifting workouts you hate. And this exercise book shows you how.

Get your copy now, and start your journey to a bigger, leaner, and stronger you.

Delavier's Women's Strength Training Anatomy Workouts delivers the exercises, programming, and advice you need for the results you want. Based on the anatomical features unique to women, this new guide sets the standard for women's strength training.

290 full-color illustrations allow you to see inside 157 exercises and 49 programs for strengthening, sculpting, and developing your arms, chest, back, shoulders, abs, legs, and glutes.

Step-by-step instructions work in tandem with the anatomical illustrations to ensure understanding of maximizing the efficiency of each exercise. You'll see how muscles interact with surrounding joints and skeletal structures and learn how variations of movements can isolate specific muscles and achieve targeted results.

Delavier's Women's Strength Training Anatomy includes proven programming for reducing fat, adding lean muscle, and sculpting every body region. Whether you're beginning a program or enhancing an existing routine, working out at home or at the gym, it's all here and all in the stunning detail that only Fr d ric Delavier can provide.

The former editor in chief of PowerMag in France, author and illustrator Fr d ric Delavier has written for Le Monde du Muscle, Men's Health Germany, and several other publications. His previous publications, including Strength Training Anatomy and Women's Strength Training Anatomy, have sold more than 2.5 million copies.

Be Your Own Bodybuilding Coach is for bodybuilding enthusiasts who relish the rewards the endeavor, both learning and doing, as much as the physique that comes from their efforts. Dr. Stevenson has poured decades of personal experience as a competitor, scientist, coach, educator and gym rat into a highly detailed strategic plan for setting goals, and navigating the Post-Contest, Off-Season and Pre-Contest periods of the bodybuilder's year.

The book's purpose is to put you, the reader, in the driver's seat as your own bodybuilding coach by providing a structured reference guide that covers nearly every topic you might encounter along your bodybuilding journey:

- Setting goals and keeping to them: The Personal Bodybuilding Inventory.

- Dietary manipulations to gain size, drop body fat and maintain insulin sensitivity.

- The most important resistance training program variables, choosing and rotating training programs, an integrated approach to bringing up weak muscle groups, and dealing with overtraining/overreaching.

- Tracking and enhancing recovery: Sleep, sauna, heart rate variability, perceived recovery status, adaptogens and CBD oil.

- Peak week without pharmaceutical diuretics and an Advanced Loading Strategy that can be used, for instance, when making weight is a priority

- Moving up a weight class, estimating body fat, bulking in the Off-Season, cheat meals, Off-Season damage control, and how / when to use cardio.

- Nutrient timing, probiotics, low FODMAP diets, fiber, and strategies to both increase and decrease appetite.

- Protein, Carbs, Fats and Alcohol: How much, what and when

- Nutritional supplements for performance, fat loss, sleep, and cardiovascular, liver, gastrointestinal and kidney health, etc.

- Intermittent fasting and eating organic.

- Strategies for post-contest rebounding and avoiding the ghost of metabolic damage.

- Bodybuilding performance enhancing drugs, side effects, and inter-individual variability.

- Posing, presentation, and travel: Being ready on game day

- Training after 40 and beyond: Training strategies for the weathered lifter and dealing with aches n' pains.

- Insights on gender/sex differences.

- Being a critical thinking consumer of bodybuilding knowledge.

- Bodybuilding resources including trusted medical practitioners and sources for equipment, apparel, food and supplements.

It's no secret that a strong midsection is a necessity for elite-level athletes. In fact, research has established a direct correlation between core strength, performance, and injury risk reduction. With Developing the Core, Second Edition, you can gain the performance edge by strengthening your core and achieving greater stability and mobility.

Written by the National Strength and Conditioning Association with contributions from an experienced group of sport coaches and practitioners, Developing the Core, Second Edition, is the most comprehensive and up-to-date resource on the science for core training and its application. Along with the latest testing and assessment procedures and new insights regarding the neural control of the core muscles, you will find the following:

• Core training guidelines and sample programs for 15 sports, including basketball, football, soccer, lacrosse, rugby, and mixed martial arts
• Step-by-step instructions and detailed photos for 74 exercises
• Expert advice and strategies for varying exercises and customizing programs

Developing the Core is the authoritative resource for strengthening the core and maximizing performance. It is an absolute must-have for serious athletes, strength and conditioning professionals, and coaches alike.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Some trainers recommend to their pupils for the training of all muscle groups one and the same (light) weight and believe they are able to obtain the same effect by frequent repetitions. My experience has taught me that this is wrong, for the muscles of men or animals who are distinguished for certain feats of endurance are by no means over-developed. A long-distance runner or long-distance cyclist always has comparatively thin legs, as have a racehorse, stag, or greyhound. Nature does not act without aim and purpose. Hence there is a great difference between feats of endurance and feats of strength. One must consider that, although it is quite possible to enlarge muscles by certain light, prolonged exercises, at the same time the development of the sinews may be neglected, and it is the sinews which transport the action of the muscles to the bone xframe. The sinews can only be exercised and strengthened by correspondingly heavy muscle work. Besides, to take a paradoxical example, it is quite impossible to improve strong muscle groups, as, for instance, the hip muscles, with light-weight exercises. A further illustration of the fallacy of attempting to develop the muscles by frequent repetitions with the same light exercises may be found in a comparison with any and every other form of athletics, in which a man would never think of merely repeating his training programme. In order to improve himself either in pace or distance, he must set himself a steady progression of arduous effort. - George Hackenschmidt This is an original version, restored and re-formatted edition of Hackenschmidt's 1908 classic. Visit our website and see our many books at PhysicalCultureBooks.com

Gain strength, lose weight--the ultimate beginner's guide.

Now learning the most effective way to work out is the easy part. Bodyweight Strength Training is a simple, straightforward beginner's guide to trading your fat for muscle.

Bodyweight Strength Training helps you through the heavy lifting with fully illustrated guides to high-impact exercises. Shed fat as you build your leg, arm, abdominal, and back muscles over the course of a 12-week strength training program. Get started today!

Bodyweight Strength Training includes:

• Start strength training today--Cut the fat (figuratively and literally) with a no-nonsense guide that delivers all the strength training information you need.
• 40 essential exercises--Build your muscles using simple and effective exercises that are easy-to-learn thanks to highly detailed instructions and illustrations.
• 12-week strength training plan--Develop healthy strength training habits with a program that can be customized based on your personal experience and stamina.

Set out on the path to a stronger and slimmer you with Bodyweight Strength Training.

Bodybuilding is often described as an art, but speak with any competitive bodybuilder and you'll quickly learn that the true artistry lies in the training and preparation. The process of building, sculpting, and refining muscle is an intricate undertaking, requiring a deep understanding of how exercises affect specific muscles.

Bodybuilding Anatomy is the definitive resource for mastering this art. Visually stunning and comprehensive, this accessible manual offers unparalleled guidance on muscle development and refinement. With over 100 detailed anatomical illustrations, you'll see exactly how each exercise engages muscles, ligaments, and tendons, helping you optimize your training for maximum results.

Created by bodybuilders for bodybuilders, this guide combines step-by-step instructions, professional insights, and expert advice to help you build, sculpt, and shape your physique. Whether you're focusing on your chest (pectorals), shoulders (deltoids), back (trapezius, latissimus dorsi, spinal erectors), arms (forearms, triceps, biceps), torso (abdominals), or lower body (glutes, quadriceps, hamstrings, calves), Bodybuilding Anatomy has you covered.

Here's just some of what you'll find inside:

• 68 exercises
• 12 competition poses to showcase your hard-earned physique
• A systematic approach for selecting and sequencing exercises based on needs, goals, and competition timing
• Common lifting errors and how to correct them
• Proven techniques to build a thick, wide back for that desired V-shaped appearance
• Guidance on using the stimulus-to-fatigue ratio (SFR) to choose exercises that maximize gains without sacrificing joint health or generating needless fatigue

If you are a serious or aspiring competitor, the technique instruction, anatomical insights, and scientifically backed methodologies within these pages will enable you to optimize your training regimen and achieve superior results. Simply put, Bodybuilding Anatomy is a must-have.