F

ROMS
KINNYT
OAE
STHE
TI
C:
T
HEUL
TIMAT
EGUI
DE
T
OTRAI
NINGANDNUT
RIT
ION
F
ORSCUL
PTI
NGT
HEP
ERF
ECTP
HYSI
QUE
EB
OOKWRI
TT
ENB
Y
RY
ANS
PIT
ERI
“Itwil
lhur t
.Itwi
lltaketi
me.I twil
lrequireex t
reme
dedicati
on,c ommi tment
,andwi l
l
power .Y ouwill
needt omak edail
ydec i
sionsands acri
fices.You
willneedt opushy ourbodyt othemaxandr esis
t
t
empt ations.ButIcanpromi seyout hatwheny ou
reachy ourgoal,itwil
lallbewor thit.
”

-RyanSpit
eri
WBFFPr
oandT
rans
for
mat
ionSpec
ial
ist
T
ABL
EOFCONT
ENT
S
I
NTRODUCTI
ON .
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.4

CHAPTER1PHENOTYPES.
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6
Di
ff
erentBodyT
ypes.
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.7
Ec
tomor
phT
rai
ning.
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8
Mes
omor
phT
rai
ning.
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.9
Endomor
phT
rai
ning.
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.10

.
.
CHAPTER2NU.
.
T.
.
R.
.
I.
.
T.
.
I.
ON.
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11
Bas
icsofNut
ri
ton.
i ..
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12
EatBi
gtoGetBi
g!.
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15
Bul
ki .
ngonaBudget..
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.19
MealP
r de.
epGui ..
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23
CHAPTER3TRAI
NING.
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.26
T
rai
ni .
ng101..
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.27
TheP
erf
ectPhy
sique.
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.30
Mus
cleBui
l
di ps.
ngTi ..
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.32
T
rai
ningSpl
i
ts.
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35
Shoul
derT
rai
ning.
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.38
T
rapez
iusT
rai
ning.
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40
Abdomi
nalT
rai
ning.
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48
Car
dioT
rai
ning.
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51
Fl
exi
bil
i
ty.
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.53
L
ightWei
ghtv
s.Heav
yWei .
ght.
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55
F
reeWei
ght
s/Mac
hine.
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57
Compoundv
s.I
sol
aton .
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59

CHAPTER4SUPPL
EMENT ON .
ATI ..
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63
I
ntr
oduc
ti
ont
oSuppl s.
ement .
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.64
WheyP
rot
ein.
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.64
Br
anc
hedChai
nAmi
noAc
i BCAA).
ds( ..
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65
L
-Car
nit
ine.
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66
Cr
eat
ine.
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67
F
is s.
hOi
l .
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.68
Mas
sGai
ner
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69
Mak
ingy
ourownMas
sGai e.
nerShak .
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.69
CONCL
USI
ON
Conc
lus
ion.
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70
I
NTRODUCT
ION
Youlif
tweights
.Youeatalot.Andyou’
vebeenati
tforal
ongti
mewithoutget
ti
ngthe
resul
tsyouwant.Soundfamili
ar?
I
tc anbeincredi
blyf
rus
trat
ingtoputi
nthework
,dayinanddayout
,withoutmaki
ngany
progres
s.Right?

Howi sthatev enpos sibleaf terallthewor k outsy ou’ velogged,mont hsofc onsis
tent
dieti
ng,ands eri
ousef f
or tyou’v eputintobui l
dingabet terbody ?I
fyou’ vebeent ryi
ngto
pac konmus cle,butf eell i
key ou’renotget ti
ngany where,y ou’renotal one.
Thisebooki sf orany onewhohasbeens truggl i
ngt ogai nmus cleands i
ze.Ifyou’re
alreadyt hinkingy ou’regoi ngt ohav etos ettleforbei ngs ki
nny,Idon’ tbl amey ou.Atthis
point ,y ou’vepr obablyt r i
edal ongl i
stofdi ets,wor kouts,ands uppl
ement stobui l
da
betterphy sique,butdon’ thav emuc htos howf ori twheny oulooki nt hemi r
rorors t
ep
ont hes cale.AndIk nowwhatt hat ’
slik
e.
Istartedl i
ft
ingwei ghtswhenIwas17y earsol d.Iwass kinnyandweak .Iwei ghedi nata
l
owof59k gs( 130lbs .).Ispental otoft i
mec ompar i
ngmy selftootherguy sinthegy m
whos eemedt obeabl et obul kup,l i
ftheav y,andbui ldmus cleeas i
ly.
Andy ouk nowwhat ?Ev ent houghIf oll
owedmanyoft heirtrainingstrategies,Isti
l
ldidn’
t
gett hes amer esul
tsast hos eguy s.Andt her e’sar eas onf orthat .
Notev erybodyhast hes amebodyt ype.Thet rainingandnut ri
tionstrategiesthathelp
someguy sbul kupandbui ldmus cl
ewon’ twor kf ory ou.Butwheny oudon’ tknowt hi
s,
i
t’seas yt othinky ou’reananomal y,anout li
er,thatnobodyr eal l
yunder stands.

Honestl
y,howmanypeopl edoy ouk nowwhohav etroublegaini
ngwei ght
?Notmany .
Anesti
mat ed71% ofadul t
sintheUni t
edStatesar eov er
weightorobese.,I
nAus t
rali
a,
63% ofalladultsweighmorethant heyshould,puttingtheirheal
thatriskf
orchronic
dis
ease.Andev enworl
dwide,about50% oft hepopul ati
onhav eti
ppedt hesc
aleinthe
wrongdirecti
on.
I
fyouhav et r
oublegaini
ngwei ghtandbui l
dingmus cl
e,it
’sti
met orecogni
zethatthe
vastmajori
tyof“ bul
kplans”and“ getbig”wor koutsaren’tgoi
ngtowor kforyou.But
t
hereisat rai
ningandnut r
it
ionstr
ategythatc anhelpy ougof rom Ski
nnytoAestheti
c.

Ilearnedhowt obui ldmus cl

e,andgets t
rongert hr
oughal otoft r
ialander r
or.Itwas n’
t
easy.AndIf el
tlikegivingupmor ethanonc e.ButIwass otiredofbei ngskinny,scrawny,
andweak er
,thatIfeltc ompel l
edt okeepgoi ngandf indawayt oc hangethat.AndI
wantt os howy ouwhati tt
akes.
EverythingI’velearnedt ogof r
om bei ngskinnytowhatIam t odayi si
nthi
sebook .
You’l
ll earnwhys omepeopl ehav eahar dt i
megai ningmus cleandwhyot herscanpac k
onwei ghtandmus c l
eeas il
y.I’
llshowy ouhowt os tr
uc t
urey ourdietandus es upplements
tomax imizemus clegai ns.I’
llgiv
ey outhet rai
ningstrat
egiesandwor kout
sthathel ped
mebui ldmus cl
es ize,ands trength.AndI’llremindy ouever ys t
epoft hewayt hatyouc an
gof r
om Sk i
nnyt oAes theti
c.
Sickofbei ngas ki
nny ?Good.L et’sdothis.
1
Center
sforDis
easeCont
rolandP rev
enti
on.(2016)
.Obes
it
yandov
erwei
ght
.Ac
ces
sedf
rom
htt
ps:
//www.c
dc.gov
/nc
hs/
fastat
s/obesi
ty
-over
weight
.ht
m.

2
Aus
trali
anI ns
ti
tut
eofHeal
thandWelf
are.(
2017)
.Ov
erwei
ghtandobes
it
y.Ac
ces
sedf
rom
www.aihw.gov.
au/over
wei
ght
-and-
obes
it
y

3
Wor
ldHealt
hOrgani
zat
ion.(
2016).Obesi
tyandov
erwei
ght
.Ac
ces
sedf
rom
www.
who.i
nt/
medi
acent
re/f
act
sheet
s/f
s311/
en.
CHAPT
ER01 P
HENOT
YPE
S
DIF
FERENTB
ODYTYPES
ECTOMORPHTRA
INI
NG
MESOMORPHTRAI
NING
ENDOMORPHTRAI
NI
NG
DI
FFERENTBODYTYPES

Everwonderwhys omepeopl es eem t obeabl etopac konmus c

leeas il
y,ot
hersgain
weightqui ckl
y,ands omes eem stuc kats ki
nny?You’ veprobabl
ys eenthesebodyt y
pesat
t
hegy m.Thehul kingpowerl if
ter,ther i
ppedphy si
queat hlet
e,aper s
onwhoi s
overwei ghtorobes e,andt hesk i
nnyguy ,forexampl e.
Event hought heyal lmightbegi vingt heirbestef
fortinthegym,it’sobviousthei
rresult
s
aren’tthes ame.What ’sthedeal?I t’
sy ourbodyty pe,accordi
ngtoar ecents
tudy.
A300- poundr ugbypl ayerhasadi f
ferentbodytypet hanamar athonr unner
.Apower
l
if
terhasadi fferentbodyt ypethanabal l
eri
na.Andev entheaverageof fi
ceworkerfrom
onec ubi cl
etot henex thasadi ff
erentbodyt y
pe.

Andi t’
simpor t
anttok nowt hat.Why ?Y ournutri
ti
onandt raini
ngs t
rategyneedst omatch
upwi thyourbodyt ype,ory ouwon’ tgetther esul
tsyouwant .Beforeyous t
artyour
trai
ning,nutri
ti
onands upplementregi men,i t
’sagoodi deat ofi
gureouty ourbodyt y
pe.
Therear ethreemainbodyt ypes(endomor ph,mes omor ph,andec tomor ph)
.Ifyou’r
e
readingthis,I’
m guessingy ou’
reanec t
omor ph,andhav et r
oubleaddi ngweightand
buil
dingmus cl
enomat terhowhar dy out r
y.Ifyou’rejustreadingthisbooktol earnmore
aboutt r
ainingandnut rit
ionstr
ategies,under s
tandingy ourbodyt ypec anhelpy ouset
real
isti
c,att
ainabl
egoal stoachieveyouri dealphys i
que,too.

Thet
hreebas
ichumanbodyt
ypes
:

1.ENDOMORPH:Whi
chc
anbec
har
act
eri
sedbyapr
edomi
nanc
eofbodyf
at.

2.MESOMORPH:Mar
kedbyawel
l
-dev
elopedmus
cul
arbody
.

3.ECT
OMORPH:Di
st
ingui
shedbyal
ackoff
atand/
ormus
clet
is
sue.

Yourbodyty
pec reatesaki
ndofi ll
usi
onbas edonyourbonestruc
ture,metabol
ism and
t
hewayy oustoremus cl
eandf at.Anectomorphwil
lnatur
all
ylooks ki
nni
erthanheor
s
hei s
.Anendomor phwil
llookheav i
erevenwhenlean.Andames omorphwi l
llook
moreproport
ionedandaes thet
icevenwi t
halit
tl
eaddedweight.

Note:Youmayal
sobeami xtureoftwobodyt
ypes
.F orexampl
e,ify
ourbodytypeis
ect
o-mesomor
ph,you’
renaturall
yski
nnyandv
erylean,butyouhavethegenet
icabi
li
ty
tobuil
dmuscl
eli
keames omor ph.

ECT
OMORPH
-
Nar r
owhi psandclavi
cl
es
-
Smal lj
oint
s(wri
st
/ankl
es)
-
Tinybuil
d
St
- ri
ngymus cl
ebell
ies
-
Longl i
mbs

4
Imran,M.,etal
.(2017)
.Ac
ompar
ati
ves
tudyofbody
bui
l
der
sandwei
ghtl
i
fter
sons
omat
oty
pes
.Int
ernat
ionalJ
our
nal
ofInnovat
iv
e
MESOMORPH

-
Wideclavi
cles
-
Narrowwai st
-
Thi
nnerjoi
nts
-
Longandr oundmus
clebel
l
ies

ENDOMORPH

-
Blocky
-
Thickribcage
-
Wi de/t
hic
kerjoi
nts
-
Hipsaswi de(orwider
)thanc
lav
icl
es
-
Shor t
erli
mbs

TRAINING FORYOURBODYTYPE
Basedontheset hr
eebodytypesanddes cript
ions
,c anyouspoty
ourbodytype?It’
s
i
mpor t
anttok nowyourbodyt ypesoyouc andev el
opat r
aini
ngplant
ohelpy ou
max i
mizegains.Pi
ckupaf i
tnes smagazi
neandi t’snothardt
ofindaworkoutofthe
month.Butthoseworkout
sar elikel
ydesi
gnedf orames omorphorendomorph.Ifyou’
re
anec t
omorph,y ouneedadifferentpl
an.

ECTOMORPH TRAI NING

I
fyou’
reskinnyandunderweight
,whydoyouneedadiff
erentt
rai
ningpl
an?You’r
einthe
minor
it
y.Seri
ousl
y.Onlyabout1to2% oft
hepopul
ati
onhasahar dtimegai
ningwei
ght.

Fort
unately
,you’
regoingt
olear
nhowt oover
comey ourectomorphtendenci
estotake
yourski
nnybodyt oamoreaest
heti
c,muscul
arbody.Befor
ewegeti ntoamor edetai
l
ed
breakdownofhowt ogoabouttr
ansf
ormingyourbody,Iwanttogiv
eabr i
efsummaryof
howtot rai
nfort
hisbodyt
ype.

THETROUBL EWITH GAI NING WEI GHT

It
’shardtogainwei
ght.Right?You’veeatenatonoffood,poundedprotei
nshakes,
tr
ainedhard,andst
il
lthes c
aledoes n’
tbudge.Ect
omor phshaveanext
remelyf
ast
metaboli
sm,whichenablesyout oburncalori
esatarapidpace.Asanec t
omorph,you
needas urpl
usnumberofc alor
iesinordertogainweight.

5
Fry
ar,C.
,etal
.(2015)
.Pr
evalenceofunder
wei
ghtamongadul tsaged20y ear
sandov er
:Unit
edSt
ates
,1960–1962
t
hrough2007–2010.Cent
ersforDis
easeContr
olandP r
event
ion.Acces
sedfrom:
htt
ps:/
/www.
cdc.
gov/nc
hs/
data/hest
at/
under
weight
_adul
t_07_10/under
weight_adul
t_07_10.
htm
STRENGTH TRAI
NING AND CARDI
O GUI
DEL
INESFORECT
OMORPHS

Yourworkout
sshouldbes hortandint
ense.Togett hebestr
esult
s,foc
usont r
aini
ng
predominant
lythemai nmusclegr
oupsus i
ngc ompoundmov ements(benchpress
,
squats
,deadli
ft
,shoulderpr
ess,et
c.)t
ostimul
at emus c
legrowth.Asforcardi
o,forget
aboutwhatthefit
nessmagaz i
neshavebeent el
lingyou.Asanec tomorph,morecar di
o
t
raini
ngs i
mplyburnstheextr
ac al
ori
esyouneedt okeeptobuildmus c
le.

SUPPL
EMENTSFORECT
OMORPHS

I
fyoureal
lydialinyourdiet,youcangetallt
hec alori
esandmac ronutr
ientsyouneedto
bui
ldmuscl
e,ev enifyou’r
eanec tomorph.Butifyou’r
el i
kemostpeople,youdon’thave
apers
onalcheft ocookupnut ri
ent-
dense,pr
otein-packedmealseveryday.You’r
ebusy.
Youhaveajob,af amily,ali
fe.Andthatmeansy oumi ghtneedalit
tl
ehel ptohityour
nut
ri
ti
onalgoals.

Supplementscanfi
llthegap.They ’
renotnecessar
ytohelpyoubulkupandbui l
d
musc l
e.ButIwoulddefinit
elyr
ecommendt akingthem.Why ?Themorecalor
iesand
methodsy ouhavetohel pyou,themoreli
kelyyouwi l
lbetogainmusc
leandmas s
.But
don’thitt
hesuppl
ements t
orejusty
etandblowat onofmoney .I
’l
lgoint
omor edetai
lon
whichsupplement
st otakeandwhyi nChapt
er5.

MESOMORPH TRAI
NING

Ev
erworkthroughabody buil
dingprogr
am from afi
tnessmagaz i
ne,book,oronl
ine
pr
ogr
am?Y ouk now,theoneswher eperf
ect
lyproport
ionedfi
tnessmodelsdemonstr
ate
t
heexerci
ses.Andy oucan’thelpbutnot
icet
heirwell
-devel
opedmus c
les(
chest
,back,
ar
ms,legs,shoulders
,etc
.)str
iati
ons
,vascul
arit
y,andlowbodyf at.

It
’stheappearanc eyouwanttoachieve,buttr
aini
ngli
keames omorphwheny ou’
rean
ectomorphwon’ twork.Mesomorphsar et
heper f
ectbl
endbet
weenmus cularbodiesand
l
owbodyf atpercent
age,thusmakingthem thegeneti
cki
nginthefi
tnes
s/body bui
ldi
ng
wor l
d.I
nf act
,justaboutever
yMr.Ol y
mpi awinnercanbecl
assi
fi
edasanex t
reme
mes omorph.

Mesomorphsrespondwel ltowei ghttr

aini
ng.Hypert
rophy(muscl
egrowth)isusuallyseen
ver
yquickl
y,es
peciall
yforbegi nners.
I
nadditi
on,themes omorphdoes n’tneedtobefanati
calaboutt
heirdi
etortrai
ni ng.
Why?Think“geneti
call
ygi f
ted.”Ifthemes omor
phwant stoperf
orm asanat hl
ete,then
t
rai
ninganddietneedt obet ak enmor eseri
ous
ly.Butamesomor phwon’thavet owor k
ashardastheother2bodyt ypestobui l
dabetterphysi
que.

6
Bac
hus,T
.,etal
.(2014).Howtoeatandtr
ainforanect
omorphbodytype.Ameri
canCouncilonExerc
ise.Acces
sed
f
r om:ht
tps
://www.
acefi
tness
.or
g/ac
efi
t/
heal
thy
-li
vi
ng-ar
ti
cl
e/60/
5102/how-to-
eat
-and-
tr
ain-
for-
an-ect
omor ph-
body.

7
Rui
z,F.(
2005).Justyourt
ype.Li
fet
imeF i
tness,Ex
per
ienc
eLi
fe.Ac
ces
sedf
rom:
https
://
exper
ienceli
fe.
com/art
icl
e/j
ust
-your
- t
ype.

8
Bubbi
co,A.,etal
.(2011).Muscl
ehy per
tr
ophy:newinsi
ght
sandtraini
ngrecommendati
ons
.Univ
ers
it
yofNew
Mex i
co.Access
edfrom ht
tps:
//www.unm.edu/
~l k
ravi
tz
/Art
ic
le%20f
older/
hypert
rophy
2011UNM.ht
ml.
Fortrai
ningpur poses,mes omorphsshouldcombinewei ghtt
raini
ngandaer obi
c(car
dio)
trai
ningtogett hebes tresult
s.Eveni
fames omorpht hrowsinac ouplecheatdaysona
regularbasis,they’renatural
lypronetomaintai
nagoodphy si
que.Thatdoesn’
tmean
eati
ngMc Donal d’sburgerseveryday,butmesomor phsc anbendtherulesonthei
rdiet
mor ethanot herswi t
houtmaj orconsequenc
es.Ov erallthisi
sthebestbodytypetobe
bless
edwi th,inmyopi nion.

ENDOMORPH TRAI NI NG
Here’sareasontobet hankfuly ou’
reanec t
omorph.Endomor phsareattheoppos i
te
endofthebodyt ypes pectr
um.Andt hey
’remoreli
kel
yt obeov er
weightorobes e,
carr
yingalotofex cessfatont hebody .Mesomorphwoment endtocarr
yex cessfat
aroundthehips,glutes,andt highs.Mesomorphment endt ostor
emor efataroundthe
abdomen,andi nternalorgans ,r ai
si
ngtheris
kforchronicdis
ease.

Unf ort
unat ely,f oranendomor ph,losingwei ghtisasmuc hofas t
ruggleasgai ning
weightf oranec t
omor ph.
Regar dles sofhowhar dendomor phss eem t owor kinthegy m andwhatl ow- cal
oriediet
theyar eon,t heyj us tnevers eem tol osethedes i
redwei ghttheywant .Whi lean
ectomor phc angetbywi thli
ttletonoc ardio,it’
sanec es si
tyforendomor phs.Research
showsendomor phsmayr equi r
e60mi nutesofc ardiotr aini
ngadayormor etolose
weightandk eepi tof f
.
Inor dert ol os ewei ght ,endomor phsneedt oc loselyfollowaheal t
hy,low- calor
iediet
.
Cheatmeal sar ear areluxury.Andt rainingf orendomor phss houldinc l
udel arge
amount sofc ar diov ascularex erc
iseandhi gh- i
ntensit
yr esist
anc etr
aining.Thi sapproach
totraininghel psboos tmet abol i
smf oranendomor pht ohel pt hebodybur nf atata
higherr ate.
Endomor phsmayev enwantt oc onsiderus ingaf at-burners upplementt empor aril
y.A
highpr oteindi etcanhel pwi thwei ghtloss,fatloss,andmus clegrowt h,too.Buti t’
s
i
mpor tantt onot ethats upplement swon’ thel pmuc hwithoutagooddi etinpl ace.

1
0 www.
Rya
nsp
it
er
i.
com
CHAPT
ER02 NUT
RIT
ION
BASI
CSOFNUTRITI
ON
EATBI
GTOGETBIG!
BULKI
NGONAB UDGET
MEALPRE
PGUIDE

1
1 www.
Rya
nsp
it
er
i.
com
BASI
CSOFNUTRI
TION

Absar emadei nthek i

tchen.Noamountofex erci
sec anmak eupf orabaddi et.Good
adv ic
ey ou’ v
eprobabl yhear dpas s
edar oundatt hegy m.Butal otofpeopl est
il
ldon’ t
foll
owi t
.Asanec t
omor ph,y oumi ghtbeabl et oeatat onofc alori
eswi t
houtgaining
wei ght.Butthatdoes n’
tmeany oushouldgor geonbur gers
,fries,s
odas ,andicec ream.
I
fy ouwantt ogainwei ght ,buil
dmus c
le,st
ayl ean,andgets t
ronger,y ouneedt oeatt he
rightfoods .Why ?Foodi st hefuelyourbodyneedst ogr ow.Yourdi etal s
ohasadi rect
i
mpac tonev er
ys ys
tem iny ourbody .Fuelupwi thther i
ghtfoods( f
ruits,veget
ables,
whol egr ains,l
eanmeat s ,fis
h,eggs ,l
ow-fatdai r
ypr oduct
s,legumes ,nut sands eeds,
andpl ent yofwater),andy oucanex pecttofeelbetter,perf
orm better,andgetbet t
er
results
.

Andtheopposit
eisals
otrue.Fueluponjunkfoodandemptyc al
ori
es,andyou’
renot
goi
ngtofeelt
hatgreat,y
ourresult
swil
lsuf
fer
,andyourri
skf
orhealthprobl
emswillgo
up.Notexact
lyt
hek i
ndofreci
pet hat
’sgoi
ngtohel
py ougofrom Ski
nnytoAest
hetic
.

SO WHATSHOUL
D YOU BEEATI
NG?

We’l
llay
outasmartnut
ri
ti
onplantohel
pec
tomor
phsbui
l
dmus
cleal
i
ttl
ebi
tlat
er.F
irs
t,
l
et’
sstar
twit
hthebasi
csaboutnut
ri
ti
on.

Whati
snut
ri
ti
on?I
sitj
ustf
oodori
sits
omet
hingmor
ethant
hat
?

Her
e’showt
heAmer
icanJ
our
nalofCl
i
nic
alNut
ri
ti
ondes
cri
besi
t:

“
Iti
sthecorners
toneofprev
enti
vemedi
ci
ne,t
hehandmai
denofc
urat
iv
emedi
ci
ne,and
t
herespons
ibil
i
tyofever
yphy s
ici
an.
”

I
notherwords,nut
ri
ti
onisthes
cienc
et hati
nter
pretstheint
erac
ti
onofnutri
ent
sandother
subs
tanc
esinfoodinrel
ati
ontomaintenance,growth,repr
oducti
on,heal
thanddi
sease
ofanorgani
sm.

9
Har
var
dUni ver
sit
y.(2010).T
aki
ngai
m atbell
yfat
.Access
edf r
om
www.
healt
h.harv
ard.edu/st
ayi
ng-
heal
thy
/tak
ing-
aim-at
-bel
ly
-fat
.

10
Col
berg,S
.,etal.(
2010).Exer
cis
eandt y
pe2di abet
es.Di
abet
esCar
e,33(
12)
:e147-
e167.Ac
ces
sedf
rom
https:
//www.
ncbi.
nlm.ni
h.gov/
pmc /ar
ti
cl
es/PMC2992225.

1
2 www.
Rya
nsp
it
er
i.
com
FOOD ASFUELFORGOOD HEAL
TH

Nutri
ti
oni soneoft hemai ncomponentsofgoodheal t
h.Itplaysamaj orrolei
nbody
func
ti
oning,dis easepr ev
enti
on,growth,andweightloss.Whaty ouar eeati
ngonadai ly
basi
sc angreat l
yaf fec
tyouroveral
lhealt
handwel l
-being.Inaddi t
iontoallt
his
,nutr
it
ion
play
sapi votalr oleinexerci
seperf
ormance.Itpr
ovidesbotht hefuelneededinorderto
perf
ormt heex er c
iseathand,aswel lasprov
idetheessenti
alelementsneededf orgr
owth
andrepairtotak eplace.

5MAI N NUTRIENTSIN FOOD

Nutr
ient
sfal
lint
o5mai ncat
egor
ies
,al
lofwhi
chcanbefoundand/orbeconsumed
t
hroughwholefoods
.Thefol
lowi
ngaret
he5categor
iesi
ntowhi
chnutr
ient
sfal
l:

-
Carbohydr
ates
-
Prot
ein
-
Fats
-
Vit
aminsandminer
als
-
Water

Thedis
tri
but
ionofthesecategori
es(t
herati
oofhowmuc hy oueatofeac hnut
ri
ent)
det
ermineswhetherornotyourdieti
sbalancedorunbalanc ed.Abalancedeat
ingplan
i
soneinwhi chdail
yfoodintakeprovi
desallt
henutr
ientsrequiredf
ortheday.Whereas
anunbalancedeati
ngplanhasanex ces
sofsomenut r
ient
s,andi sdefi
ci
entinother
nut
ri
ents.

TABL
ESHOWING THEDI
FFERENTNUTRI
ENTCATEGORI
ESAND THEI
R
PHYSIOL
OGI
CALFUNCTION ON THEBODY

CARBOHYDRATES Act
sasafuels
our
cef
ort
hebody
.Pr
ovi
desener
gyf
or
t
hebody
.

PROTEI
N Hel
psbui
l
dandr
epai
r“damaged”bodyt
is
sue.

F
ATS Ess
enti
alpartofever
ycel
l
,pr
otec
tsi
nter
nalor
gans
,
hormoneproducti
onandcar
ri
esfat
-sol
ubl
evit
ami
ns.

VI
TAMI
NSAND MI
NERAL
S Regul
atesbodypr
oces
ses

WATER Wat
erisl
if
e.I
mpor
tantf
ormanyc
hemi
calr
eac
ti
onsi
n
t
hebody.

11
Aust
ral
i
anNationalHealt
handMedicalRes
earchCouncil
.(2015).Aust
ral
iandi
etar
ygui
del
i
nes
.Ac
ces
sedf
rom
https:
//www.
eat
forheal
th.
gov.au/
gui
del
i
nes/aust
ral
ian-
diet
ary
-guidel
ines
-1-5

12
Bier
,D.(2003).Whati
snut
rit
ion?Ameri
canJour
nalofCl
i
nic
alNut
ri
ti
on,77(
5):1093.Ac
ces
sedf
rom
http:/
/aj
cn.nut
ri
ti
on.
org/
cont
ent/77/
5/1093.
ful
l
.

1
3 www.
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nsp
it
er
i.
com
1
4 www.
Rya
nsp
it
er
i.
com
EATBI
GTO GETBI
G!

Evenifyou’r
enottr
aini
ngtobui
ldmus cl
e,eati
nghealthyfoodsi
svi
taltoyourhealt
hand
well-
being.I
t’
sevenmor ei
mpor
tantwheny ourgoalistobuil
dmuscle,addmas sand
getstr
onger,whenyou’
reanect
omor ph.Tomak et
hathappen,youneedt ofindtheri
ght
balancebetweentr
aini
ngandnutr
it
iontomax i
mizeresult
s.

Askanybodybuil
derwhatthehar destpar
tofbui
ldi
ngmus cl
eis,andy ou’
llfi
ndthat
nut
ri
ti
onisalwaystheanswer.Youhav etoeatbi
gtogetbig.Youhav etohityourcal
ori
e
andmac r
onutr
ientgoal
s,consist
entl
y.Andyouhavetores
istt
heur getoblowy ourdi
et
andally
ourhar dworkonac heatmeal.

“
Ifyoudon’tf
oll
owagoodnutr
it
ionalpl
an,you’
rebody
bui
ldi
ngwit
honear
m behi
nd
y
ourback,”saysShawnRay
,at
op- r
ankedbodybui
l
derwhocompet
edinMr
.Olympia13
t
imesduri
nghiscareer
.

Ther
e’sareasonyoukeepheari
ngthesameadv i
ce.Buil
dingmusc
lemas shasalott
o
dowithconsumi
ngmor ecal
ori
esthany
oubur n.Andit’
simport
anttoknowthatwhen
you’
reanectomorphwhoneedsmor ec
alor
iesthanotherbodyt
ypes.

Let
’st
ak eac l
oserl
ookathowtodiali
nyourdi
et,eatsmar
t,andmaximiz
egains
.You
wantt
ogof r
om Ski
nnytoAest
het
ic
,andnotjus
tincreas
eyourtot
albodyper
cent
ageof
f
at.Here’show:

THEIMP ACTOFCAL ORI

ESI N GAI NING MUSCL E
Fi
rst
,let
’srec
apwhatdailycalor
ieintaker
efer
sto.Thi
sist
het
otalamountofc
alor
iesy
ou
cons
umef rom c
arbohydr
ates,prot
ein,andfat
.

What ’
stheminimum amountofc alor
iesyouneedtoconsumetosupportal
lthes ys
temsi
n
yourbody?It
’scal
ledtheBasalMetaboli
cRateorBMR.Thistot
alusedtocal
culatethe
minimum amountofc alor
iesyourbodyneedsisi
nfl
uencedbyav ari
etyofv
ariables,
i
ncludingyourprofes
sion.

Thegeneri
cfor
mulatofi
ndt hebaserequir
ementforcalori
eint
akeinordert
ogainmus cl
e
i
s20c al
ori
esperpoundofbody wei
ght.Keepinmi ndthatyourcal
ori
erequi
rementswil
l
bedif
fer
entcompar
edtos omeoneelse.Butit
’ss
ti
llagoodwayt oc al
cul
ateyourbasi
c
cal
ori
eneeds.Her
e’sanex ampleofcalc
ulati
ngt
heBMRf or100pounds :
20Cal
ori
esX100P
ounds= 2000r
equi
redc
alor
iei
ntake.

Atfi
rstglance,thi
smays eem t
obeani ns
urmountableobject
iveto
achi
ev e.Cany oureall
yeatthatmuchinaday?Y es
.Br eakupthe
t
otalcalori
eintakerequir
edperday,andit
’saloteasiertoconsume
t
hoseal ori
esin6t o8meal s
.

I
fy ou’v
ebeenr andomlyeati
ngtotryandbuil
dmus cl
e,y ou’
renot
alone.It
’sac ommonr easonpeopl
ewhoar etr
aini
ngc onsist
ent
ly
don’tseethegainstheywereexpec
ti
ng.Forect
omorphs ,especi
all
y,
you’reprobablynoteat
ingenough

1
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nsp
it
er
i.
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1
6 www.
Rya
nsp
it
er
i.
com
1
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nsp
it
er
i.
com
1
8 www.
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nsp
it
er
i.
com
BUL
KING ON ABUDGET

Eat
inghealt
hyisfarmoreexpens
ivethanjustconsumi
ngjunkfoodallday.Andyour
bankaccountcanquic
klybeemptiedifyou’
retryi
ngtobuyallt
hefoody ouneedinorder
t
ogainsize.However
,thi
sdoesn’
talwayshav etobethecase.Youcanbulkonabudget .

Youneedalotmoreprotei
ninyourdi
ett
ogofrom Sk
innytoAes
thet
icwhenyou’r
ean
ect
omorph.Sowhat’si
tgoingt
otake?Eat
ingt
onsoftunaandpil
esofnut
s?Bothare
goodopti
ons.Buty
ouneedt oknowhowtoshopsmarttokeept
hecostt
ofuelyour
muscl
egainsundercont
rol
.

Havi
ngas i
zeabl
ebudgetwi
lli
mpr oveyourchancesformaxi
mum bul
ki
ngef f
ic
ienc
y.But
i
t’
snotarequir
ementt
obulkup.Shops mart.Lookfordeal
sonhi
gh-prot
einit
emsatthe
gr
ocerys
tor
e.Andyouc ans
til
lgetresul
tsonat i
ghtbudget
.

Seet
heBul
ki
ng-
on-
a-BudgetPl
anal
i
ttl
elat
eri
nthi
schapt
er.

THETRUTH ABOUTSUPPL
EMENTS

Suppl
ementcompani
eswanty
outobelievethaty
ouc an’
tbul
kup,buil
dmuscl
emass,
andgofrom Sk
innyt
oAest
het
icwi
thouttaki
ngapi l
l
,powder,shak
e,orsomeot
her
suppl
ementf
orm.

Suppl
ementscanbehel pf
ul,es
pecial
l
ywheny ou’r
eanectomorphwit
hmajorcalor
ie
needs
.Butaretheyess
ential
?No.Des pit
ethemarket
inghype,youc
angetallt
he
cal
ori
esandnutri
entsyouneedf r
om foodtobulkup.

Cany ouover
doitonsupplementsorwast
ealotofmoney ?Absolut
ely
.Forexampl e,t
he
humanbodyi sonl
yabletostor
eac er
tai
namountofproteinforaminoacidsynthesi
s.
Consumemor eprot
einthanyourbodycanus
easmus cleglycogen,andeventuall
yit
becomesunwantedbodyfat–whichcanbedetr
iment
altoy ourgoal.

I
fy ou’
renewt obodybuil
ding,lif
ti
ngwei ghts
,andeati
ngtopac konmus cl
e,holdoffon
usingsupplementsf
ornow.Whi l
es upplementscanbehel
pful
,t heyals
ohav ethe
potent
ialt
os t
ressandfat
iguet hemus c
les
.Ifyou’
renewtotr
aining,focusoneatingclean
foratleas
tthefi
rstf
ewmont hsoftraini
ng,beforei
ntr
oduci
ngs upplements.

Newl y
-pl edgedbodybuil
der
sareguar anteedt oseehi ghermar gi
nalret
urnsint
he
beginningoft hetr
aini
ngeveniftheyhav et heexactsamet raini
nganddi ett
othatofa
vet
eran.Why ?Thisisduetothenewl evelsofstr
essandf at
iguetowhichthebodyis
i
ntroduc edto.It
’sj
ustonemor eremindert hatyouc an’toutexerci
seabaddi et
.Andthat
get
tingy ournutri
ti
onrighti
sjustasi
mpor t
antasl i
ft
ingc onsi
stent
lytomak egai
ns.

Aresupplement
sinorout?There’sr
oom forsuppl
ement
sinyourtr
ainingplani
fyoucan
af
fordthem.Ify
oucan’taff
ordsupplements
,orsimpl
ydon’
twanttos pendthemoney
,
st
ic
kt oeati
ngcl
ean.Ifyoudohav ethef
undstobuysuppl
ements,here’swhaty
ouneed
t
of uelupontogetbett
erresul
ts
:

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nsp
it
er
i.
com
2
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nsp
it
er
i.
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EGGS

Thefir
standeasi
estsourceofcalor
ies/pr otei
nc omesi nthefor
m ofasingleeggwhi t
e.
Oneeggwhi tecontai
nsappr ox
imatel
y6- gramsofpr ot
einwit
hamer e20–30c alori
es
dependingonthesizeoftheegg.Ifyouar eput t
ingitintermsofabudget-f
ri
endlyfood,
i
t’sperf
ect
.Thepriceofthreeeggwhi t
esandonewhol e-eggomeletc
ost
sl esst
han$1
perday.Youcanalsobuypur eeggwhi tesinliquidform,meaningyounol ongerhav et
o
buyadoz eneggsjustt
odi sc
ardmos tofthey olks.

CHI
CKEN

Anothergreatsourceofprot
einc anbefoundi nchic
ken–al thoughthisi
ss l
i
ghtlypri
ci
er
t
hant hatoftuna,forexample.It
’seas
yt obakeorgr i
llandwor kswellwithcountl
ess
rec
ipes.Asawhi temeat,chi
c kenisaleanergradeofpr otei
n.It
’shealt
hiert
hanr ed
meat,becauseitcontai
nsfarlesssat
uratedfatthanabur gerorsteak.

TUNA

Here’
sanot heraff
ordabl
ehigh-pr
otei
nfood.Tuna.I
t’
sbeenast
apleforbodybui
l
dingfor
dec
ades .Buyitfr
esh,cannedorinapacket.J
ustkeepinmindt
hati
t’
spossibl
etoti
reof
eat
ingtunai fi
t’
salwaysony ourmenu.

BUDGET -FRIENDL YCARBOHYDRATEPRODUCTS

Oneoft hemai ns ourcesofener gyf
orthebodyc omesi ntheform ofCarbohydrates
.
Manyv eteranbody bui
lderssti
llareadamantthatthecons umpti
onofc arbsbef
oreand
aft
erawor koutises s
entiali
nthepr ocessofmaximizi
nggai ns.
Despit
ethev ari
etyofc arb-r
ichfoodsthatareoff
eredins uper
mar ket
s,iti
simportantto
remembert hatt
hes efoodsar enotallequal.Someoft hebestsourcesofcomplex
carbohydratesoriginatefrom thefol
lowingbudget-f
ri
endlyfoodproduc t
s:

Oat meal
Ric
e
Potat
oes

FRESH FRUI
TAND VEGET
ABL
ES

Frui
tsandv egetablesar es t
il
limportanttobec onsumed,ev enwhenbul ki
ng.They ’renot
highincaloriesormac ronutri
ents.Fruit
sandv eggiesar en’tthedec
idi
ngf ac t
orthathelps
abody bui
lderwi naMr .Ol ympiat i
tl
e.Howev er,f
ruitsandv eget
abl
esc ontainessential
nutr
ient
sthathel pk eepy ourbodyheal thandf unc t
ioningonadai l
ybas i
s.F res
hi sbest
fr
om thegr oceryst
or eorl ocalfarmer ’
smar ket.Froz enisagoodal t
ernati
v e.Butstay
awayf r
om c annedandhi ghl
ypr ocessedv egetablesthatc anl os
enutr
ientsdur i
ng
process
ingandc ontainhi gheramount sofsodium.

HEAL
THYF
ATS

Yes,youneedfat!Fatisanessenti
alpartofev erycel
l
,ithel
psprotect
sint
ernalorgans,
aidsi
nhor monepr oduct
ionandc arr
iesfat-solubl
evit
amins.Bestsour
cesofessenti
al
fatt
hatwon’tbreakthebankinc l
udethef ol
lowing:

2
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nsp
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er
i.
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CannedSal
mon-Agoods
our
ceofOmega-
3oi
l
sandpr
otei
n.

Nuts-Agood,s
ourceofpr
otei
nandomega-3ess
ent
ialf
att
yac
ids
.Tr
ywal
nut
sor
al
monds.Bot
hareeasyt
oeatinsmal
lhandf
uls
.

Fl
axs
eed-Flax
seedsar
everyhealt
hyandc ont
ainbot
homega-3sandsolublefiber
.
Fl
axs
eedsc
anbeboughtinbulkintheheal
thfoodsec
ti
onofyourgroc
erystore.Youcan
al
sospr
eadali
ttl
efl
axs
eedoilov
ery ourmeals
.

Thesearejustafewt ipsandexamplesofgr
eatfoodforbui l
dingmas sonabudget.
Thesenutr
it
ionst
r ategieshav
ehelpedalotofbodybui
ldersgof rom Ski
nnyt
oAesthet
ic
wit
houthavingtos pendat onofmoneyonf oodands upplement s
.

Needsomehel
ponfi
guri
ngouthowtost
ret
chyourf
oodbudget
?Let
’st
akeac
los
erl
ook
atwhaty
oucandoonyournex
ttr
ipt
othegroc
eryst
ore:

4WAYST
O WAVEATTHEGROCERYST
ORE

1.BUYI
N BUL
K

Thefirstandmos tcri
ti
calsteptobudgetbul
ki
ngi stonotbeint
imi
datedbytheseemingl
y
absurdpr ic
eswhenbuy ingl ar
gequanti
ti
esofproduct
sorproduct
sinbulk.Despi
tet
he
i
ntimidatingpri
cetags;ifyouc al
cul
atet
hetotalpri
ceperpound,y
ouwi l
lnoti
cethat
ther
ei sac heaperrat
ef orbuyinginbul
k.

P
roduc
tst
haty
ouc
anbuyi
nbul
kinc
lude:

Oatmeal
Ri
ce
Eggs
Meat(i
fyoudonotmi
ndr
epet
it
iv
emeal
sthr
ought
heweek
)
Cooki
ngOi l
s
Spi
ces

Thesearejus
tafewexampl
esofgr
eatbul
kpurc
hasi
ngthaty
ouc anmake.Y
oumightbe
spendingmoremoneyupfr
ont
,butyougetmor
efoodatacheaperr
atewheny
ou
purchasei
nbulk
.

2.AVOI
D EXPENSI
VENAMEBRAND PRODUCTS

Someti
mesnamebr andpr oduc
tsaresucc
essf
ulbecauseofac levermar
keti
ng
campaign.Butinrealit
y,manyoft
hesefoodsareident
icali
nqual it
yasl
essexpens
ive
opt
ions
.Readf oodl abels
,andyoumayf i
ndthatyoucanpur chasethes
amepr oduct
wit
hahi ghernutr
it
ionalvaluef
orles
sthanthenamebr andv ersi
on.

20
Bur
ke,L
.,etal
.(2003)
.Carbohydrat
esandfatf
ortrai
ningandrecov
ery
.Jour
nalofSpor
tsSc
ienc
e,22:
15-
30.
Ac ces
sedf
rom www.spor
tsnut
ri
ti
onwork
shop.
com/fi
les
/38.spnt
.pdf
.

2
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nsp
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3.MAKEUSEOFSAL
ES/
DISCOUNTS

Payattenti
ontos uper
mar ketadsands peci
alsf
orti
me-sensi
ti
vesalesonc er
tai
nfoods.
Considery ourneedfortheparti
culari
tem i
nquesti
on,theexpi
rati
onperiod,desi
red
quanti
ty,ands avi
ngsthatyouwillacquir
ewhent r
avel
ingtopurchasetheproductthatis
onsale.I t
’sagreatwayt osavemoneyony ourgr
ocerybil
l
.Youmayal s
oc onsi
derusing
coupons ,tocont
rolcost
s.

4.SPI
CETHI
NGSUP

Feelli
key ou’r
eeat i
ngthesames tuf
falltheti
me?I t
’sac hal
lengeal otofbodybui
lder
face.Sohowc any oumak ethesamemeal sl
essdullandbor i
ng?Spi c
et hi
ngsup.I
Sugges tSpi
ceY ourLif
eherbsands pic
es,theyareinexpensi
veandmak ey ourf
oodt as
te
amaz i
ngwi thouttheextr
ac al
ori
es.Ifyouwouldlik
et oorder,pleas
ec l
ickhereorvis
it
SpiceYourLi
fe.
co.

You’
vedoney ourhomeworktoplanoutyourmeals
.You’
vemadethetr
iptot
hegroc
ery
s
toretostoc
kuponheal t
hyfoods.Andnowy ouneedtost
artpr
eppi
ngyourmeal
sto
makes ur
ey ouhity
ourdai
lycal
orieandmac r
onut
ri
entgoal
s.

MEALPREPGUI
DE

Mealpreparationisthekeytosuccesstobui
ldmuscleandgofr
om Sk i
nnytoAes t
het
ic
.
I
t’
softenthetippingpointt
hatset
spr obodybui
lder
sapartf
rom amateurs
.Prepareyour
mealsaheadoft ime,andy ou’
llf
ac efewert
emptat
ionst
ogothroughtothatfastf
ood
j
ointbef
orey ouhi tt
hegym.

Mealpr
epcanalsohel
pyousaveti
meandmak eiteas
iertost
ic
ktoyourdiet.I
fyou
hav
eeverymealpl
annedout
,prepar
ed,andpack
agedf oranenti
reweek
,y ou’
llsav
e
t
imeandmoneyinmor eway
sthanone.

Her
e’swhaty
ouneedtoknowtomaket
hemos
toutofmealpr
ept
ime,s
tor
efoodsf
or
l
onger
,andhity
ournut
ri
ti
ongoal
s.

WHERET
O ST
ARTWI
TH THI
SMOUNT
AIN OFFOOD?

Keepitsi
mpl e.I
fyou’
renotat rainedgourmetc hef,don’
tpr
etendtobeonewheny ou
gethomef rom t
hegrocerystorewithyourfi
rsthauloffoodforyourbulki
ngphase.You’
ll
wanttofigureoutaschedulethatall
owsy outopr epare6to8meal sforanent
ir
edayi n
advance.You’l
lals
owantt ostreamli
netheproc ess,soyoucanhave6t o7daysofmeal s
readytogo.

Alotofbodybui
lder
sus epartofarestdaytohandl
emealpr ep.Spendal i
tt
leex
trat
ime
i
nthek i
tc
hen,andy ou’l
lbeabletoprepallyourmealsi
nadv anceforatl
eastacoupl
e
ofdaysatatime.Wor koutwhatmethodwor ksbes
tforyou,andsti
ckwithit
.

2
3 www.
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nsp
it
er
i.
com
Di
vi
deandc
onquerbyc
ooki
ngi
nbul
k

I
fyouaremak ingt
hingssuc
haschi
cken,bakedpotat
oes,oranyfoodthatcanbes t
ored
i
ntheref
riger
ator
,cookthes
einbul
k.Thenonceyouhaveat onofcook edand
r
eady-
to-eatf
ood,weighandsepar
ateiti
ntopor
ti
onsforyourseparat
emeal sev
eryday.

I
ny ournut ri
ti
onpl an–of t
eny ouwi
llhaveac curateweightsofthepor t
ionst hateach
mealwi llconsis
toftomax imizenut
rit
ionandc alor i
eint
ak edaily
.Ialway srecommend
myc l
ientsbuyas etoffoodsc al
est
oens urethey'
r eablebeac curat
ewi t
ht hef ood
meas urements.Break i
ngthefoodsdowni nt
othec or
rectport
ionsiscri
ti
c alt
oy ourmeal
preparationanddi et
.Thiswillmaxi
miz etheeffi
ciencyofy ourcalor
ieintakeperdayand
getyouones tepclosertoseeingmassiveresul
tsformax i
mum effort
.

MOSTEFFI
CIENTWAYST
O COOKTHEVARI
OUSFOODSFORTHEWEEK

Alt
houghy oucancookmos tf
oodproduct
sinav ari
etyofways
,somemet hodsarebet
ter
t
hanot hers
.Thelas
tthingyouwantt
odoi sspendyourmoneyonf ood,t
akethetimet
o
prepareit
,andthenhav et
othr
owitoutbecauseits
poiledbef
orey
ouat eit
.Herearet
he
cookingmethodsIrec
ommend:

Trythes
ecooki
ngmethodsoutasoutl
ined.Thenconsi
derus i
ngthes
ec ookingmethodsto
prepareot
herdi
shes
.Asyougetbett
eratmealpr ep,you’l
lals
odiscoverwayst
omak e
yourfoodt
astet
hatmuchmor edel
i
cious.Thiswi
l
lhelpk eepyoumot i
vatedtost
ic
kt o
yourmealplanandtr
ainsmart
.

Meat
s:I
nst
eadoff
ryi
ngy
ourmeat
s,bak
eorbr
oilt
hem.

Anot
heropti
onforyourmeat
sistoi
mpl
ementtheus
eofas lowcooker.Br
ais
ethe
t
oughermeatsf
ortenderpr
otei
nandadel
i
ciousmeal.Keepinmindthist
akesl
onger
t
hanbakingorbroi
li
ng.

SweetPotat
oes:Thety
picalwaymos tpeopl
emakesweetpot
atoesi
sfr
iedinoi
l.Don’
t
dothat
.Inst
ead,bakesweetpot
atoesintheovenf
orbot
htast
eandhealthi
ness
.

Vegetabl
es:Inor
dertomaint
aint
hequalit
yofthenut
rient
sinveget
abl
es,thebest
cooki
ngmet hodi
sst
eamed.Note:Boi
li
ngof t
enremovesnutr
ient
sfr
om veget
ablest
hat
yourbodyneedst
os uppor
tmuscl
egrowth.

I
fyouneedali
tt
lefl
avor
,li
ghtl
ysaut
év eget
abl
esincoc
onutoi
l
.It
’sanot
hert
echni
que
body
buil
der
susetoburnfatandinc
reasemetabol
is
m.

I
fneit
heroft
hes
eappealt
oyou,ory
ou’
res
hor
tont
ime,eaty
ourv
eggi
esr
aw.Bes
uret
o
r
ins
efirs
t.

AddSpic
es:Inor
dertodi
mini
shfatands
altc
ont
entofy
ourv
ari
ousf
oods
,mak
eus
eof
dr
iedorfr
eshher
bs,aswel
lasspi
ces.

AddFl
avouri
ngf
orri
ce,past
aetc.I
nordertomax i
miz
efl
avourwheni
tcomestof
ood
pr
oduc
tssuc
hasri
ce,past
a,qui
noa,orothergr
ainsuseal
ow-sodi
um br
oth.

2
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2
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nsp
it
er
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CHAPT
ER03 T
RAI
NING
TRAINI
NG1 01
THEP ERFECTP HYSIQUE
MUS CLEB UILDINGT I
PS
TRAINI
NGS PLITS
SHOUL DERT RAINING
TRAP E
Z I
UST RAINING
ABDOMI NA LTRA I
NING
CARDIOT RA I
NING
FLE
X I
BILI
TY
LI
GHTWE I
GHTV S.HEAVYWEI
GHT
FREEWE I
GHT S /
MA CHINE
COMP OUNDV S. I
SOLATI
ON

2
6 www.
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nsp
it
er
i.
com
T
rai
ning101

I
fyou’vemadei tt
hisf
ar,youk nowt her
e’salotmoret
ogoingfrom Ski
nnytoAesthet
ic
t
hanj us
tli
ft
ingweight
s.You’vegottodi ali
nyourdi
eti
nordertomak egains
.Gety our
nutr
it
ionri
ght,andeveryt
hingy oudoi nthegym wi
l
lhel
pyougetbiggerands t
ronger.
Readytomak esomes er
iousgai ns
?L et
’sgetdowntot
rai
ning.

Tr
aini
ngplaysavit
alrol
e(notasimportantasy
ourdi
et)t
obui
ldyouri
dealphys
ique.The
t
ruthi
s,i
fyou’r
elazyaboutyourdi
et,you’r
enotgoi
ngtogett
hebestr
esul
tsf
rom allt
he
workyouputinatthegym.Don’tdothat,OK.

Wheny ouli
ftweights
,you’r
estr
essi
ngy ourmuscles
.Itbreaksdownmus cl
etis
sue,al
so
call
edcat
aboli
sm,f orci
ngyourmusc l
estorepai
randr ebuil
d,cal
ledanaboli
sm.You
needtheri
ghtcombi nati
onofcalor
iesandmac ronut
rient
stomax imi
zemusclegains
,
alongwit
htrai
ning.

Andthere’saspeci
fi
cwayy ouneedt ogoaboutt hiswhenyou’reanec t
omor ph.
Remember ,y
ou’renottr
aini
ngt obeamar athonr unnerorenduranceathl
ete.Andy ou’
re
nottr
aini
ngtobeapower li
ft
er.You’
ret
rai
ningtogof r
om Ski
nnyt oAest
heti
candputon
t
hebes tqual
it
ymus cl
epos s
ibl
e.Thisappr
oac htobui l
dingmuscleiscal
ledhy per
tr
ophy
t
raini
ng.

Hypert
rophySpeci
fi
cTrai
ning(HST)isaver
yspecif
icmethodoftr
ainingt
hatisaimedat
put
ti
ngont hefast
estmuscl
e.Hypert
rophySpeci
fi
cTrai
ningisatr
ailedandtest
edmethod
whic
hwhenf oll
owedc or
rect
lywi
llensur
eseri
ousmus c
legain.

How doesHy
per
trophySpec
ifi
cTr
aini
ngwor
k?

Mec
hani c
alL
oad:Growthi
nthemusc
leocc
urswhentens
ioni
splac
edonthet
arget
ed
mus
cle.Thel
ongert
heti
meundert
ensi
on,t
hehardert
hemuscl
eisfor
cedt
owork.

St
imulati
on:Inor
derf
orthemus c
lest
ogrow,arepet
it
iv
est
imul
ati
onmustbeplac
edon
t
hemus cl
e.Ift
hemuscl
eisnotbei
ngregul
arl
yst
imulat
ed,t
hent
hemuscl
ewilll
oseit
s
st
rengt
hands i
zeandbegi
ntodiminis
h.

Pr
ogressi
veLoad:themusc
lewi
llnotc
onti
nuetogrowifi
tisnotbei
ngprogr
ess
edwit
h
anewload.Inorderf
ort
hemusc
letogrow,i
tneedstobeconti
nuall
ychal
l
engedto
st
imul
ategrowt
h.

Whathappensifyoutrainthesameway ,weekaf
terweek,andlif
tthesameamountof
wei
ght?Themus cl
et i
ssueadaptsandbecomesresi
st
anttotheeff
ec t
softheloadbei
ng
pl
acedonit.Inorderforgrowthtocont
inue,y
oumus tst
eadil
yincr
easetheloadsothat
t
herateofprogress
ionisfast
erthantherat
eofadaptat
ion.

Wheny ouunder st
andt
hesef act
or s
,youcans cient
if
ic
allycalcul
atehowmuc hofeac h
fact
orthatneedst obeappliedinor derf
ory out ost
artseeingresult
s.Y
ou’regoingto
res
pondt otrainingali
tt
lediff
erentl
ythanthenex tperson,soi t
’simport
antthatyour
hypert
rophytrainingpl
anisdes ignedforyourbodyt ype.Thisisjustageneralguidefor
t
hemaj orit
yoft hepopulat
iononhowt otrai
nf orhypertrophy.

2
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nsp
it
er
i.
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I
fyouarel
ookingforsomet
hingmorecus
tomi
zed,vi
si
tmywebsi
teat
www.r
yans
pit
eri
.com andvi
ewthework
outpac
k ageIhav
eavai
l
able.

Fac
tor
sthati
nfl
uenc
emus
clegai
n

Hyper
tr
ophy(musc
legai
ning)pr
oduc
ti
onresul
tscanv
aryf
rom per
sont
oper
son.Why
?
Manydif
fer
entf
act
orspl
ayar ol
eint
hispr
ocess.

Gender–Bot hmenandwomenhav ethesameamountofmus c

lesintheirbody,butnot
t
hesamequant i
tyofmus cl
e.Amal ewil
lnaturall
yhavemor emus c
lemas s,thisisl
argel
y
duetothefactthatmenhav ehigheramount softes
tos
ter
onei nt
heirbodies.It
’sals
owhy
womenwhol iftweightsdon’
tbuil
dlargemus cles
.Thei
rbodiesdon’tcarrythesame
amountoftestost
eroneasmen.Y es,t
hereares omewomeni nbodybuil
dingwhohav e
gai
nedal otofmus clemass.Buttobehones t
,they’
reoutl
ier
swhoar emos tl
ik
elytaki
ng
t
est
oster
ones upplementsorhumangr owthhor monetogettothatpoint.

Yes
,ther
earesomewomeni nbodybui
ldi
ngwhohavegai
nedal otofmus
clemass
.But
t
obehonest,t
hey’
reout
li
erswhoaremos tl
i
kel
ytak
ingt
est
ost
eronesuppl
ement
sor
humangrowthhor
monetogettothatpoi
nt.

Age–Mus c
legrowt
hc anst
il
loc
curatanyage.Howev er
,themuscl
esrespondbet
ter
andgrowatamuc hfast
err
atewhenyouareinyourlat
eteenst
omi d-
twenti
es.Why?
Thebodyproduc
esthemosthor
monesduringt
heseformativ
eyear
s.

Li
mbL ength–Thereisareasonthatshorterpeopletendtobemoremuscul
arandbulk
y
t
hant allpeopl
e.Thei
rmuscleshavelesssurfaceareatocover
.Andwit
hshor
terl
ever
sy
stems( arms,l
egs,t
ors
obac k,et
c.)
,it
'seasierforthem t
oworkthr
oughagreat
er
amountofr esi
st
ance.

Muscl
elengt
h–Mus cl
eswit
hshor
tert
endonsandlongermusclebel
l
ieshav
egreat
er
pot
ent
ialf
orst
rengt
hgainsc
omparedtothos
ewit
hl ongert
endonsandsmall
ermuscl
e
bel
l
ies
.

Mus cl
efi
bers i
ze–T wotypesofmus clef
iber
sexis
tinthebody.T
ype1andT ype2,also
call
edfastt
witc
hors l
owt wi
tchfibers
.Youprobablyhavemoreofonemus cl
efi
berthan
another
.Bothfi
bertypeswil
lrespondt or
esis
tanc
et r
aini
ng,howeverf
astt
wit
chfi
bers
experi
encegreaters
izeandstrength.

Sc
hoenfel
d,B.
J.(
2010).Themechani
smsofmus c
lehypert
rophyandthei
rappl
i
cat
iont
ores
ist
anc
etr
aini
ng.J
our
nalof
St
rengt
handConditi
oningRes
earc
h,24(10)
:2857:2872.Acces
sedfr
om
ht
tps:
//www.
ncbi
.nl
m.nih.
gov/
pubmed/20847704.

2
8 www.
Rya
nsp
it
er
i.
com
BASI
CTRAI
NING PRI
NCI
PLES

Apr i
nciplei
sapr edomi nati
ngt r
uth,ageneralruleorsomethingthati
salway
sc onst
ant
.
Exerc
iseplanscanhav edif
ferentfeatur
esandbenef i
ts
,theycanbei mpl
ementedfor
vari
ousr eas
onsands houldbeper s
onaliz
edforeachindivi
dual.However
,tobeeffec
ti
ve
atrai
ningplans houldf ol
l
ows omebas icpri
nci
ples.

Under
standi
ngthedif
ferentt
rainingpr
inc
ipl
esist
heref
orecr
uc i
ali
nor dert
oyour
suc
ces
s.Ther
e’smorethanonewayt ogofrom Sk
innyt
oAestheti
c.Butther
eares
ome
f
oundat
ionaltr
aini
ngprinci
plesthatar
eimport
anttounder
stand.

Repsandsets,l
i
fti
ngtempo,theamountofwei
ghtyouusef
rom onet
rai
ningsess
iont
o
t
henext,andhowmuc hti
mey our
estbet
weenset
sareexampl
esofbasi
ctrai
ning
pri
nci
plesyoushouldunder
standt
ogetthebes
tres
ult
s.

Thedi
ff
erentt
rai
ningpr
inc
ipl
es:

STIMULUS,ADAPTATI
ON AND RESPONSEPRI
NCIPLE–Thi
sprinc
ipl
est
atesthata
speci
fi
csti
muluswi
l
lcr
eat
easpeci
fi
cres
pons
einthebodyt
hroughthepr
ocessof
adaptat
ion.

OVERLOAD PRI
NCIPLE–Inorderf
oragr
eaterrespons
ef r
om acer
tai
ns y
stem i
nthe
bodyt
ooccur,i
tmustbeov
erl
oadedandst
imulatedbeyondit
spr
esentcapaci
ty
.

SPECIFICITYPRINCI
PL E–Adaptat
ionisspeci
fi
ctoar es
ponse.Workonimprovi
ngyour
benchpr essweekaf
terweek,andyou’l
lgetbett
erati
t.Inot
herwor ds
,pr
act
icemakes
perf
ect.Ifyouwantamus c
ularbody,t
henfrequentr
esis
tanc
etrai
ningmustt
akeplac
e.

USEITORL OSEI TPRINCIPLE–Adaptat

ionmadet
hroughatr
aini
ngst
imul
uscoul
dbe
l
ostorr
educedifthest
imul
usisnolongerappl
i
ed.Y
ouc an’
tex
pectt
ohavest
rongarms
i
fyouhaven’
ttr
ainedthem in10year
s.

REST/EFFORTBAL ANCEPRINCI PL
E–Res ti
sar ej
ustasi
mport
antasfol
lowi
ngyour
nut
rit
ionandtr
ainingpl
an.Butthere’
sabalance.Toomuchres
twil
lreducet
hetr
ained
st
ateinwhichyourbodyisi
n.Toolitt
ler
estmightc
auseanindi
vi
dualtobeovert
rained,
l
eadingtoover
trai
ningandinj
ury.

Therearealsotwotypesofres
t:
Restcanbeei
therac
ti
veorpass
ive.
Acti
ve–Ani ndivi
dualst
il
lkeepsthebodyact
iv
ebyperfor
minganexer
cis
e,howev
ert
he
exer
cis
eintensi
tyi
sn’
tashigh.

Pas
sive–P
ass
iver
ecov
eryi
sac
tualr
est
,wher
eyourbodydoes
n’tdoanyt
ypeofphy
sic
al
work.

Throughplayi
ngaroundwitht
heset
s,r
eps,res
tandfrequencyofanexer
cis
eplan
hypertr
ophycanbeachiev
ed.However
,thegener
alguidel
ineforeac
hofthesei
spret
ty
st
raightfor
ward.

2
9 www.
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nsp
it
er
i.
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Numberofsetsr
ecommendedforhy
pertr
ophy-Onaver
age,res
ear
chshowst
hat3-
4
set
sperex
erc
isei
srec
ommendedinordert
omaximi
zet
heeff
ect
sofhyper
tr
ophy
.

Numberofr epsrec ommendedf orhyper

trophy-Aimf oraround8-12repsperf
ormed
t
oornearf ai
lureforhypert
rophyormuscl
egr owthpur
poses.Completemorerepsthan
t
his,andy ourbodys tar
tsbecomingmoreadapt edf
orendurancework.Complet
efewer
repsthanthisrange,andit’smoresui
tedf
ors tr
engt
h.Hy per
trophyi
stheperf
ectbalanc
e
betweenthet wo.

Restperiodi nbetweens etsforhy pert

rophy-St udi
esshowt hatinorderforopti
mal
musclegr owthtooc c
ury ourbodyneedsonav erage1t o2mi nut
esofrestinbetween
set
s.Typicalbodybuil
ding/ hypert
rophytraini
ngdr awsenergyfrom theATP-PCand
gly
colyt
ics y
s t
em.Inorderf orthisenergys ys
tem t
ober efuel
ed,1-2mi nrestisneeded.
Als
oas horterres
tti
meal lowsf orani ncreasei
nt heamountofanabol ichormonesy our
bodypr oduc esaf
terweightt r
aining.

I
nadditi
on,s
hort
err
estper
iodsall
owforagr
eat
erinc
reasei
nbl
oodfl
owtothet
arget
ed
musc
le.Whenthi
shappens
,extr
anutr
ient
sar
ebeingrus
hedtot
henec
ess
arymuscl
e
gr
oup.

These arej
ustt
hegeneralgui
del
i
nestofol
lowforhypert
rophyt
rai
ning.Eachi
ndi
vi
dual
wil
lresponddif
fer
ent
lyduetoavari
etyoff
act
ors,s
of i
ndwhatworksbestfory
ouand
st
icktoit
.

THEPERFECTPHYSI
QUE

Mywhol egoalwit
hthisebookistohelpyougof r
om Sk
innytoAest
hetic.Iwantyout o
ac
hi eveyouridealphysi
que.Fortr
aini
ngpur poses,y
ouneedtotrai
ni namannert hat
wi
llallowy outogainmus c
lesiz
e,butalsostayleantocr
eateanaesthetic
all
ybody.
Over l
oadonc alori
esandthewr ongtr
ainingplan,andyou’l
lendupl ookingli
kethe
MichelinMan,andt hat’
snott
hegoal .

I
’msurey
ou’v
eheardpl
entyofguy
sandgir
lss
aytheyei
therwanti
ngtobeaes thet
ic
all
y
pl
eas
ingoral
readyc
ons
iderthems
elv
esashav
ingachi
evedthatperf
ectphy
sique

SO WHATI
SAESTHETI
CSEXACTL
Y?

Thedefini
ti
onofaesthet
ic
scanbedefinedaseithersomethingt
hatisconc
ernedwith
overal
lbeautyortheapprec
iat
ionofbeauty
.Inaphy siqueorbodybui
l
dingcontext
,it’
s
ref
erri
ngtothebodybeingincompleteproport
ion.Everymuscl
eisperf
ect
lyproport
ioned
toallt
heothers.
22
Kri
eger
,J.
W.(2010).Singlevs.mult
ipl
esetsofr
es i
st
anceexerci
seformus
clehy
per
tr
ophy
:amet
a-anal
ysi
s.J
our
nalof
StrengthandCondit
ioningResearch,24(4)
:1150-1189.Access
edf r
om
https:
//www.nc
bi.
nlm.ni
h. gov/
pubmed/ 20300012.

23
Baec
hle,T
.,etal
.(2008)
.Es
sent
ial
sofSt
rengt
hTr
aini
ngandCondi
ti
oni
ng,3r
dEdi
ti
on,Publ
i
sher
:HumanKi
net
ic
s.

deSal
24
les
,B.
F.,etal
.(2009)
.Resti
nterv
albetweenset
sinstr
engt
htr
aini
ng.
,Spor
tsMedi
ci
ne,39(
9):
765-
777.
Ac
ces
sedfr
om htt
ps:/
/www.ncbi
.nl
m.nih.
gov/pubmed/19691365.

3
0 www.
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nsp
it
er
i.
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I
’m goi
ngtogooutonal imbher
eands aythatnobodyhast
heperfectphy
sique.While
someathl
etesmaybeverycl
oset
oachievi
ngthis
,iti
sjus
tsomet
hingthathasn’tbeen
andneverwil
lbedone.L
etmeexplai
nwhy .

Thereasonforthi
sisthatyouc annott
raineac
hmus cl
einy ourbodyexact
lythesameal
l
thet
ime.Here’sanex ample.Thinkaboutonearmy oumayus ealotmorefordoing
workonadai l
ybas i
sthany oudot heotherar
m.Thi sis
n’tgoingtomak eamas si
ve
i
mpac tonyourphysique,butitdoesmak eadiff
erence.

Thenyouals
ohav et
hefactt
haty ourbodyismadeupgeneti
cal
lydi
ff
erentthanthenex
t
guy.Andnotallt
hemuscl
esi
ny ourbodyar ethes
ame.Forthes
ereasonstheperfec
t
aest
heti
cphys
iquewi
llnev
erber eached,butwho’
stos
ayy oucan’
tcomepr ett
ydamn
cl
ose.

Below i
sanexampleofwhati
scons
ider
edt
obet
hei
dealbodymeas
urement
sfor
theperfec
tphys
ique.

Arms i
ze = 252% of y
ourwri
stsi
ze
Calfsi
ze = 192% of y
ourankles
ize
NeckSize = 79% of y
ourheadsiz
e
ChestSi
ze = 148% of y
ourpelv
iss
ize
Waistsi
ze = 86% of y
ourpelv
iss
ize
Thi
ghs i
ze = 175% of y
ourkneesi
ze

Accordingt
othesees
ti
mat es
,createdbybodybuil
derStev
eReeves
,itdoesn’tmat
terwhat
siz
eeac hofyourmuscl
esmeasur e.Al
lthatmat
tersi
sthateac
hbodypar tisint
heideal
rati
oc ompar
edtotheotherbodypar t
s.

Reev
es,S
.(1995)
.Bui
l
dingt
heCl
ass
icPhy
sique:TheNat
uralWay
.Publ
i
sher
:Li
tt
leWol
fPr
ess
.

Thebestmethod,byf ar,t
oac curat
elydet
erminewhereyourbodypart
sfallintermsof
symmetryandpr oport
ionisthetapemeas ure.Usi
ngtapemeasureall
owsy out osee
whereyoucurrentl
ystandinpr oport
iontoeachmus cl
egroup.Measur
ingy ourmus c
les
peri
odic
all
yalsogi v
esy ouvaluabledatayouc anusetomakeadjus
tmentstoy our
tr
aini
ng.

Ti
psf
orac
cur
atebodymeas
urement
:

• Ref
rainf rom doi
ngex er
cisebef
or eyoumeas ure–Ify
ouj us
tcompl
eteda
workout
,thent hemus c
lesyouworkedwillbeswollen.Why?Traini
ngfor
cesbloodand
nut
ri
entsintothemus cl
es,makingthem appearlarger.Bymeasuri
ngri
ghtaf
tera
workout
,y ourmus c
lesizer
eadingswil
lbeinaccurate.

3
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nsp
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er
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• DO NOTPULLTHETAPE-Donotpul
lthetapetomeetattheoppos
ingend.Thi
swi
l
lst
ret
ch
t
het
ape,gi
vi
ngalar
gerr
eadingt
hanwoul
dot her
wis
eberecorded.

• Keeprecord-Keepadi aryoralogofsomesor
t(not
ebookormobi
leapp)ofhowyourbody
measureseachti
me.Track
ingy ourpr
ogres
shelpsy
ouseehowy ouar
eprogr
essi
ng,aswel
lasinf
orm
youwhichmus c
lesar
en’tr
espondingaswell
.

• Meas urebothsides–Don’tj
ustt
akeareadi
ngfrom onesi
deandas s
umet hatt
heot heri
s
goi
ngtobet hes ame.Measur
eboths i
des
,andseeiftherear
eanydif
fer
ences.I
fthetapemeas ur
e
t
ell
syouthere’sasymmetry
,workonthesi
dethati
slaggingbehi
ndsothati
tcanmat c
ht hatoft
he
bi
ggersi
de.

Consi
derusi
ngamet hodtomeasur
ebodyf atpercent
age.Themos tc
ommonmet hodsinc
ludes
kin
cal
i
pers,bi
oel
ect
ri
calimpedanc
edevic
es,andhy drost
ati
cweighi
ng.Measur
ingyourbodyfat
per
cent
ageprovi
desyouwi t
hanot
herbiomarkerthatcanhelpyoumonit
oryourprogr
ess.

Whil
eyou’r
etr
yingtogainmass,y
oudon’twantal
lyouraddedsiz
etocomef r
om f
at.Keepingtr
ack
ofwherey
ourbodyfatisathel
psyoudet
ermi
nehowmuc hofyour‘mus
clegai
n’i
sac t
uall
yfrom
muscl
eandnotfrom f
at.

Alt
houghs ymmetryandpr oport
ionarel
argel
ydeter
minedbygenet i
cs,mos tofuscan,t
hrough
properplanni
ng,trai
ning/
nutri
ti
onandk eyatt
ent
iontodetai
l,makegr eatprogr
esstowar
dsac hi
evi
ng
theidealphys
ique.Fol
lowt heguidel
i
nesoutl
i
nedinthisebook,andyouwi llbeabl
et ogofrom
SkinnytoAest
heti
c.

MUSCL
EBUI
LDI
NG TI
PS

Ididn’twak euponedayandbec omeaWBFFpr o.Ihadt olearnhowt o

eatandhowt oli
ftt
hrougha
l
otoft r i
alanderror
.For t
unat
ely
,Ilearnedwhatittak
estobui l
dtheideal
physique.Al otofhardwor k
anddi sci
pli
ne.Butt
her eareal
sos omeotherst
rategi
esthatareimportant
topoi ntout.These
fol
lowi ngtipsandmet hodsareas ur
ewayt oshocky ourbodyintonew
growth.

Ul
ti
mat
emus
clebui
ldi
ngt
ips
:

•Eatbigtogetbig–Ihav eal
readydis
cuss
edthebenef
it
soft
hisi
n
Chapter3onnut
rit
ion.You
en’
ar tgoi
ngtogrowifyou’
renoteati
ngforit
.

•Us ec ompoundandi s
olationex
ercis
es–I
tisi
mportantt
ous eami
xt
ure
ofbothc ompoundand
i
solat
ionex er
cis
esf
ormax i
malmus cl
egrowt
h.Bothhavethei
rown
advantagesonmusclegrowth.

•Payattent
iontomac ronutr
ientrat
ios–I
tisi
mpor
tantt
haty
ouar
e
get
ti
ngenoughpr ot
ein,car
bs
andfatf
ormus c
legrowthtooc c
ur.

•Dr i
nkplentyofwater–Hydrat
ionisv
it
al!Yourmusc
lesaremadeupof
70% water.Soitmakes
sens
etoens ur
ethatyouarek
eepingyourbodyandmus cl
eswel
lhydrat
ed
t
hroughouttheday.Irec
ommenddr i
nki
ngroughlyagall
onofwateraday.

3
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nsp
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er
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• Rest–Yourbodyisn’
tgoi
ngtolastv
erylongifi
t’
snotget
ti
ngt
heresti
tneeds.Your
muscl
esarebeingbrokendownduringint
enseexer
cis
e,sor
esti
sneededinorderfor
yourmusc
lestorepai
rthemsel
vesandgrow.

• Themi nd-muscl
ec onnecti
onisr eal–Of ten,you’l
lhearpeopl
einthegy
mt al
king
aboutmind-muscl
ec onnect
ion.Mind- muscl
ec onnecti
onisreal
lyf
ocusi
ngonthemus cl
e
duri
ngthemov ementy ouareperf
ormi ng.Goi ngthroughthemoti
onsandnotfoc
us i
ng
onthemus cl
ethatyouar eworki
ngis n’tgoi
ngt oyiel
dasopt i
malres
ult
sasi
fyoudo.

• Form –Mos tguysjustwanttogoi nthegym andl iftsomeheav y-as

swei ght.While
t
hereisat imeandapl aceforlif
ti
ngheav y
,themos timpor tantthi
ngtogetr i
ghtisyour
f
ormthr oughoutthemov ement.Onc eyourformisc orrectandy ou’
redoingt he
movementc or
rect
ly
,y ouc ansl
owlys t
artt
oov er
loadt hemus cl
ewithheavierweightsfor
moregr owthtooc c
ur.Lift
ingsmartandens uri
ngy ouar edoi ngthemov ementc orr
ectly
,
r
egardlessofthewei ghtyouuse,mi ghtnotalwayslookt hemos ti
mpressi
ve.Butinthe
l
ongrun,i twil
lbenefityouthemos t.

Buil
dingmus cl
ei shar
dwor k.Youhavetobewill
i
ngt ocommitt
otheproc
ess,fol
lowthe
protocol
sforl
ift
ingandt r
aini
ng,andeattheri
ghtfoodsint
heri
ghtamount.Butther
e
i
sn’tanymy st
erytoachievi
ngtheresul
ts
.Dothewor k.Hi
tyourc
alor
ieandmac rogoals
,
andy ou’
llbeabl etogofrom Ski
nnytoAest
het
ic.

Hy
per
tr
ophyt
rai
ningc
ons
ider
ati
ons

SPEED OFMOV
M EMENT–F ast
ermov ementsaremorelikelytousemoment um inorder
t
ogettherequiredloadup.Thi ssor
tofcheat st
hemuscleofef f
ect
iv
ewor k.(I
tcanalso
putyouatgreaterri
skforinjur
y.
)Themor etimeundertens i
on(TUT)thatt
hemus cl
eis
pl
acedunder,thehar deri
twor ks
.Bydoingf ast
ermovement s,y
ourmus cl
esaren’t
worki
ngasef f
ecti
velyastheycouldbe.Slowermov ements,ontheotherhand,ar eharder
t
oper f
orm,duet othefactthatt
hemus cl
eiswor ki
ngharder .

Myr
ecommendat
ionf
ors
peedofmov
ement
:

· Doabout2-
3s ec
ondsduri
ngtheconcent
ri
cphase(muscl
eshort
eni
ng)
· Ashor
t1secondsqueez
e(i
sometr
icphase)
· Doabout3-
4s ec
ondsduri
ngtheeccent
ri
cphase(musc
lelengt
heni
ng)
.

RANGEOFMOTI ON –Iti
simport
antf
oramuscl
etobewor
kedthr
oughitsf
ullr
angeof
moti
on.Par
ti
al-
rangemovement
scanbeusedi
nadvanc
edtr
aini
ngmethods(di
scus
sed
bel
ow).

PROGRESSI ON –Asadapt ati

onoc
c ur
s,iti
simport
antt
oprogres
sunti
lyou’
vereached
t
hepoi ntofdesir
edadaptat
ion.Of
ten,ther
eareplent
yofsi
gnsastowheny oushoul
d
st
artprogres
sing.Youshoul
donlyconsi
derprogr
essi
ng,t
hough,oncet
her i
ghtl
evelof
t
raini
nghasbeenac hi
eved.

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com
COMMON MI ST
AKES–Themostcommonmis
tak
esusuall
ypert
aint
oform ofan
exer
cisedur
ingamovement
.Tr
aini
ngcanbedr
amati
call
yimprovedj
ustbycorr
ect
ing
yourform.

Thes
earebasi
cgui
deli
nesforli
ft
ingwei
ght
stobui
l
dmus
cle.Now,l
et’
stak
eal
ookat
howtousesomeadvancedtr
aini
ngmethods.

WHATAREADVANCED TRAI
NING METHODS?

Advancedtr
ainingmet
hodsar etheretohelpyoupushbey
ondthepoi
ntoff
ail
ure.Us
ing
t
hesetechni
queswil
lall
owy outowor kands t
imul
atet
hemuscl
eharder
.Doi
ngthis
cr
eatesagreatermusc
le-bui
ldi
ngr espons
e.

Note:Thes
emethodsarenotf
orever
yone.Ify
ou’
reabegi
nner
,youdonotneedt
ous
e
anyofthes
etec
hniques
.Yourbodywi
lladaptwel
ltoar
egul
arst
imul
us.

I
f,howev
er,y
ouar ef
indi
ngt
hatyouar
er eachingast
agnantpoint
,orpl
ateau,i
nyour
muscl
egrowth,t
heni
tmaybetimetoconsiderusi
ngt
hemet hodsmenti
onedbelow:

• For
cedreps–Thismethodmakesuseofaspott
er.Youpushyours
elft
omusc
le
fai
l
ure.Whenyoureachfai
l
ur e,y
ours
pott
erprov
idesassi
stanc
etohelpyoupus
houtan
ext
rafewreps
.

• P
arti
alreps–Thisisperf
ormedbydoingtheexer
cis
ethroughonl yapar
ti
alrange
ofmoti
on.Becauseyourmus c
lesdon’
thavetoworkthr
oughthef ul
lrangeofmoti
on,
youcanincr
easetheweightatwhichyoudoparti
alr
eps.Thi
swillcauseaninc
reasein
st
rengt
hgain.

• Pr
eex haust
ion–Inordertodot his,youmustfi
rstperf
orm ani
sol
ati
onexer
cis
e.
Forexample,i
fyouweretr
aini
ngy ourc hest,y
ouwoulds t
artoffwi
thc
ablefl
yes
,butonl
y
exer
tyours
elft
o70% ofwhaty oucouldac tual
lypus
h.

• Cheati
ng–Y es,youheardmec orr
ectl
y.Youcanc heat
!Attheendofasetwhere
youcannotdoanymor ereps(musc
lefail
ure)
,considerdoingcheat
edreps
.Useabitof
moment um i
nordertohelpyoupushpastas t
ic
k i
ngpoint.Rememberdonotoverdo
cheat
ingrepsasthi
scouldleadtoi
njury
.

• Drops et
s–Pushyour
sel
ftoapoi
ntoffail
urewit
has pec
if
icweight
.Then
i
mmediatel
yaft
er,dr
opthewei
ghtt
oalight
erload(roughl
y20% drop).P
erf
orm mor
e
r
epsusi
ngthatweight
.

• Rest
/Paus emet hod–Thisadvanc
edmet hodwillhel
pyoupushtoahigherr
ep
r
angewhi l
es ti
llmaintai
ningthesameweight
.Inordertodothis
,youworkunt
ilmusc
le
f
ail
ureinas et,thentakeaqui c
kbreak(
5s ec
onds).Aft
erthat
,complet
easmanymor e
r
epsasy ouc anuntilfai
lureocc
urs.

3
4 www.
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nsp
it
er
i.
com
• Superset–Asuper-
seti
sperf
ormedwheny oucomplet
eyours
etonanexer
cis
e.
Thenwit
hin20sec
onds,youperf
orm asetonanotherex
erci
set
hatt
rai
nst
hesame
muscl
egrouporantagoni
stmusc
legroup.

• Giantset-Agiants
etisper
formedbydoi
ngmor
ethan2ex
erc
isesf
ort
hes
ame
mus
clegroupwit
houtanyres
tinbetween.

• Negati
veset–Thi
smet hodwork
sthemuscl
edur
ingtheeccent
ri
cphas
e(mus
cle
l
engtheni
ng)oft
heacti
on.Negativ
eset
saredonebyei
therhol
dingorsl
owi
ngdownthe
movementintheecc
entr
icphase.

• Pyramidset–Pyramidset
sareachievedwheny ouperform asetwithXamountof
wei
ghtandYamount sofreps
.Ont he nextset
,youincr
easet heweightbutl
owert
he
amountofrepsper
for
med.Andy oukeepdoi ngthi
sunti
lfai
lureisreached.

• Revers
epy r
ami dset–It
’sj
ustarever
seofapy r
amidset.I
nst
eadofi
ncreas
ingthe
wei
ghtf
oranews et
,younows t
artwi
ththeheavi
estwei
ghtyoucanwit
hminimalreps
.
Onthenextset
,youdecreas
etheweightbutinc
reaset
hereps.

Wheny ou’
rereadyt
olevelupyourt
raini
ng,t
hes eadvancedtec
hniquescanhel
pyou
ac
hievenewmus cl
egrowth.Tr
youttheset
echniques.Tr
ackyourprogres
s.Andhopef
ull
y
mytipsandtr
icksf
ormus c
legrowt
hwi l
lai
dy outhroughouty
ourjourney
.

TRAI
NING SPL
ITS

Everwonderwhatt heterm“ s
plittrai
ning”means ?It’
sat ermfr
equentlyt
ossedaroundat
t
hegy m.It’
sawayt oorganizey ourwor kout
stotrai
ny ourent
ir
ebody .Bodybuil
ders
fr
equentl
yfoll
owa5- dayor6- dayt r
ainingspli
t,andfocusontraini
ngoneort womus cl
e
groupsperday.Ot herspr
eferfull-
bodywor k
outsandf ol
lowa3- daytrai
ningspl
it
.There
aremanydi f
ferentwaystodes i
gnat r
ainingsplit
,dependingony ourgoal
sandy ourli
fe.

TRAI
NING SPL
ITSOFFERMUL
TIPL
EBENEFI
TST
O YOU SUCH AS:

• TIMESAVER–Notev er
ybodyhast hreehoursinthedayt os pendint
hegy mt aki
ng
theirsweetti
meonawor kout
.Mos tpeoplehavejobsandf ami l
i
esandper sonalstuf
fto
takec areofonadayt odaybas i
s.Bys pl
it
ti
ngyourt r
aini
ngr out
ines,youcans t
il
lgetina
greatwor koutandhav eplent
yoft i
medur i
ngther estofthedayt odealwit
hev er
ythi
ng
else.
• LESSPOSSI BIL
ITYOFOVERTRAI NING –Trainingsplitsoft
enal l
owforlonger
dur at
ionofrestbeforeyournextsessi
on.Andthisisbenef i
cial.Yourbodyislessl
ikel
yto
beov erworkedtoapoi ntofbeingc onsi
deredasov ertr
ained.

• INCREASED ENERGYL EVELS–Get t

ingsuff
ic
ientres
tbetweenworkoutswil
lhel
p
youhavemoreenergy.I
fyouar edoingatrai
ningspli
t,however,whi
chdoesn’tal
lowfor
muchrestday
sinbetween,you’l
lli
kelyhav
el es
senergywheny oudowor kout.

3
5 www.
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nsp
it
er
i.
com
Vari
oustr
aini
ngspli
tcombinat
ionsc
anwor kt
ohelpyougo
fr
om Ski
nnytoAes
thet
ic.Her
ear eacoupl
eofexampl
es:

2x
2Tr
aini
ngSpl
it

A2x2t rai
ningspli
tmeansthati
tisa2-dayexer
cis
e
programme,r epeat
ed2timesaweek ,wi
tharestdaysi
n
between.Forexample:

• Day1–Upperbody
• Day2–Lowerbody
• Day3–Rest
• Day4–Upperbody
• Day5–Lowerbody
• Day6–Rest
• Day7–Rest

Repeatagai
nthenextweek.Thi
ski
ndoftr
aini
ngspl
i
tal
lowsy
ou
t
ohi ty
ourupperbodyandlowerbodyt
wiceaweekand
provi
desampleres
tti
mes oyoucanrec
over
.

3x
2Tr
aini
ngSpl
it

Anot
herex
ampl ecanbea3x2s pl
i
trout
ine.Thr
eeday
son,
onedayof
f.Repeat.Her
e’sanex
ample:

• Day1–Back+ Biceps
• Day2–Chest+ Tr
iceps+ Abs
• Day3–Legs+ Shoulder
s
• Day4–Rest
• Day5–Back+ Biceps
• Day6–Chest+ Tr
iceps+ Abs
• Day7–Legs+ Shoulder
s

Thi
ski
ndoftraini
ngs pl
i
tall
owsforagr
eateremphas i
sof
foc
usi
ngoneac hmus cl
egroup.I
tal
sogiv
esy ouas hor
ter
amountofr
estdaysinbetween,soy
ourbodyi s
n’tget
ti
ngas
muchti
metor ecover
.

3
6 www.
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nsp
it
er
i.
com
6X1TRAI
NING SPL
IT

Andmylastex
ample(mycurr
ents
plit
),i
sa6x1t
raini
ngspli
t.It
rai
nonemus
clegr
oup
perdayov
eras i
xdayper
iod,t
hentakeares
tday.Here’
sanexample:

• Day1–Chest
• Day2–Legs
• Day3–Arms(bi
ceps&tr
iceps
)
• Day4–Abs+ Calves
• Day5–Shoul
der
s
• Day6–Back
• Day7–Off

Wit
hthiski
ndoft rainings pl
iteachmusc l
egroupgetsindi
vidualattent
ion,butt
he
amountofres tt
imei sev enless.Fort
raini
ngs pl
it
slik
ethis
,y ouneedt oensurethatyour
nut
ri
ti
onisev enmor edial edintomak esurethatyourbodyi sst
il
lrecover
ingli
keitneeds
t
obe.Also,thistrainings pli
tismoreforpeoplewhohav eal otmoretime.

Thesearej
ustafewexampl
esoft
raini
ngs pl
i
ts.Youcanusethepr
inc
ipl
eofatrai
ning
spl
ittomani
pulat
eiti
nawaythatsuit
syourschedul
e,l
if
est
yl
e,andtr
aini
nggoalst
he
best.

Focusonl argermus cl
egroupsf ir
st
Wonderinghowt oc hooseyouridealtrainingspli
t?Focusont r
aini
ngthelargermuscle
groupsfi
rst.Thenmov eontotraini
ngt hes mallermus c
legroups .Byf
ocusingfir
stonthe
l
argermus cles,youwi l
lhavemor eener gy.Ifyouhav elaggingbodyparts,youc oul
d
alsofoc
usont hosefir
standmak et hem apr i
ori
tyinyourtraini
ng.Youmayev en
consi
dertraini
ngt hoselaggi
ngbodypar t
smor ethanonc eaweekt obringthem upto
par(astrat
egybody bui
lder
sfrequentlyus e).

Thi
ngst
ocons
iderwhent
ryi
ngt
ofi
gur
eoutwhatt
rai
nings
pli
tyous
houl
dus
e

• Goal s–Ident
if
yyourgoals
.Ify
ouwanttogof r
om Sk i
nnyt
oAes thet
ic,f
or
example,thatcanhelpyoudeter
mineyourt
rai
ningspli
t.F
ormuscle-gaini
ngpurpos
es,a
tr
aini
ngs pli
tthatpr
ovi
desint
ensi
ty
,vol
umeandr esti
sagoodonet ofoll
ow.

• St
art
ingpoint–Ar eyouanex periencedlif
ter
?Orar eyoupret
tymuc hanewbieto
t
hewholegy m envi
ronment?Thismak esadi ff
erence,asthetwowon’ttr
ainthesameas
t
heother.I
fyou’r
eabegi nner
,you’
llgetgr eatresul
tsfol
l
owi ngasi
mpl et
raini
ngprogram
andbasicspl
it
.Onc eyou’vebeent
rainingf orsomet i
meands t
art
edmak inggood
progr
ess,c
onsideramor eint
ensetr
ainings pli
ttokeepgoi ng.

• Time–Y oudon’twanttobemi s
swor koutsbecaus
eitdoesn’
tfi
tyours chedul
e.
Oft
en,peoples ayt
hey'
regoingtosetaside2hour sadayforat r
aini
ngs ess
ion.But
t
hat’
susuall
ytoomuc hformos tpeopl
e.Whatus ual
l
yhappensistheyfoll
owi tforafew
day
s,getbusy,andtheweightsgetlef
tinthebac kgr
ound.Don’tdothat,OK.Us easpl
it
t
hatfi
tsyourschedul
eandonet hatwillyi
eldthebestres
ult
s.

3
7 www.
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nsp
it
er
i.
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 RECOVERY–Y ourbodyneedsrestbetweenwor kout
sforrecover
yandmusclegrowthto
occur.Ifyouar etr
ainingtooof
tenandnotgi vingyourbodyenoughti
met ores
t,your
bodyj us
tisn’tgoi
ngtogr owattherateitcoul
d.Y ouneedtof i
ndaspl
itt
hathasagood
balancebet weengetti
nginthenecess
ar ysess
ions,whi
lest
illbei
ngabl
etoprovi
det he
restneeded.

Whent rai
nings pl
i
tsareus edwisel
ytheyc anhav eamaj ori
mpac tontherat
eatwhich
yourbodyisgr owing.Pickyourtr
aini
ngs pli
t.Dot heworkinthegy m.Andmakesure
you’r
egetti
ngt herestyouneedt omak epr ogress.I
nordertoachievet
hebestr
esul
ts
,
youneedt otakeas mar tapproachtoalltheas pect
sthatr
esulti
nmus cl
egrowt
h.Having
as martpl
ani sas ure-
fi
rewayt osucceed.

SHOUL
DERTRAI
NING

Wantt obuilds t
rongandwel l
-devel
opeds houl
ders?Bef
orey oupickupsomewei ght
s,
i
t’simpor tanttounder s
tandhowt heshoulderworkswit
hregardstothevari
ousmus c
les
t
hatar epresentinthes houldersanatomy.Tome,personall
y,shoul
derscaneasil
ybe
consideredt hemos timpor t
antmus cl
egr ouptobefocusi
ngont ogiveyouar eal
ly
ful
l,
wel l-
roundedmus cularlooktoyourphy si
que.Asas ki
nnypersonwhowant stobe
mor emus cularandappearmor eaesthet
ic
,theshoul
dersarethefir
stmuscl
ethatwil
l
givey outhisappear ance.

Theanat
omyofas
houl
der

Theshoul
dercontainsthr
eedelt
oidmuscl
esandfourr
otat
orcuff
s.Thedel
toi
dsincl
ude
ant
eri
ordelt
oid(Frontdel
toi
d),l
ater
aldel
toi
d(Si
dedel
toi
d),aswellast
heposter
ior
del
toi
d(Reardel
toid).

Ant
eri
orDel
toi
d

Thismuscleisloc
atedonthefrontofyours
houlder.Itborder
syourshoulderandyour
chestmuscles
.Themai nfunc
ti
onoft heant
eri
ordel t
oidisshoulderf
lex
ion–thisi
s
essent
ial
l
ywheny ouext
endyourar msuptothefrontandov erhead.

Bes
tEx
erc
isest
oTr
aint
heAnt
eri
orDel
toi
d

Foreachoft
hedelt
oidmusc l
es,itisbes
ttous
eis
olat
ion-
typeex
erci
sest
ospec
if
ic
all
y
t
argeteac
hmusclegroup.Ifyou’reshor
tonti
me,compoundexerc
isesc
anals
oworkthe
del
toi
dsasawholemus cl
egr oup.

Someti
meswheny oudois olat
ionexerci
sesitcanbeus
efult
ok nowhowtotr
ainone
spec
ifi
csegmentofmuscl
eatat i
me.Her ear eafewus
efulexer
cis
est
hatf
ocuspri
mari
l
y
ontrai
ningyourf
rontdel
toids/ant
eriordelt
oids.

Foreachoft heexer
cis
esIr ec
ommendus i
ngan8-12reprange,asthishasbeens hown
t
or esul
tinmor ehyper
trophyspec
ifi
cmuscl
egr
owth.However
,feelf
reetos wi
tchit
aroundev er
ynowandt henandtrai
nyourmus
clesf
orst
rengt
h(4-6r eps)
,hypert
rophy
(8-12)andendurance(15-20).

3
8 www.
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er
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· Ar
nol
dPr
ess

· F
ront
-Ar
m Rai
ses(
cabl
e)

· F
ront
-Ar
m Rai
ses(
dumbbel
l
)

L
ater
alDel
toi
d

Thisi
st hemus clegrouprespons
iblefort
he“ broads houl
ders”lookwhendev eloped
nicel
y.Thel ateraldelt
oidswil
lgi
vey ourbodyawi derl
ook.Thesemus clesar
eloc at
edon
thesidesofy ours houlder
.Themai nfunct
ionoft hi
smus c
leisshoulderabduct
ion
(Movementawayf rom yourwais
tl
ine)ands houlderadducti
on(Mov ementtowardsyour
midli
ne) .Thisisthemov ementofex t
endi
ngy ourar mstowardsy oursi
des.

Bes
tEx
erc
isest
otr
aint
heL
ater
alDel
toi
d

Af
ewex
erc
isest
hatwi
l
lai
dyoui
ntr
aini
ngt
hel
ater
aldel
toi
dsi
ncl
ude:

· L
ater
alRai
ses(
dumbbel
l
)

· Mi
l
it
aryP
res
s(bar
bel
l
)

· Upr
ightRows(
bar
bel
l
)

POSTERI
ORDEL
TOI
D

Thesear
eyourreardel
toi
dsl
ocatedonthebackofyours
houl
der
s.Themainf
unc
tionof
thi
smuscl
eisshoul
derext
ens
ion.Thi
sisemphasi
zedwhenyoupul
lyourar
msbackand
bri
ngyourshoul
derst
oget
her
.

· Bes
tEx
erc
isest
otr
aint
heP
ost
eri
orDel
toi
ds

· Bent
-Ov
erL
ater
alRai
ses(
dumbbel
l)

· Ex
ter
nal
-Ar
m Rot
ati
ons(
cabl
e)

· One-
Arm Cabl
eLat
eral
s

3
9 www.
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nsp
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Rot
atorCuf
fMus
cles

Thesemus cl
esareratherti
nycomparedt
ot hatofprevi
ousmuscles.However
,theyare
essent
ialcomponentsinregar
dstothest
abili
zat
ionofshoul
ders,theabi
li
tytorotat
eyour
upperar msandshouldersthr
oughanextensi
ver angeofmoti
on.Specif
ic
ally
,therear
e
fourrotat
orcuf
fsandt endons
:

• I
nfr
aspi
nat
us

• Subs
capul
ari
s

• Supr
aspi
nat
us

• T
eresMi
nor

I
tisimportanttodosomer ot
ator-c
uffspeci
fi
ctraini
ngaswel l
.Byhav i
ngs
trongerrotat
or
cuf
fs,youwillbeabletotrainyourshouldersharder.T
rai
ningtherotat
orc
uffsbeforeyou
s
tartyourshoulderworkoutwillhel
py ougetbetterres
ult
s.Thishel
pswarm upthe
musclessotheyc anworkal otharderforyourshouldersess
ion.

TRAPEZI
USTRAI
NING

Yourtr
apeziusmuscl
es,commonlyr
efer
redtoas“tr
aps,”ar
elocat
edbet
weenyour
shoul
dersandy ourneck
.Alt
houghthi
sismostnoti
ceabl
efr
om thefr
ont
,asi
text
ends
pastcol
larboneheight
.Unknowntomos t
,thet
rapezi
usmuscl
escanext
endal
ltheway
t
oy ourlowerback.

Yourtr
apsc anbecountedasei therpartofyourshouldersoryourbackmus c
les,
dependingonwhichoneoft hemus c
lefi
ber
sy ouaref oc
usingon.Whenpeopl etalk
aboutthetr
aps,90% ofthem onl ythi
nkaboutt heuppertrapezi
usmuscl
efibers.Most
peoplejus
tdon’tr
eali
zehowbi gofamus cl
einy ourbackt het
rapez
iusact
uallyis
.Now
youknow.It’st
hekindofk nowledgey ouneedt ogofrom Sk i
nnytoAest
het
ic.

Remember
,youdonotwantt
obethatguyorgi
rlwhoonl
yknowst
hebar
emi
nimum and
onl
yget
sthebar
eminimum r
esul
ts
.Youcandobett
ert
hanthat
.

Duet other
atherl
argesi
zeofyourt
rapezi
usmuscl
es,t
heyarecoordi
nat
edint
othree
sect
ionsofmuscl
e:Lowert
rapez
iusf
iber
s,middl
etr
apeziusf
iber
s,anduppert
rapezi
us
f
ibers.

Whent r
aini
ngyourt
raps,If
indthattheyactual
lyrespondbet tert
oheavi
erweight
t
raini
ng.However
,keepinmi ndthateachindiv
idualisdif
ferentandwhatworksbestf
or
onepersonmaynotworkthes amef orsomeoneel s
e.Sopl ayar oundwi
thyourrep
rangesandyourwei
ghts
,ands eewhathel psyougett hebes tres
ult
s.

4
0 www.
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UPPERTRAPEZI
US

Thismuscl
er ef
erstotheuppermos tsect
ionofthetrapezi
usfi
bers.Thesefi
bersspanfrom
thetopofthebac ktothebaseofy ourskull
.Thebiggestrol
eofthesefiber
sisbeingthe
pri
memov er
sins capularel
evat
ion(upwardmov ementoft hescapula)andscapular
depress
ion(downwar dmov ementoft hescapul
a).Thesearethemos tnoti
ceabl
eand
workedonmus c
lef i
bers.

EXERCI
SESTHATFOCUSON THEDEVEL
OPMENTOFYOURUPPERTRAPEZI
US
FI
BERS.

· BARBEL
LSHRUGS

· DUMBBEL L-L
ATERALRAI SE-Thisi
sac ompoundexerc
isethatmai nl
yfoc
useson
yourmiddl
edelt
oids.Ttal
somak esus
eofy ouruppert
rapsasas yner
gistmuscl
e.Thi
s
exer
cis
esaidsi
nbuildingyouruppert
rapsandsti
mulat
ingmusclegrowth.

· DUMBBELLJUMPSHRUG -Thisex
erci
sei
saprimeexampleofacompound
exer
cis
eex
amplethatac
ti
vat
esf
ast
-t
wit
chfi
bersf
orex
plos
ivepowert
hroughy
ourtr
aps
andyourc
alv
es.

MI
DDL
ETRAPEZI
US

TheMi ddleTrapezi
usissit
uateddir
ectl
ybet weentheuppert r
apeziusandt helower
trapezi
usfi
bers.Themi ddl
etrapezi
usisthepr imemov eri
nscapularret
racti
on(pull
i
ngof
thes c
apulatowardsyours pi
ne)ands capularprotr
ac t
ion(
mov ementofy ourscapul
a
awayf rom y
ours pi
ne)
.Themi ddl
etrapeziusissi
tuatedbetweenthetopoft heshoulder
s.

Al
thoughi
tist
ruethatt
henormfocusdoesnotal
waysappl
ytot
hemiddl
eandlower
t
rapezi
usf
iber
s,i
tisst
il
lvi
talt
opr
ov i
deadequat
etrai
ningt
obot
hoft
hesemusc
lefi
bers
.

EXERCI
SEST
O TRAI
N THEMI
DDL
ETRAPEZI
USMUSCL
EFI
BERSI
NCL
UDE:

BARBEL LBEHIND-THE-BACKSHRUG -Thi smov ementt

argetsbot
hy ouruppertr
aps
aswel lasyourmiddl
etraps
.Themos timpor
tantthi
ngtorememberwhi ledoi
ngt hi
s
exerc
iseistonotmov ey
ourheadforwardordownwar d.Thi
sc anres
ultinbothinj
ury
,
andy ourtrapez
iusmuscl
esnotbei
ngf ul
lyac
ti
vated.

BARBEL
LROW

L
OWERTRAPEZI
US

Thisisthelower-
mos tsec
ti
onoft rapezi
usfibers.Thelowert
rapezi
usi
sthepr i
memover
i
ns capulardepressi
on.Thel owertr
apeziusplaysani mport
antrol
easas capular
st
abili
zer.I
talsoactsasas ynergi
stmuscleforsc apul
arupwardrot
ati
on.Thelower
tr
apez i
usalsofix
atesthescapulawhilethedeltoidsareworki
ng.

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Simil
artot
hatofthemiddl
etrapezi
us,t
helowert
rapezi
usisnotof
tent
rained.I
t’
salsoa
mus c
lemostpeoplear
enotev enawareexi
sts
.Welli
tdoes,andit
'
simportantt
otrai
nit
forul
ti
matemus c
lemassgrowth.Herearesomeexerci
sest
hatwil
ldothat:

· I
ncl
ineDumbbel
lShr
ug
· Bar
bellRow

Don’ tf
oll
owt hegener i
crouti
neofmak ingahul koutofyouruppertr
apsandleaving
yourmi ddleandl owertrapezi
usf i
bersneglect
ed.Usethewor k
outsprovi
dedt
of ul
ly
developy ourtrapezi
usmus cl
efibers,extendi
ngtoallt
hreesegments.Thi
swil
lhelpyou
achievemax i
mum s us
tai
nablemas sandmus clegrowt
h.Dev el
opi
ngt hes
emuscleswil
l
als
ogi vey ourbac kaful
ler,t
hic
k ermorewel ldevel
opedlook.

CHESTTRAI
NING

Thecombinat
ionofthemusc
lesi
ntheches
tform par
tofalar
gergr
oupof“ pushi
ng”
musc
lesfoundinthebody
.Whenevery
ouar eact
ivel
ypus
hingaweight
,yourchest
musc
lesareengaged.

Thechestmuscl
econs
ist
soft
hreeaddit
ionalsubcat
egor
ymus
clesl
ocat
edintheanat
omy
oft
hec hes
t.Thes
einc
ludet
heP ec
tor
ali
sMaj or
,Pect
oral
i
sMi
norandSerrat
usAnt
eri
or.

P
ect
oral
isMaj
or

Thi
sisthemus cl
ethateveryguylikest
obragabouttoshowhowbi gt heyare.It’
ssuch
animpor t
antmusclegroupthatitevenhasit
sowninter
nationalday.Yes,that’sri
ght
.
Mondayi sconsi
deredInt
ernati
onalChestDay.ThePect
orali
sMaj oristhelargestmuscl
e
i
nthec hest
.It
’salargefan-shapedmus c
le,whi
chorigi
natesfrom yourclavi
cle,ri
bs,and
st
ernum.

Pect
orali
sMajorai
dsinflexi
ngoftheshoulderjoint,aswellasmov i
ngyourarmtowards
andawayf r
om yourchest.I
fyouarelookingtodev elopyourdream phys
ique–allt
he
chestmuscl
esarecr
iti
calkeyst
osuccess.Howev er,yourpect
orali
smajorist
hechest
musc l
eyouwanttofocusonmos t
.

Wheny outr
ainyourpect
orali
smajor
,therearenumerousex
erc
isest
ochoos
efrom.
However,i
tisi
mportantt
otargett
hefourmajorareasoft
hepect
oral
ismaj
or;t
heupper
,
l
ower,middleandouterr
egion.Thebestexer
cis
es:

· Bands-L
yingChes tPres
s-Thisexer
cis
eisacompoundexerc
ise–t
hereisa
pri
maryfoc
usony ourpec t
oral
ismajor
.However
,secondar
ysy
nergi
stmus
clesi
ncl
udi
ng
yourT
ri
ceps,aswellasyouranter
iordel
toi
dsarerec
ruit
ed.

· Bar
bellFlatBench-Press-Youranter
iordelt
oids
,aswellasyourt
ri
ceps ,wi
l
lbe
r
ecr
uit
edass ynergi
stmusclesinor
dert ocomplet
ethemot i
onsofthi
sexer
cise.When
y
ou’r
ebenc hpressi
ng,it
’svit
altor
emembert ocont
rolthewei
ght.Ref
rai
nfrom bounc
ing
t
heweightoffofyourchestwhenyoul owert
hem.

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 CLOSEGRI PPUSHUPS-Thisexer
cis
eus est
wopri
marymuscl
es,y
ourpec
tor
ali
smaj
or
aswel
lasy ourt
ri
ceps
.Theant
eri
ordelt
oidsaret
heonl
ysyner
gis
tmuscl
esr
ecr
uit
edf
or
t
hisex
erc
ise.

PECT
ORAL
ISMI
NOR

Thepec t
oralismi norispos i
ti
onedundert hepectoral
i
smaj orandi sat hin,tri
angular
muscl
e.Thi si sbasic
allythelit
tl
ebr otherofthePector
ali
sMaj or.Thepr imary
res
pons i
bil
ityoft hepec t
orali
smi noristoai dintheprocessofpul l
i
ngt hes houlder
for
wardanddown.
However,trainingthepec toral
ismi norisn’teas
y.Therearenos peci
ficexerci
seswhich
tar
gettheP ec t
orali
sMi nor.Thi
sdoesnotmeant hatyouc an’
ttrainit.You’l
lwor kthe
pect
orali
smi norwheny outrainthelatissi
musdor s
imus cl
egr oup.

Cl
oseGr
ipFr
ontL
atPul
ldown

Chi
n-Ups

Ser
rat
usAnt
eri
or.

Althought hi
smus clei
snottechni
call
yapar toft
hechestanatomy;i
tisoft
engroupedas
par tofthatmusclegroup.Why ?I
tattac
hesnearthepector
alsontheribs
.Theprimary
func t
ionthatser
ratusanter
iori
sresponsi
blefori
nvol
vesmov i
ngthescapulaf
orwardand
upwar d.

Thi
sisal
sothemus c
leres
ponsibl
eforgivi
ngyout hoses
harkgill
sonthesi
desofy
our
tor
sowhentheyareful
l
ydev el
oped.YourSer
ratusAnter
iorisbes
tworkeddur
ingt
he
benchpr
ess.Butt
herearesomeothergreatexerc
iseswhic
hy oucanuseinor
dert
otrai
n
thi
smuscl
e.

· AbExt
ensi
ons-Al
thoughthi
sal
soworksonyourabdominalmuscl
egroup;i
tst
il
l
f
ocus
esontheser
rat
usanter
ior
,whi
chi
nessencei
ssti
llpar
toft
hec hes
tmusc
legroup.

· Hangi
ngSer
rat
usCr
unc
h

· RopePul
l

Bac
kTr
aini
ng

Thebackisc
omplexgr
oupofmusc
les
.Yourbackandabdomi
nalmus
clesar
ecr
it
ic
alf
or
post
ureandmovement
,andneedt
obes t
rong.

Here’swhaty ouneedt ok nowaboutt hemus clesi

nyourbackfortrai
ningpur pos
es.
Therearethreemaj ormus clesthatc
anbef oundinyourback.Twooft hesemak eup
yourlowerbac k,andthent helastonei sf
oundi nyourl
owerbac k
.Theupperbac k
musclesaretheL ati
ssi
musdor s
iaswel last
heRhomboi ds.TheQuadr atuslumborum i
s
themus c
lethatc anbef oundint hel
owerbac k
.

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L
ATI
SSI
MUSDORSI

TheL ati
ssi
musdorsiormorec ommonlyk nownas“ t
helats,
”isthatt
hic
kpieceofmus cle
sit
uatedont hesi
desofyourbodyandc anbef el
tri
ghtundery ourarmpit
.Thel at
sare
responsi
bleforyourback’
soveral
lwidth.It
’sprimaryfuncti
onisforpul
li
ngoft hescapul
a
towardthes pi
ne.Anyki
ndofmov ementthatrequir
esy outoraisear
msar eabov eyou,
andt henpulldownwardwilli
sol
atethelats
.Thel at
ss t
il
lcomei nt
oplaywhenot herback
exerci
sesaredone.Buttheyarenottheprimaryf oc
usdur i
ngthosemov ementsandar e
onlytheretoassi
st
.

Her
ear
esomeoft
hebes
tex
erc
isest
otr
ainy
ourl
ats
:

· LATPULLDOWNS-Al i
ttletipforthi
sexer
cis
e:Idonotr ecommenddoi ng
behind-t
he-
headpul ldowns.Thisex er
c i
sedoeseff
ect
iv
elytr
ainthel at
s,butits
houldonly
beus edwit
hex t
remelyli
ghtweight.Onl ypeoplewit
hlotsofexperi
enceint hegym
shoulddothisexer
cise.Why?Itc anputal otofst
rai
nony ourrotatorcuf
fs.Andifthos
e
aren’tpr
operl
ywar meduporar en’tst
rongenough,seri
ousinj
uryc anoc c
ur.

· PULL
-UPS-Thisexer
cisei
ssi
mil
art
othemov
ementoft
heLatPul
lDown,but
i
nst
eadofpull
i
ngtheweighttowar
dyou,y
ounowactast
hewei
ghtandneedtobe
pul
l
ingyour
sel
fuptowardthebar.

RHOMBOI DS
TheRhomboidsarewhatgivesyourbackt
hatult
imatethi
cknes
s .Wi
thoutt
hesebadboys
,
yourbackwouldbeweak .Agood,thi
ckbackisastat
ussymbolofstrengt
h.The
Rhomboidsaresi
tuat
edupper-t
o-midbackri
ghtnexttoyourscapul
a.Thei
rmainfunc
ti
on
i
storetr
act(
pull
)thescapul
atowardthespi
ne.

Bel
owar
esomeoft
hebes
tex
erc
isest
owor
ktheRhomboi
ds:

· CABL
EROWS

· DUMBBEL
LROWS

· BENT
N-OVERBARBEL
LROW

QUADRATUSL
UMBORUM

Ev
enthought henameofthisbackmus cl
ehast hewor d“ quad”init,i
thasnothingt odo
wi
thyourlegs.TheQuadrat
uslumbor um mak esupthelowerbac k .It
’snotav erylar
ge
muscl
e,especial
l
yincomparis
ontot heothertwobac kmus c
lesment i
onedabov e.
Howeverthatdoesnotmakeitanylesssi
gnifi
cant.Thelowerbac kmus cl
esareex t
remel
y
i
mportantinpostur
alst
abi
li
zat
ion.Exerc
isest
owor kthelowerbac kinclude:

· DEADL
IFT

· HYPEREXTENSI
ONS

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Youcan’treal
l
yseeyourbackwheny ou’
retraini
ng,ev enthough
mir
rorscanhelpalit
tl
e.Alotofpeoples
trugglewi t
htrai
ningtheback
cor
rect
ly
.Why ?It
’ssi
mplyhardert
ogetami nd-mus cl
econnecti
on,
becaus
ey oucan’
tseethemus c
lewhil
eyou’ret r
aini
ngi t
.

Tooof t
en,peopleneglectt
otrainthebackandfocusontrai
ninga
mor evis
iblemus c
legroup,li
kethepecs.Andthat’
sami s
take.Ift
he
pecsarebei ngoverworkedandt hebackisignor
ed,you’
llendup
withani ncomplet
eaesthet
iclook,nott
oment i
onaweakbac k.
Trai
ningy ourbackgiv
ewi l
lgivebodyabi ggerl
ookandaddwi dt
hto
yourphy si
que.

ARMS

Secondtothechest
,thear msareproblem t
henextmos tc
ommonly
tr
ainedbodypartinthegy m.Guy ses
pecial
lyl
iket
obringthegun
showt ot
heparty
.Wheni tcomestoarms,ther
earethreemain
mus cl
esi
nvolv
ed:biceps,tr
iceps
,andforearms.Her
e’showtotrai
n
eachofthesemuscles:

TRI
CEPS

Didy ouk nowthet

ri
cepsmak eupt wo- thi
rdsofy ourt
otalupperarm’s
mus clesize?Nowy ouknow.Byt rainingandc reati
ngmor emus cul
ar
tri
ceps,y ourarmswil
lnatur
allyl
ookbi ggerthans omeonewhohas
biggerbi cepsandsmallert
ri
ceps.Tr imeans“ t
hree,”whichrefer
sto
threemus cl
eheadsofthetr
iceps:thel onghead,l at
eralheadand
medi alhead.Thefuncti
onoft hetri
c epsistohelpperforms houl
der
extension.

Note:Asanext
raaddednot ethelongheadoft hetri
cepswor k
sbes
t
whentheshoul
derisinanex t
endedpos i
ti
onabov ethehead.
Foc
us i
ngonthelongheadoft hetri
cepsi
sbetterforpeopl
ewhoar e
t
all
erandhavelongerarms ,al
thoughful
ltrai
ningofthetr
icepsasa
wholewil
lbebest.Ex
erc
isestotrai
nthetri
cepsincl
ude:

· Cl
ose-
Gri
pBenc
hPr
ess

· T
ric
epDi
ps

· Ov
erheadEx
tens
ions

BI
CEPS

Yourbicepsor“ bi
cepbr ac
hii
,”ar ethoseroundball-s
haped-looking
mus c
lesthatareont opofyourar m.Unl i
ket het
ric
eps,thebicephas
only2mus cleheads( l
ongands horthead).Theprimaryfunct
ionof
t
hebi cepiselbowflexi
on.That’swhyanyk indofcurl
ingmotioni st
he
besttoworkthebiceps.Theex erci
sesforbes tbi
cepgrowthinclude:

· Bar
bel
lCur
l

· Dumbbel
lCur
l

· Conc
ent
rat
ionCur
l

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For
ear
ms

Thebi cepsandt ri
cepsgetal otofattent
ionint hegym.Andt heforearmsar eoft
en
neglected.Butifyour eall
ywanttogof r
om Sk i
nnyt oAes t
heti
candac hieveyourideal
physique,youneedt otrainyourwhol ebody,incl
udingt heforearms.Thef or
earm
mus cl
eshel pwiththear m’sgripst
rength,whichc omesi nhandywhent ry
ingtoprogress
toaheav i
erweight.Thel astt
hingyouwanti sget t
ings t
uckonl if
ti
ngthes ameamountof
weightbec auseyourf orearmsgiveupony oubef orethemus cleyou’r
etargeti
ngdoes.
Sowhatar ethebes texerci
sesouttheretobringthos elaggingforearmsup?

· HammerCur
ls

· Supi
nat
ion(
pal
msf
aci
ngup)Wr
istCur
ls

· Pr
onat
ed(
pal
msf
aci
ngdown)wr
istc
url
s

LookIknow how muc hy oualllovetraini

ngy ourarms.Byallmeans
,goatitwith
everyt
hingyouhave.Butwheni tcomestot r
ainingformassandwanti
ngt
ogof r
om
SkinnytoAest
het
ic
,y ouneedt obec overi
ngev eryangl
e.Thatmeansnos
kippingleg
day,thenextmusc
lewe’lltak
eac l
oserlookat.

UPPERL
EGS

Allchest
,nolegs
.That
’spret
tymuc ht
hedescri
pti
onofthepopul
arc
art
ooncharact
er
JohnnyBravo.Andyoudon’twanttobethatguywit
hahugeupperbodyontop,and
chic
k enl
egsonthebott
om.Thel ookj
ustdoesn’
twork.

Ifyouwanttogof r
om SkinnytoAest
het
ic,youneedtokeepmus cl
eandpr opor
ti
onsi
n
perspec
ti
ve.Nobodyl ook
sc ompl
etewit
houtwell-
devel
opedlegs.Youcanhaveoneof
thebestupperbodiesint
hewor l
d,butunlessy
ou’vegotequal
lyimpres
siv
elegs
,don’
t
evenbothertr
yingtoimpress.

Thelegscanbes epar
atedintot
wohal
ves
.Thetophal
foft
helegsinc
ludet
he
Quadriceps,orquads
.Andt hebac
khal
finc
ludest
heHamst
ri
ngs.Eachhal
foft
hel
egs
cont
ainstheirownmuscles
.

THEQU
Q ADRI
CEPSARECOMPRI
SED UPOF4MUSCL
ESTHESEARENAMEL
YTHE:

• Rec
tusFemor
is

• Vas
tiMedi
ali
s

• Vas
tiL
ater
ali
s

• Vas
tiI
nter
medi
ali
s

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TheHams
tri
ngsar
ecompr
isedupof3mus
clesnamel
y:

• Bi
cepsF
emor
is

• Semi
tendi
nos
us

• Semi
membr
anos
us

Whil
etherearenospec
if
icex
erc
isestobes
ttar
geteachofthefol
lowi
ngmus c
legr
oups
i
ndi
vidual
ly
,youcanworkonemus cl
ealit
tl
emorethantheotherbychangi
ngyourf
oot
pos
it
ion.

Letmegi v
eyouanex ampleofwhatImean:Let’
ss ayyou’redoingLegExtensi
onsto
t
ar gett
hequads.I
fyouwanttotar
getyourVast
iLateral
is(t
heout s
ideofyourquad),then
allyoudoistur
nyourfeets
othatt
hey’
repointi
ngi nwards.Ify
ouwantt otargety
our
Vas t
iMedi
ali
s(t
heinsi
deofyourquad)
,turnyourfeetsothatthey‘
repoint
ingoutward.

Thesamepri
nci
pleappli
est
oy ourhams t
rings.Ifyouarejusts
tarti
ngoutwi t
hweight
tr
aini
ng,t
hendoi
ngthi
sisn’
treal
lynecessary.Yourfocusshoul
dj ustbearoundbuil
ding
yourl
egsasawhole.I
fyouareabi tmoreadv anced,andyous eethatones i
deofyour
QuadorHams t
ri
ngislaggi
ng,adjust
ingyourf ootposit
ioncanhelpy ou.

Bel
owar
esomeoft
hebes
tex
erc
isesf
ormax
imalQuadgr
owt
h.

· Squat

· L
unge

· L
egPr
ess

NowontotheHamstr
ings
.Whi l
ethequadsmak eupthemaj
ori
tyofyourover
allt
high,
dev
elopmentoft
hehamstr
ingsst
il
lneedat
tent
ion.Someoft
hebestHams t
ri
ngexercis
es
i
ncl
ude:

· Deadl if
t-Note:Deadliftisagr
eatex er
cis
eforbot hthelowerbackandthe
hamstr
ings.Also,t
herear eawi devar
iet
yofdeadl i
ftt
echniquestochoosefr
om,each
wit
htheirownadv antages.Irecommendt ry
ingthem allands wit
chi
ngitupbet
weenthe
var
iousoptionstokeepy ourbodygues s
ing.

· L
yingLegCurl
s–Note-Si
mil
artotheback,t
hehams tr
ingsar
eanothergroup
t
hatpeoplestr
uggl
ewit
htomakeagoodmi nd-musc
leconnecti
onwit
h.Pract
ic
epos i
ng
andflexi
ngyourhamst
ri
ngsonar
egularbasi
stobet
terenhancethemind-muscl
e
connect
ion.

4
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nsp
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er
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CAL
FTRAI
NING

Thebodypartthatal
mostevery
bodybl
amesgenet
icson… “Oh,youdon’
thav
egood
cal
ves
,mus tbegeneti
cs.
”Whilethi
smaybesl
ight
lyt
rue,somepeopl
edohave
genet
ic
all
y-l
aggingcal
ves,i
t’
snotagoodexc
us et
oignorethem.

I
nmos tc
as es,peopledon’ts
eec al
fdevel
opmentbecausethey
’renott
raini
ngthecalf
muscl
esproper l
y.Y
ourcalvesareamus cl
egroupthati
susedonadai lybasi
s.You
act
iv
ateyourc al
veseveryt
imey oustanduporwalkanywhere.Notonlyareyourcal
ves
bei
ngacti
vatedonadai l
ybasis
,theyalsohavet
oc ar
ryaroundac ons
tantl
oad…y ou.

I
nor derforamus cl
etok eepprogressing,itneedstobes hockedi ntonewgr owth.How
canyouex pectt
oshoc kt
hemus cl
e,i
fy ou’redoingc al
frais
eswi thal i
ghtweightanda
l
ownumberofr eps.Youus eyourcal
v eswaymor ethan10t i
mesaday ,soaweakc alf
t
raini
ngwor koutj
ustwon’tdomuc hfory ou.Ifyou’
renotseeingc alfdevelopment,fi
nd
outwherey ourpr
oblem is.I
sitthaty
ounotdoi ngenoughr eps?Ori sitthatyourloadis
si
mplytool i
ght?Fi
gurethisoutandy ouwi llbeony ourwayt os eeingmas si
vec al
f
growth.

Let
’slookabi tdeeperi
ntothecal
vesandtheanatomyoft
hem sowec angetabett
er
overallunder
standi
ng.Thecalv
esaremadeupoft womainmusclegroups
.Thesearet
he
Gas t
rocnemiusandSoleus.Bot
hofthetwomuscleswor
kbestwhentheanklei
splant
ar
fl
exed( t
oespointi
ngdownandheelr ai
sed)
.

• TheGast
roc
nemiusc
ros
sesfrom t
hekneeandt
heank l
e.Tobesti
solatet
he
Gast
roc
nemius
,anyt
ypeofex
erci
sesthati
nvol
vesas
tandi
ngk neer
aisesortofac
ti
on
wor
ksbest
.

• TheSol
eusontheot
herhandonlycr
ossest
heank l
eandnottheknee.T
obest
i
sol
atet
heSol
eus,abent
-knee-
heel
-r
ais
etypeofexer
cis
eisopt
imalfort
hatmusc
le.

Nowthaty
ouk nowhowt
obes
tis
olat
eeac
hoft
hec
alfmus
cles
,her
e’ss
omeex
erc
isest
o
t
rai
nyourcal
ves:

· St
andi
ngCal
fRai
ses

· DonkeyCal
fRai
ses

· Seat
edCal
fRai
ses

ABDOMI
NALTRAI
NING

Thi
sisthemus cl
egr oupal mosteveryonewant stoshowof f
.Getr i
pped,takeoffyour
shi
rt
.Showof falit
tl
e.Whi lehavingac ompletewell
-builtphysi
queisessenti
al,t
he
abdominals(Abs)areratedthemos tattr
act
ivemus c
legr oupy oucanhav e.
Anditmak essense,theabsar erighttherefront
-and-centre,busycat
chingtheattent
ion
ofanyonewhoi slook i
ngaty ou.Andt rustme,ifyouhav egreatabsalmostalleyeswil
l
beony ou.Let’
sgets t
raighti
ntohowt ogettheabdomi nalsyou’v
ealway sdreamedof .

4
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nsp
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i.
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Theanat
omyoft
heabdomi
nal
s

I
norderforac omplet
eabdominalappearanc
e,youneedstor eal
i
sethatt
heabsare
madeupofmul t
ipl
emuscl
es.F
irstandfor
emos t
,therec
tusabdomini
s.Thi
sabsmuscl
eis
t
hemos tsuper
fic
ial(
cl
oses
ttot
hes urf
ace)
.Andit’st
hemus cl
ethatev
eryonecons
ider
s
t
heabs.

Nextistheexternalandi nt
ernalobli
ques.Theint
ernalobli
quesar edeeper(f
urtherfr
om
t
hes urf
ace)thanwhatt heex t
ernalobli
ques.They’
reabov ethetransver
seabdomi nals
,
whic
hi sthelastmus c
legr oupthatmak esuptheabdomi nalgroup.Thet r
ansverse
abdominisisthedeepes tmus cl
e,andex t
remelyi
mpor t
antforpos t
uralst
abil
i
zation.

Ifi
ndt hatwhenitc
omestot r
ainingabs,Is eet
hebestr
esult
sf r
om doingal otofreps,
keepingtheperi
odinbetweens etsshor
t.Theabsneedtobehi twi t
hal otofintensi
tyi
n
orderforthem t
ogrowandgets t
ronger
.It’sal
soimpor
tantforyout ouses omes ortof
resi
st
anc ewhendoingabtraini
ng.Body weight
-onl
yabdominalex erci
sesjustsi
mpl y
won’tdoi t
.Itmayworkwelli
nt hebeginning,butt
ogetab-slabs,thenyouneedt ouse
somewei ght.

RECTUSABDOMI NIS
Ther ect
usabdomi ni
sisfoundonthec r
estofthepubi sandworksit
swayupalltheway
tothec ar
ti
lageofthe5th,6t
hand7t hri
bs.Thefunc t
ionoftherect
usabdomini
sistrunk
fl
exion.It
’sals
oresponsi
bleforcontr
oll
i
ngt heti
ltoft
hepel vi
s.Bel
owaresomeoft he
bestexerci
sestospeci
fi
call
ytar
gettherect
usabdomi nis.

· Si
t-
Ups

· Cr
unc
hes

· J
ackKni
vesorV-
Sit
-Ups

· Ab-
WheelRol
lOut

THEOBL
IQUES

Theobli
quesar esit
uatedont hebor derofy ourlowerri
bcageandex pandallt
hewayt o
thecr
estofyourpubi s
.Themai nfunctionoftheobliquesi
slateralmov ementorside
fl
exi
on.Mos toftheexerci
sesthatwor ky ourrect
usabdominiswillalsoinvol
vetheus eof
yourobli
ques.Abet t
erwayt oi s
olat
et hismus c
le,however
,isbydoi ngabwor kinwhi ch
yourbodyhast orotat
e.Let’
st akeal ookats omeoft hebestexerci
sestoisol
atethis
muscle.

· Si
deBends

· Rus
sianT
wis
ts

· Si
dePl
ank

· Bar
bel
lTwi
st
s

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TRANSVERSEABDOMI
NIS

Andlastly
,theabdomi nal
salsoincludethetransver
seabdomi nis.Thismus cl
eisa
si
gnif
icantpartofy ourcore.It
’samus c
lelayeroftheant eri
orandl ateralabdominal
wall
.Thebes ttypeofmus c l
econtracti
onsuit
edf orthismus cl
ei sani s
omet ri
ccont
rac
ti
on.
Anisomet r
iccontract
ionhappenswhent hemus c
leandj ointsdon’tlengthenorshort
en
duri
ngt heexercis
e.Thet r
ans v
erseabdomi ni
si soft
ennegl ected,butisex t
remely
i
mpor t
ant,becaus eitplay
ss uchak eyroleinstabil
izati
on.Us etheseex erci
sest
otrai
nthe
t
ransverseabdomi nis.

· Pl
anks

· Vac
uums

Thes
eexer
cis
esrepr
esentadi
ver
serangeofmovement
stoworky
ourabdominal
sasa
whol
e.Sowhat’
sthedif
fer
enc
ebetweentheabdomi
nal
sandthecor
e?Checkitout
:

ABDOMI
NAL
SVSCORE

Oft
enpeoplet al
kabouttheneedtoengageyourcor
edur i
ngamov ement.Orsomeone
wi
thaneight-pack,wi
llcomeupt oyouandsayt
hattheyhaveareall
yst
rongcore.But
dotheyr
eally
?Ori st
hatjus
tthei
rabsshowi
ng?Whati st
hecor
e?Andhowdot hose
muscl
esdif
ferentf
rom theabdominals
?

THECORE

Thecorei
ncl
udesy ourabdomi nals
.Butital
soinc
ludescoupledozenmoremuscl
esinthe
l
owerback,st
omac handhi ps.Thesemus cl
esworktoget
hertokeepthespi
nes
tabil
iz
ed
andthebodyupright.T
or educetheri
sksofinj
ury
,itisex
tremel
yimport
antt
odevelopa
st
rongandfunct
ionalcore.

I
fy ou’r
edoi
ngcoretr
aini
ng,you’r
ebasic
all
ydoinganyexerc
iset
odevel
opand
s
trengthent
hest
abil
i
zermus c
les.I
fanyofyourcoremusc
lesareweak
,itcoul
dleadt
o
i
njuries
,aswel
laspoorform duri
ngspeci
fi
cexer
cises
.

Thecoremusclesty
picall
yaren’tseen,buts
ti
llplayanex
tremel
yvit
alrol
eintrai
ningand
daytodayl
ife.Everyoneshouldincludecor
et r
aini
ngint
heirwork
outstoinc
rease
per
formanc
e,andac hiev
eotherheal t
hbenefit
s.

COREAND ABDOMI
NALTRAI
NING

Tr
aini
ngthecoreandabdomi nal
sisagoodidea.Bytrai
ningy
ourcor
e,youreducethe
ri
skofinj
ury
,andbuilds
trengt
htoimproveover
allperf
ormanc
e.Buti
nmos tcas
es,
tr
aini
ngyourcoreals
otr
ainsyourabs.Combinethetwo,anditwi
l
lhel
py ougofrom
Ski
nnytoAesthet
ic
.

5
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GETTI
NG YOURABST
O SHOW

Getti
ngyourabst oshowcanbeoneoft hemostdif
fi
cultt
hingst
odoformostpeopl
e.
Thisi
sbecause,unli
ketr
aini
ngy ourar
ms ,c
hest
,oranyotherbodypar
tfort
hatmatt
er,
yourabsst
il
lmi ghtnots
how,regardl
essofhowmuchy outraint
hem.Why?

Morethanl ik
ely,thepr oblem formostpeopleistoomuc hbodyf ataroundthe
abdominalar ea.Y ourabdomi nalscanbewel ltr
ainedands t
rong,theywillnotshow
unl
essyourbodyf ati sl
owenough.That ’swhys kinnyguy
sal wayslookli
ket heyhav
e
abs.Theirbodyf atisus uall
ylowenoughf orthei
rabst oshow,regardles
sofhowwel l
t
rai
nedt heirabdomi nalsare.

Ther
e’sanot
herr
eas
onit’
shardt
ogety ourabstopop.Y
ou’r
etr
yingtogainmus
clesi
ze
byworki
nghardint
hegym andeat
inganex ces
snumberofcal
ori
es.Wit
htheex
cess
cal
ori
escomesasmall
,ext
raamountoffat
.

Don’tbealarmedifyourabsar en'
tshowingdur
ingt
hismuscl
e-gainingphase.Butdo
keep tr
aini
ngyourabs.Irecommendt r
aini
ngyourabswhil
esti
llt
ryingtoputons i
ze.
Thenwheny oureachas i
zey ou’r
ehappywi t
h,youcanbegi
ntos hredtoshowof fyour
abs.

Thanksforst
ic
kingthroughabas icanat
omylessonaboutal lthemaj ormusclegroups
youneedt ot
raintogof r
om Sk innytoAest
het
ic.It
’snotac ompr ehensi
veli
st.Ionlyli
st
ed
afewoft hebestexer
cis
est omak ethatmuscl
egr oupgr ow.Thereareplentymor e
opti
onsanddi f
fer
entvariet
iesforeachoneofthos eexerci
ses.Learni
ngalltheseand
knowingwhatwor ksbestforyouwi l
lonl
ycomef rom learni
ngandf r
om experience

CARDI
O TRAI
NING

es
Y ,Ihavei
ncludedcar
diot
rai
ningi
nabookaboutbuil
dingmus
cle.Why
?Ther
e’sr
oom
f
orcardi
otr
ainingt
omak egai
ns,ev
enf
oranect
omor ph.

Cardi
otr
aini
ngc anhelpmak ey oustr
onger,moreeff
ici
entatmov ement
,andheal t
hier
.
Youal
soneedt operf
ormc ardio-rel
atedexerc
iset
os t
rengt
heny ourheart
.Aft
erall
,itisa
muscl
e.Astr
ongercardiovas
c ularsyst
em meansyouhav emor ecapil
lar
iesdel
iver
ing
moreoxy
gent ocel
lsinyourmus cl
es.Thi
senablesyourcell
stobur nmorefatduri
ng
bot
hexerc
iseandinacti
vit
y.

WHATI
SCARDI
O AND WHYWI
LLI
TBENEFI
TME?

Cardi
oshouldn’tbeaf orei
gnwordtopeopl
elooki
ngtoaddmus clemass
.Innowaywi l
l
car
diodi
rect
lyimpac tyourmuscl
egrowt
h.However
,itcanindi
rec
tl
yhelpt
heprocess
whenappli
edc orrec
tly
.Cardiopl
aysavit
alr
oleinyourper
formanceandover
allheal
th.

Whatiscardi
otrai
ning?It’
sanyex er
cis
et hati
nvol
vesusi
nglargemus cl
emov ement
sand
t
hatel
evatesyourheartrat
eoveranex tendedperi
odoftime.Iti
sthebody’sabil
i
tyt
o
ut
il
i
seoxygenandt ransf
eritt
hroughthel ungsandcardi
ovas
cularsy
stem t
otheworking
muscl
es.

5
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Ourbodiesweredesi
gnedtomov e.Bydoi ngc ardio,wek eepourbodiesmov ing,and
t
hatwi
llmak eyoustr
ongerandhealthi
er.As tr
ongerc ardiovascul
arsys
tem meanst hat
morecapil
lari
esar
edeli
veri
ngoxygentot heneededc el
l
siny ourmuscles
.Let’stakea
momenttor ememberal
lthebenefi
tsofdoi ngc ardiov
ascularexer
cis
eonar egularbas
is.

• WEIGHTLOSS– Whil
eyou’
retry
ingt
ogainsiz
e,thewei
ghtl
ossbenefi
tofcar
dio
c
ans
ti
llbei
mpor
tant
.Bydoi
ngcar
dio,youwi
lls
tar
ttolosewei
ghtf
rom bodyfats
tor
es.

• STRONGERHEARTAND L UNGS–As t
rongerheartandl ungsgiveyourbodyhas
ahigherVo2max(maximum amountofoxygenuptake).Themor eox y
geny ourbodycan
ef
fect
ivel
yus
e,t
helongeryourmusc
lescanperfor
m anac t
ionwithoutget
ti
ngt i
red.The
moreloadyoucanplaceonthemuscl
e,theharderthatmus cl
eneedst owork.

I
NCREASED BONEDENSI TY–Ani ncr
easeinbonedensi
tyl
eadst
oas t
rengt
hinc
reas
e
i
nthebones.Thest
rongeryourbonesare,t
heles
sli
kel
yyouaretogeti
njur
edduri
nga
wor
koutses
sionorafall
.

• REDUCED STRESS–L et’

sfac
eit,nooner eal
l
yli
kestobes t
res s
ed.Occas
ional
ly,
s
tres
sc anbebenef i
ci
al.Butmorethanl i
kel
y,i
fyou’
res
tress
ed,it
’st hebadki
nd.Str
ess
c
anhav eamaj ornegati
veimpactony ourdaytodayl
if
e.As t
ressedpersonmaybel eft
f
eeli
ngex haus
tedandl et
hargicandnotwant i
ngtoworkout
.Reduc edstr
essi
ncr
eases
y
ourc hancesofabet t
eroveral
lday.

• STRONGERIMMUNESYSTEM –As t
rongeri
mmunes y
stem meansy
ouwi l
lbeles
s
s
usc
epti
blet
oanydis
eas
e.Bei
ngil
lcanleaveyoubedriddenforafewdays.Thi
sist
ime
y
oucan’taf
for
dtobemi
ssi
ngify
ou’r
elookingtobuil
dmus cl
e.

• BETTERSL EEP–Thebenefi
tsofs
leeponmus cl
egrowt
haresi
gnif
icant
.Resti
skey
.
I
fyouaregett
ingenoughres
t,yourbodycanrecoverandgr
ow.Muscl
e-buil
ding
hor
monesares witc
hedonduri
ngs l
eepandcalori
ec ons
umpt
ioni
sreduced.

• MOREENERGY–Andl ast
lybydoi
ngregularcardio,y
ouwil
lfeelmoreener
get
ic
.I
don’
tknowabouty
ou,butwhenIam ener
get
ic,Ifeelli
keIcandoany t
hingi
nthegym.
Tr
ansf
ormthi
sener
gyint
obecomingabeastinthegy m.

Formuscl
ebuildi
ngpur poses,theexerci
sesrecommendedinthissect
ions houl
donl y
caus
emoder atesweati
ng.Remember ,yourbodyneedsanexcessofnutrientsi
nor derfor
i
ttogrow.Doingal i
tt
lebitofmoder ateint
ensit
ycar
diowil
lensurethatyouar ereducing
t
heamountoff atbei
ngs tored.Atthesamet ime,t
hisappr
oachalsohelpsy oumai ntain
asurpl
usofcalori
estoremai ninyourbody .

CARDI
O VASCUL
ARTRAI
NING MODES

Ther
earethr
eemajormodesofaer
obi
cexer
cis
e,allwhic
hc ont
ainfur
thersub-modes
andavari
ati
onofposs
ibi
l
it
ies
.Knowi
ngthedi
ff
erenceisess
enti
altoachiev
ey ourf
it
ness
andphy
siquegoal
s.

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THE3TYPESOFAEROBI
CEXERCI
SE:

Continuous/Steadystatec ardio-Inthi
smode,t hetr
aini
ngeffortremai
nsc onst
ant,
usually50-80% ofVo2max( t
heamountofox ygenyouus epermi nut
e).Astrai
ning
progressesinthismode,t hedur ati
onincreases.Flui
dandnutr i
ti
onbecomeex t
remely
i
mpor t
antfactorsduet othel ongdurati
on.Thist y
peofcardi
ov ascul
aracti
vit
ygeneral
ly
i
sn’ttoointense,butiseffecti
v ebecaus
ey ourbodyi sact
ivef
oral ongerper i
od.Examples
i
nc l
udewal king,jogging,s wimming,andc ycl
ing.

I
NTERVALMODE/ HIGH INTENSI TYINTERVALTRAINING (HII
T)-Int
ervaltr
ainingmode
compr
isesboutsofdef
ini
terepeti
ti
vecyc
lesofaer
obicexer
cis
e.Thewor k
/ r
esteffor
tcan
bevar
ieddependingonhowi nt
enseyouwantthesess
iontobe.Examplesinclude:
swi
mmi nglaps
,spri
nts
,cir
cuittr
aini
ng.

• FARTL
EKMODE-Thi strai
ningmodeisver
ysimil
artot
hatoftheint
erv
altrai
ning,
alt
hought heinterval
sofdif
ferentpacesarer
andom.Thismethodisbes
tappliedtoa
mor efiti
ndi
vidualands houldnotbeus edonaveryregul
arbasi
s.Commonl yappli
edto
running,swi
mmi ng,andcycli
ng.

WHI CH MODEOFCARDI O TRAINING I SBETTER?I tdependsonyourgoal.I

fyou’re
t
ryi
ngtolosewei ght,s
ti
c k
ingtoI nt
ervalTrainingwithsomeF ar
tl
eksess
ionsher
eand
t
here.I
fyouj ustwanttoimprov eyourov erallhealt
handk eepbodyfatdowntoa
mini
mum,c onti
nuoussteadys t
atecardiowor ksbest
.Keepinmindthatwhenyourgoalis
t
ogof rom SkinnytoAes t
heti
c,andy ou’reanec t
omor ph,afewshor
tercar
dioses
sionsa
weekisprobablyallyouneed.

FL
EXI
BIL
ITYTRAI
NING

Flex
ibi
li
tyisaj oint
’sabil
itytomov ethroughaful
lrangeofmot i
on.Lackoffl
exi
bil
it
yc an
l
imitmus cularfuncti
onandl eadtol ackofmobil
i
ty,pain,andi
njur
ies.Forex
ample,let’
s
sayyouhav eweakhams tri
ngs ,andy ou’r
enotst
retc
hingthem onar egul
arbasi
s.You’l
l
l
ikel
ydev elopas l
i
ghtlycurveds pine,becaus
ethebodyi sbei
ngpulledbytheti
ght
hams t
ri
ngsandhasgr ownac cordingl
y.

Str
etc
hingyourmusclesisn’
texact
lywhathappenswhenyoutr
ytotouc
hyourtoes
,for
example.Thi
sisbecauseitisnott
hemus cl
efi
berthatdet
ermi
nest
heli
mitofs
tret
ch,but
rat
hertheconnect
iv
et i
ssue.

Fl
exibi
li
tytr
aini
ngisof
tennegl
ect
edandawi del
ymisunderst
oodcomponentoftr
aini
ng.
It
svalueinphysi
calf
unct
ionandopt
imalhealt
hisunderes
ti
mated.Benef
it
soff
lexi
bil
i
ty
tr
aini
ngi nc
lude:

• Reduc
edc
hanc
esofani
njur
y

• I
mpr
ovedpos
tur
e

• I
ncr
eas
edbl
oodf
low andnut
ri
ent
s

• Ov
eral
lheal
th

5
3 www.
Rya
nsp
it
er
i.
com
Not
e:Fl
exi
bil
it
ytr
ainingi
snei
therawar
m uporc
ooldownandi
sac
ompl
etel
ysepar
ate
t
ypeoft
rai
ningonitsown.

TYPESOFSTRET
CHI
NG

Str
etchingc anbedivi
dedintotwocategori
es,ei
theract
iveorpassi
ve.Duri
ngpassi
ve
str
etching,theareabei
ngs t
ret
chedisful
lyrel
axed.Acti
vestr
etc
hing,ontheot
herhand,
requiresgreateramountsofst
abil
i
zati
onandmobi l
iz
ingeff
ortasthest
retc
hedjoi
nti
s
mov edt hr
oughi t
sful
lrangeofmotion.

Underbot
hcat
egori
esther
eareafewsubcat
egor
ies
.Eachonehasi
tsowni
ndi
vi
dual
appl
ic
ati
onanddependsonthes
it
uati
onastowhenits
houl
dbeappli
ed.

ST
ATI
CSTRET
CH –(
PASSI
VE)

Thisist
hemos tcommonl y-r
ec ognizedform ofstretc
hing.It
’ssafewhendonec or
rect
ly
andef f
ect
iveintermsofi ncreasingf l
exi
bil
i
ty.St
atics t
ret
chi
nghasbeens howntosli
ght
ly
reducetheeffectofDOMSorDel ayedOns etMus cleSoreness,whi
chisthepainyoufeel
i
ny ourmus cl
est hedayaf t
ery ourwor kout
.Thel esss or
eyourbodyi s
,themor ei
ntens
e
yournexttr
ainings essi
oncanbe.Gener al
ly,t
histypeofs t
retc
hisheldfor15-30
seconds.Andi t
’sus ual
lydoneaf terawor kout/
trainingsess
ion.

BAL
LISTI
CSTRET
CHI
NG –(
ACTI
VE)

Ball
is
ti
cs t
ret
chingisof
tenseenasunc ontroll
ed,r
apidbounc i
ngmov ementsdonei nan
alr
eady-st
ret
chedpos i
ti
on.Balli
st
icst
retc
hinghelpsadaptt hebody ’
sstr
uctur
estoa
speci
fi
cforcethatwil
lbeex peri
encedthroughthework out
.Balli
sti
cstr
etc
hesarebes t
dones l
owlyandi nsmallmov ements
.Itisimport
antforthemus c
lest
obewar m befor
e
att
emptingthi
ss t
ret
ch.It
’susuall
ydonebef oreawork out/
trai
ningsessi
on.

PROPRI
OCEPTI
VENEUROMUSCUL
ARF
ACI
LIT
ATI
ON -(
ACTI
VE/
PASSI
VE)

Bigwor ds,Iknow.ButPNFs tr
etching,asi tcanbec all
ed,isderivedf rom theconceptof
mov ementpat t
erni
ng.APNFs t
retchwi l
linvolvetheini
ti
alc ont
racti
onagai nstmaximal
resi
stanceattheendoft heli
mb’ srangeofmot i
onforappr oxi
mat ely6s econds.Theniti
s
fol
lowedi mmedi at
elybyanas si
stedslows t
ati
cstret
ch.Thisprocessi srepeatedsever
al
ti
mes .PNFs t
ret
chingi sthoughttobet hemos teffec
ti
vetypeofs t
retchingoutt her
e.
Str
etchingplaysav i
talroleinhelpingy ouac hieveyourtrai
ninggoal s,speedrecover
y,
reducet heri
skforinjury
,andmai ntai
nmobi li
tyandbalanc e.Idefinit
elyrecommend

Behm,D. ,etal
.(2015).Acuteeffect
sofmus cl
es t
ret
chi
ngonphy si
calperf
ormanc
e,rangeofmot
ion,andi
njury
i
ncidenceinhealt
hyactiveindi
viduals
:as y
s t
ematicrev
iew.Appl
iedPhysi
ology
,Nut
ri
ti
onandMetaboli
sm,41(1)
:1-
11.
Access
edf r
om www. nr
cresearc
hpr es
s.com/doi/
ful
l/10.
1139/apnm-2015-0235#.WNzDp_nyv
cc.

Page,P.
,etal
.(2012)
.Curr
entc
oncept
sinmuscl
es t
ret
chi
ngforexer
ciseandrehabi
li
tat
ion.Int
ernat
ionalJ
ournalof
Physi
calTher
apy,7(
1):
109-
119.Ac
c es
sedf
rom ht
tps:/
/www.
ncbi.
nlm.nih.
gov
/pmc /
arti
cles
/PMC3273886/ .

Propr
ioc epti
veNeur omuscul
arF aci
li
tat
ion(PNF):I
tsmechani
smsandef
fec
tsonr
angeofmot
ionandmus
cul
ar
funct
ion.J ournalofHumanKi neti
cs,31:105-113.Aces
sedfr
om
htt
ps://www. ncbi.
nlm.
nih.
gov/pmc /art
icl
es/
PMC3588663/ .

5
4 www.
Rya
nsp
it
er
i.
com
fr
equentfl
exibil
i
tytr
ainingdonebothbefor
eandaf t
erawor kout.St
artdoi
ngsome
fl
exi
bil
i
tywor k,andy ou’l
lseer
esul
ts
.Remember ,t
hatinordertoobtai
nthati
deal
phys
ique,i
t’snotjustaboutthewei
ghts
.Allthes
elit
tl
eelementscombinedwil
lhel
pyou
gofrom Ski
nnyt oAes t
heti
c.

L
IGHTWEI
GHTVSHEAVYWEI
GHTTRAI
NING

Thishasbeenanex tensivel
ydis
cussedtopi
cwhichst
il
lseemstonotbecomplet
ely
resol
v ed.Let’
stak
eal ookatthebenefit
sanddownfal
lsofbot
htypesofwei
ghttr
aining.
Ulti
mat el
y,however,thereisnowinner,onl
ytwoopti
onstochoosefr
om.Golightorlif
t
heavy .
Lightweightandheav yweightt
rai
ningimpactyourmuscl
esandperfor
manceindiff
erent
way s.Here’show:

YOURMUSCL
EFI
BERS

Yourmuscl
eshavetwoseparat
etypesoff
ibers.Thesefiber
sareknownass
low-
twit
ch
fi
bersandf
ast
-twi
tc
hfiber
s.Dependingony ourlevelofexhaus
ti
onduri
ngaworkout
,one
ofthetwomuscl
efi
berswil
lbedoingthemos twork .

Fast
-Twi
tchmus cl
efi
bers–Thesemuscl
efibersareresponsi
bleforexpl
osi
vepower
.If
youdo4- 6repsofaweight
,andyou’
restr
uggling,you’r
eus i
ngfast-
twi
tc
hmus c
lefi
bers
.
Thes
ef i
bersprov
ideexpl
osi
vepowert
ohelpy ous uc
cessful
l
yc omplet
eamov ementl
ikea
1-3repmaxors pri
nti
ng.

Slow-Twit
chmus cl
efi
bers-Thesemus c
lefi
bersareac t
ivewhenyourequiremuscul
ar
endurance.Theirjobi
stoprovi
decont
inuousmov ementf oral
ongperiodoft i
me,unl
ike
fast
-t
witc
hf i
bersthatt
ir
edquic
kly
.Wheny ouli
ftweightsfor20consec
utiverepsormore,
orengagei nanyendur anc
eevent
,you’l
lbeusingslow-t
wi t
chmuscl
efibers
.

DET
AIL
ED CHARACTERI
STI
CSOFTHEMUSCL
EFI
BERTYPES

Char
act
eri
st
ic
s Sl
owt
wit
ch F
astt
wit
ch
Cont
rac
ti
les
peed Sl
ow F
ast
Si
ze Smal
l L
arge
Ener
gypr
oduc
ti
on L
ow Hi
gh
F
orc
epr
oduc
ed Moder
ate Hi
gh
Gl
ycogens
tor
age Hi
gh L
ow
Mot
orneur
ons
ize s
mal
l ar
L ge

THEFI
TNESSEQUI
VAL
ENTOFNO MAN’
SLAND

Whenyou’r
enewtowei
ghtt
raini
ng,youcanexpec
ttos
eesigni
fi
cantgai
nsi
nweight
l
oss,mus
clemas
sanddefi
nit
ionwit
hinthef
ir
stf
ewweeksormonths.Howev
er,ov
era
per
iodof

5
5 www.
Rya
nsp
it
er
i.
com
t
ime,t
heser esul
tsgraduall
ydecr
ease.Event
ual
ly
,y oumayev
enhitaplat
eauandendup
i
ntheequi
v alentofaf i
tnes
snoman’ sl
and.
I
fyou’
vehitapl ateau,oryouwantt
omak esur
ey oudon’
thi
tano-pr
ogresss
tage,Ihav
e
goodnewsf oryou.Thes ol
uti
oniss
imple.

I
nordert oens ur
ethatyouk eepmak i
nggains
,y ous i
mplyneedtoadjus
tyourworkoutt
o
i
ncorporatenewt ypesandlevelsoft
ensi
on.Switchi
ngupy ourwork
outshel
psstr
essyour
musclesdiff
erent
lythanthey’r
eusedto.Changingy ourworkout
sever
yfewweekswi l
l
hel
py ouk eepmak inggains.

Agoodwayt ochangeupyourworkoutforcont
inuouslev
elsofnewstr
esst
obot hmus
cle
f
iber
s,i
stocons
tant
lyr
otat
ebetweenli
ght-wei
ghtli
ft
ingandheav y-
wei
ghtli
ft
ing.
Herearesomeexamplesofl
i
ghtweightandheav yweighttr
aini
ng,al
ongwithexampl
es
someoftheadvant
agesanddisadv
antages.

L
IGHTWEI
GHTWEI
GHTL
IFTI
NG

Thedif
ferencebetweenli
ght-
weightl
if
ti
ngiss i
mpl yt
hedi
ff
erentmuscl
egrowt
hthatyour
bodywillexperi
ence.Whatdoesthatmean?Y oumaynotdevel
opbiggermusc
lesusi
ng
l
ightweightsandhigherreps
,butyouwi l
lincreas
emuscul
arendurance(
thet
otalper
iod
ofti
mey ouar eabletol
if
tthesamewei ght
s )
.

Afurt
heradv ant
ageoflight
-wei ghtl
if
ti
ngisthatithelpsyoufocusonyourfor
m and
t
echnique.Andgoodf ormc anhel pyoumax imiz
et hepr omoti
onofmas smuscl
egrowt
h.
Fur
thermor e,li
ght-
weighttr
aininghasmi nimali
st
icc hancesofcaus
inginj
uri
esin
comparisont othatofheavy-weightt
raini
ngthroughi ncorr
ectf
orm orover
ext
endingt
he
abi
li
tyofs ubsidi
arymus c
legr oups.

Despit
eallt
heseadvantagesiti
simpor t
anttoremembert
hateachform oft
rai
ningonl
y
worksonemusclefi
ber.Forbestres
ults
,youneedt odoali
tt
leofbothtr
aini
ngwi t
h
l
ight
weights
,andtrai
ningwithheavierweights
.

HEAVYWEI
GHTTRAI
NING

Asment i
oned,theuseofli
ft
ingheavi
eranddecr
eas
ingtheamountofrepst
hatyoudo
persetwil
lensurethaty
ouar edevel
opi
ngyourf
ast
-t
wit
chmuscl
efiber
sinordert
o
i
ncreaseyourexplosi
vepower.

Throughheavy-wei
ghtt
raini
ng,youwillmaxi
mizeyourtotals
trengthinter
msofthe
overallwei
ghtl
if
ti
ngabil
it
y( meani
ngyouwi l
lbeabletolif
theavierobject
sasyour
tr
ainingprogr
essi
ves
.Thisisduetothedevel
opmentofy ourexplosi
vegrowth.
).

Alt
houghheavy-li
ft
ingc anfeelamazing,bei
ngabl etoreachanumbert hatnotmany
peopl
ear eabl
et olif
tisindeedanawes omef eel
ing.Howev er
,iti
seas
ytogetc aughti
n
t
hepr oc
essofchasingnumber sunt
ilyougettothepointthatyouarenotabletoli
ft
morewithouti
njuri
ngy oursel
f.

5
6 www.
Rya
nsp
it
er
i.
com
I
tisi
mportantnott
oov erexer
tyours
elfwhenitcomestoheav y
-weightt
rai
ning;i
fyoudo
notf
eelr
ightwit
hyourc urr
entweight
,stop.Droptheweightalit
tl
e.Dohigherrepsf
ora
weekort
wo.Thenr otatebac kt
oheav y-
li
ft
ingweightt
rai
ning.

I
fyouat
tempttoli
ftwei
ghtst
haty
ouarenotcompl
etel
yreadyfor
,ther
e’sahighchance
y
ourfor
m willbecompromis
ed.L
if
ti
ngheavywi
thpoorfor
mi sver
ydangerous,andcan
l
eadtoser
iousinj
ury
.

I
fbot
hf or
msar
enec
ess
aryhow doy
ouc
ombi
net
het
wowi
thoutc
ompr
omi
si
ngy
our
r
esul
ts
?

Ul
ti
mat
elyas
ucc
ess
fulwor
koutac
compl
i
shest
hreet
hings
:

• Mec hani
calT
ens
ion–Thes
trai
nex
ert
edony
ourmus
clest
hroughl
i
fti
ngheav
y
obj
ect
s.

• Muscl
eDamage–Thatpai
nthat
’sr
eal
l
ybadbutoddl
yst
il
lret
ainsagood
s
ati
sf
act
oryf
eel
i
ng.

• Met
aboli
cStr
ess–Thatburni
ngsensat
ionr
espons
ibl
eforens
uri
ngy
ouar
eawar
eof
y
ourmusc
lespul
l
ingt
heirwei
ght–li
ter
all
y.

Thecombinat
ionofbot
hli
ght
-wei
ghtli
ft
ingandheavy
-wei
ghtli
ft
ingpr
ov i
detheans
wer
toal
lthr
eeofthes
egoalsf
orbuil
dingmuscl
estr
engt
h,mass,andendurance.

Oneofthemostimpor
tantf
actor
sofbothmet
hods,however
,isthaty
ouusecorr
ectfor
m.
I
fyouarenotabl
etoperfor
mt heex
erc
iseswi
thgoodtec
hnique,youwon’
treapthe
benef
it
sandwil
lmaygetinj
ured.

I
fyouplanonlong-ter
m massgrowth,y
ouneedt ochangeyourappr
oacht
otrai
ning
peri
odi
cal
ly
.Mixthingsupev
erynowandt hen.Createacyc
leofswit
chi
ngbet
ween
l
ight
-wei
ghttr
aini
ngandheavy-weightt
rai
ning.

Here’
sanotherwayy oucandothi
s.It
’scall
edper i
odi
zati
on.Youchanget henumberof
repsandsetsyouc omplet
eondiff
erentdaysortheweek .Here’
sanex ample.You’
ve
beendoings quat
s,5s et
sx5reps,andy ou’vehitapl
ateau.It
’st
imef orachange.On
yournextl
egday ,dropdownto3s etsx8r eps,andadditi
onalweightformuscl
e
devel
opment.

L
ight-weightorheavy-
weighttr
ainingbot
hprov
idebenefi
tst
omus cl
edevel
opment,
s
trengthandendur ance.Yourt
rainingpl
ans
houldi
ncludeboth.Swi
tchi
ngbetweent
he
t
woper iodical
l
yallowswil
lpromot emaxi
mum muscl
egr owt
handf i
berdev
elopment
.

FREEWEI
GHTSVSMACHI
NES

St
ickt
ofr
eeweight
sorusethemachi
nes?It’
saquesti
onIgetaskedalot.I
sonefor
m of
l
if
ti
ngbet
tert
hananother
?Idon’
tknowifthatdebat
ewil
leverberes
olved,bec
ause
peopl
ehaveachi
evedamazingr
esul
tsus
ingboth.

5
7 www.
Rya
nsp
it
er
i.
com
Here’
ssomei nsi
ghtonbarbell
sanddumbbell
svs
.themac hi
nes
.It’
smytwoc ent
sonthe
i
ssue,af
terli
ft
ingforadec
adeandbeingabletogofrom Ski
nnytoAes
thet
ic
.Here’sa
pr
imeront hediff
erenc
ebetweenfr
eewei
ghtsandmac hi
nes.

Freewei
ght-Anyobj
ectt
hatisf
reet
omov ei
nathr
ee-
dimensi
onalplaneandisnot
fi
xedt
oanyspeci
fi
cax
is.I
notherwor
ds,y
ou’r
efr
eetomovetheweightinanydi
rec
ti
on.

Machines–Anytypeofexerc
isethatcanonlybemov edinatwo-dimens
ionalpl
anec an
beconsi
deredamac hi
ne.Forexample,thepecdeckmac hi
neorc abl
erowmac hine.
Nowthatwehav eest
abli
shedthediff
erenc
ebetweenf r
eeweight
sandmac hines
,let’
s
t
akeac los
erlookatt
hebenefit
sanddr awbacksofeach.

Fr
ee-
wei
ght
s

Fr
eewei ght
s,i
nas ens
e,wil
ldemandmorefr
om y
ourbody.Freewei
ghtsi
nvol
vemore
muscl
ef i
bersdur
inganexer
cis
e,caus
ingmor
econtr
act
ionsandmusclefi
ber
stobe
r
ecrui
ted.

You’r
eusingmor est
abil
i
zingmusclesi
nor dert
oper f
orm anexer
cise.Wheny our
st
abil
izi
ngmus c
lesareengaged,it
’salothardertois
olateamuscleusingf r
eeweights
.
Somepeopl epref
erthefr
eedom ofmov ementthatusi
ngf r
eewei
ght soff
er.Usingfr
ee
weight
salsoall
owsyourjoint
stomov ethr
oughi t
snaturalpl
anes
.

Ont henegat
iv
eside,howev er,i
t’
seasiertoc
heatwi
thpoortechni
queusingfr
eeweights
comparedtomachines .Everseens omeonetryt
ocompleteanarmc ur
lwithabarbel
lor
dumbbell
swit
hawei ghtthat’stooheav y
?Itl
ooksmoreli
keabac kthr
ustarmcur
l.This
kindofmovementisn’talwaysc ont
rol
led,andpeopl
efrequent
lyus
emoment um i
nor der
t
ot ryt
ocomplet
ether ep.

There’
snothi
ngwr ongwi thl i
ft
ingheavy.Butit’
snott
heonlywaytobui
ldmuscle.I
fyou
aregoingtousef r
eewei ghts,sti
ckwithawei ghti
nwhichyoucanperf
ormthemov ement
wit
hgoodf orm.Us eaf ullrangeofmot ionfortheex
erci
seandtryi
ncr
easi
ngthetime
undertens
ionthroughoutt hemov ement
.Notonl ywi
llt
hishel
pyougainmuscl
e,itwi
ll
als
obeal otsaferony ourbody .

MACHI
NES

Mac hineshav et
heabil
it
ytobet t
eris
olateaspeci
ficmus c
le.Thisisbecausemac hi
nes
barelyrecr
uittheuseofst
abili
zermus c
les.Machi
nesgi v
ey outheabi l
i
tytokeepc onst
ant
i
solatedtensiontothet
argetmus cl
ethroughafullrangeofmot ion.Is
olat
ionisgreatfor
bri
ngingupweakorl aggingbodypar ts
,becausey oucanr eal
lytar
getthedesir
ed
mus cl
e.Wi ththeuseofmachines,youc anal
sopr ogres
stoaheav i
erweightand
perf
or mtheex erc
isei
nas afermanner,becausenomoment um canbeusedinor derto
getthewei ghtup.

5
8 www.
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nsp
it
er
i.
com
Sowhic
hisbett
er?Wellbothfr
eeweightsandmachinesshouldhav eat
imeandapl ac
e
i
nyourmuscle-
buil
dingplan.I
norderformuscl
egrowthtooc curt
hemus c
leneedst
obe
pl
acedunderasuff
ici
entamountoftensi
onthr
oughitsful
lcontrac
ti
onrange.

Whetherthi
stensioniscreatedus
ingfr
eewei ghtsormachines
,itdoes
n’tr
eall
ymatteras
l
ongast hetensi
oni sthere.Amixofbothneedst obeusedforopti
malmus c
legrowthto
occ
ur.Byusingbot hfr
eewei ght
sandmac hi
nes,youwi
llshockyourmuscl
esintonew
gr
owthbec ausetheynev erknowwhat’
sc oming.

COMPOUND EXERCI
SESVSI
SOL
ATI
ON

Areyous truggli
ngtogetr esul
tsevent houghyou’r
ei nt
enselytr
aini
ngallofyourmuscl
es
ever
yday ?Ithappens.There’smor ethanoner easonf orthi
s,butt
heprimaryreas
onsis
overt
raining.Ifyou’
retr
ainingthes amemus cl
eseveryday ,i
t’
sdetr
imentalt
omus c
le
growth,andy ouneedt otak eac l
os erlookatthet
y peofex er
cis
esyou’
redoing.
Therear etwos eparat
ecategoriesforthek i
ndofex erc
isesyoucando:

• Si
ngl
eJoi
ntEx
erc
ise(
Is
olat
ionEx
erc
ises
)

• Mul
ti
pleJ
ointEx
erc
ises(
CompoundEx
erc
ises
)

Ex
planat
ionandex
ampl
esofCompoundEx
erc
ises

Whenper formingex erci

sesthatbelongt othecompoundex er
cis
ec at
egory
,you’r
e
worki
ngmul t
iplemus cl
egr oupsatat ime.Theemphas isi
ssti
l
llargel
yplac
edonone
mainmus clegr oup,howev er,mult
ipl
es econdarymuscl
egroupsar eals
otarget
ed.
Si
mplyput ,ac ompoundex ercis
eisanyex erci
sethati
nvol
vesusingmorethanone
muscleorjointac t
ion.Thisisthereasonthatcompoundex erc
isi
ngisalsoref
err
edtoas
mult
iple-
jointmov ementex erci
se.

I
tiseasi
ert
ounders
tandt
heover
allc
onceptofCompoundExer
cis
esi
fafewarel
is
ted.
L
et’st
akealookatsomeexampl
esofcompoundexer
cis
esandthemusc
lest
heywork.

DUMBBEL
LORBARBEL
LBENCH PRESS

PRIMARYMUSCL E:Pec
torals(
Ches tmuscles)
Throughoutthewor k
out,themai nstr
essisexert
edony ourpecmaj or
.Wheny our
shoulder
sares hruggedf orward,thepecmi norisal
sorecrui
ted.However,dependingon
theangleofy ourbar( i
ncli
ne/decli
ne),y
ou’ l
lworkyourchestindi
ff
erentways( upper
chestorlowerc hest
).

SECOND
ON ARYMUSCL E:Y ourshouldermuscl
esar
ealsoengagedwheny ouperf
orma
benchpress
.Yourshouldersareintegr
atedi
ntowork
outswheneverther
ei sanel
evat
ion
ofyourupperarms.Throughtheper pendi
cul
arpl
acementofyourar mswhile
bench-
press
ingandc onstantmotionofupanddownasy ourais
et hebar,yours
houl
ders
areconst
antl
ybeingwor ked.

5
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Anothermuscl
egroupact
iv
elyi
nvol
vedi
nthebenchpres
sar
ey ourtr
iceps
.Thesear
e
sy
nergistmus
cleswhi
chai
di nt
heext
ens
ionofyourel
bowasyourrai
seandl owert
he
weight.

PUL
LUPS

PRI
MARYMUSCL
E:L
ati
ssi
musDor
si

Thesemus cl
esar eputt owor kwheny oupullaweighttowardsyouoressenti
all
yextend
yours houlders(aswheny oupullyoursel
fup).Al
thoughthelati
ssi
musdor s
iist
hemai n
mus cl
egr oupt argetedinaPul l
-Up,wi t
houtthehelpofmulti
pleothermuscl
es,thi
s
exerci
s ewoul dnotbepos si
ble.
Thes ynergistmus c
lesthathelpy oucompleteaPull-
Upi nc
ludethemus c
lesinyourarms
extendingtot hebrac hi
oradiali
s,brac
hiali
saswellasyourbiceps.

ur
F thermore,mus c
lessuchastherhomboidsloc
atedonyourbac k,t
helowerandmiddl
e
t
rapezi
usiny ourback,thepost
eri
ordelt
oidsinyours
houlders,andt
hepectoral
i
sminor
i
ny ourchest
,allpl
ayv i
talr
olesassyner
gistmus
c l
eswheny ouperf
orm aPull
-Up.

SQUAT

PRI
MARYMUSCL
E:L
EGS/GL
UTES

Thisi
sanotherwork
outthattar
getsawiderangeofmusc
legroupst
hroughoutyourbody.
It
’spri
mari
lyanexerci
sethathel
psbuil
dlegmus c
leandst
rengt
h.Butalotmoremus cl
e
groupsar
ei nv
olv
edtohelpy ouperf
orm asquat
.

SECOND
ON ARYMUSCL ES:Onemus cl
egroupt hati
sputtowor kdur
ingthisc ompound
exerci
seareyourGl ut
eusMaximusmuscles
.Thismus c
legroupisacti
vatedt hroughthe
ec c
ent
ric(l
engt
hening)movementofthemus cl
easy oucontr
olthespeedofy our
downwar dmov ement,andshort
ens(
eccent
ricphase)ofasquat,asyour eturnto
standi
ng.
Hams tr
ingsarethenextmuscl
egroupwor k
eddur i
ngas quat.Theacti
vationpr oces
sis
theexactsamet ot
hatoftheglut
eusmaximus.

Thefinalmuscl
egroupi nvol
vedinasquatarethequadri
ceps.Thi
smus c
legroupcons
ist
s
oftherect
usfemori
s,vas t
usi
ntermedi
us,vas
tuslat
eral
i
s,aswellasthevast
usmedial
is
.
Thesemus c
lesareact
ivatedthr
oughkneeextensi
onswhil
eper f
ormi
ngbot ht
heupward
anddownwar dmot i
onofy oursquat
s–s i
mil
artothatofyourhamstri
ngmusclegr
oup.

Thesear ej
ustafewexamplesofthecommoncompoundexer
cis
es.Andyoucanseet
hat
mor ethanonemainmus cl
egroupi si
nvol
vedt
oper
formthemovement.Mul
ti
ple
synergi
stmuscl
esareals
oac t
iv
ated.

Nowt
hatyouunder
standhowc
ompoundex
erc
iseswor
k;l
et’
smov
eont
owhyt
hey
’re
i
mpor
tant
.

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WHYCOMPOUND EXERCI
SESAREESSENTI
ALT
O MEETI
NG YOURMASSGROWTH
GOAL
.

I
fyourmai
ngoali
smus
clegr
owt
h,c
ompoundex
erc
isesdel
i
vert
hebes
tres
ult
s.

Res
earchshowst
hatcompoundexer
cis
esaremoreef
fect
iv
ef ormuscl
egrowthbecaus
e
mult
i-
joi
ntmovement
srecr
uitmor
emus cl
efi
ber
sperexerc
ise,caus
ingther
eleas
eof
moregrowthhor
mones.

Growthhormones
,aswel
lastest
oster
one,arepotentandimport
antmuscl
ebui
ldi
ng
hormones
.Compoundexerc
isescauseagreaterr
eleaseofanabol
ichor
mones.

Buti
fyouwanttogofr
om Sk
innyt
oAestheti
c,y
ourwor
kout
sneedtoinc
ludebot
h
compoundexer
cis
esandi
sol
ati
onexer
cisest
oensur
emaximum musc
ledevel
opment
.

EXPL
ANATI
ON AND EXAMPL
ESOFI
SOL
ATI
ON EXERCI
SE.

Whenyouperf
ormisol
ati
onexer
cis
es,y
ou’
ret
rai
ningonei
ndi
vi
dualmus
clegr
oup,henc
e
t
hename“is
olati
onexer
cis
e.”

Unli
kethecompoundex erci
se,theis
olat
ionexerc
iseonlymakesus
eofonemus c
le/j
oint
act
ion.Theent
irepurposeoftheseexerc
isesi
ttofocusononeindi
vi
dualmus
clegroup
wi
thoutact
ivat
ingsyner
gist
icmus c
les
.

L
et’
stak
eal
ookats
omeex
ampl
esofi
sol
ati
onex
erc
ises
:

•BicepCur ls-thesef
ocusesony ourbi
cepsmainly
.Alt
houghsynergi
stmus
clessuchas
Bi
cepsBr achii
,Brachi
ali
saswellastheBrachi
oradi
ali
splayarol
eintheworkout–thes
e
al
lfallunderthes amemus c
lecategor
y,t
heref
ore,res
ult
ingi
nthisbei
nganisolat
ion
ex
ercise.

•LegExt
ensi
ons–Legextensi
onsi
sol
atet
hequadr
iceps
.Thebreakdownofthese
musc
lesi
ncl
udesthevas
tuslat
eral
i
s,t
hevast
usmedi
alis
,thev
astusint
ermedi
us,aswel
l
ast
herect
usfemori
s.

•Tri
cepsExtens
ions–Thisi
sol
ati
onex
erci
sesi
ngl
esoutt
hemus c
lesont
hebackofyour
ar
m,whi chareyourtr
iceps
.Thi
smuscl
egroupex
tendsf
rom y
ourshoul
derdownt
oy our
el
bowjoint.

Whatdoesanis
olat
ionex
erc
isel
ookl
i
ke?I
tty
pic
all
yinc
ludest
hemov
ementofr
ais
ing,
c
url
ingorext
endi
ng.
29
Schoenf
eld,B.
J.(
2013)
.Pot
ent
ialmechani
smsforarol
eofmetabol
i
cs t
ressi
nhypert
rophi
cadaptat
ionst
ores
ist
anc
e
tr
ai ni
ng.SportsMedi
ci
ne,43(
3):
179-194.Acces
sedf
rom ht
tps
://
www.nc
bi.nl
m.ni
h.gov
/pubmed/23338987.

6
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WHYI
SOL
ATI
ON EXERCI
SESAREESSENTI
AL.

Isol
ati
onexer
ciseswon’thel
ps t
imul
atemuscl
egrowthaswel
lascompoundexerc
ises
.But
resear
chshowst hatsi
ngl
e-j
ointex
erci
sesc
ans t
il
lhel
pyouachi
eveyourgoalt
ogof r
om
Sk i
nnytoAes
thetic.

Whenyouus ei s
olat
ionexerc
ises,youareablet
ocontrolanycaseof“hypert
rophi
c
i
mbalance.
”Thi sisbasi
cal
lyquickergrowthr
atei
ns omemus cl
esthanthatofothers
.Use
ofi
sol
ati
onex erci
seswil
laidinper f
ecti
ngmuscl
esymmet ry
.Theycanalsofurt
her
i
mprovethegr owthofthetargetmus c
le,whi
l
eimprovi
ngt heover
allf
uncti
onalstr
ength
oft
hemus c
le.

I
sol
ati
onex erci
sesall
owy outofocusonlyononemai nmuscl
e.Thismeansthatyouhave
morecontr
olov ert
her angeofmot i
on.Thisal
lowsyout
oputmax imum ef
fortandfoc
us
i
ntoever
yr ep.Ital
sohelpsrapi
dlyimprovethemind-mus
cleconnect
ionand
bet
ter
-t
argetedmus cl
edev el
opment.

I
fyouwantt oadds i
zeandbui ldastrong,muscul
arphy s
ique,y
oucanac compl
is
hthat
wit
hjustcompoundex erc
ises
.Howev er,whenyourgoalistogofrom Ski
nnytoAest
het
ic
,
youneedi s
olat
ionexerc
isestoo.Combi ni
ngtotwowillhelpbui
ldst
rengt
handmas s,
andachievesymmetryandr apidtar
getedmus c
legrowth.

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CHAPT
ER04 SUP
PLE
MENT
ATI
ON
I
NTRODUCTIONTOSUP
PLEME
NTS
WHEYP ROT
EIN
MASSGA I
NERS
BRANCHEDCHAINA
MINOACI
DS(BCAA
)
L-
CARNITI
NE
CREATI
NE
FI
SHOILS
MAKINGYOUROWNMA SSGA
INE
RS HA
KE

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I
NTRODUCTI
ON T
O SUPPL
EMENTS

Wegav eyouacras
hc our
seoness
enti
als
uppl
ement
sinChapt
er3onnutr
it
ionwhen
you'
reonalimi
tedbudget
.Butt
her
e'smor
etoknowabouts
uppl
ement
stohelpyougo
f
rom Ski
nnytoAest
het
ic.

Suppl
ementsareint
endedtoprovidenut
ri
ent
sthatyoumaynotot
her
wisebeget
ti
ngin
suf
fi
ci
entquant
it
iesf
rom yourdiet
.Remember,asanect
omorph,y
ouhaveanext
remely
fas
tmetabol
is
m.Bec aus
eofy ourbodyty
pe,youneedanexces
sofnut
ri
entsi
nordert
o
gainwei
ght.

Whi
lethemajori
tyofy
ournutri
entss
houldbecomi
ngfr
om whol
efoodsources,t
ak i
ng
s
upplement
swil
lhelpinc
reas
ey ourtot
aldai
l
ymacroi
ntak
e,aswel
lasotherfunct
ions,t
o
i
ncr
easetherat
eofmus c
legrowth.

Supplementsarenoti
ntendedtoreplacewholefoods
,butrat
heraidagooddieti
norder
toprovi
deoptimalres
ults
.Belowisal i
stofthet
opmus c
le-
buil
dingsuppl
ement
syou
shoul
dbet akingi
fyou'
res er
iousaboutgoingfr
om Ski
nnytoAes t
het
ic
.

WHEYPROTEI
N

Wheyprot
einist
hemostbasi
c,yet
,mosti
mpor
tants
uppl
ementy
ouc antakewhenit
comest
obuildi
ngmusc
le.Let
'
shavealookats
omeofthemainbenefi
tsofi
ncl
udi
ng
wheypr
otei
npowderi
ny ourdi
et.

Prot
einist
hepr i
mar ymacronut
ri
entthatpromotesmus c
legrowth.Yourbodyus esi
tto
buil
dandr epair“damaged”mus cl
efibers
.Ifyou’
relooki
ngtogener atemor emusc
le
mass,prot
einisthebigges
trequir
ement .I
fyoufailt
ogetenoughpr oteini
ny ourdi
et
fr
om foodors upplement
ati
on,youwon’ tachi
eveoptimalres
ult
sfrom trai
ning.

THETYPESOFWHEY

Ther
ear
e4v
ari
ati
onswheni
tcomesofwheypr
otei
n.

Wheypr
otei
nis
olat
e–I
t’
sfas
tabs
orbi
ng,hasmi
nimalf
at,andaf
for
dabl
e.Andi
t’
s
whatIr
ecommend.

Wheypr
otei
nconc
ent
rat
e

Hy
drol
yzedwheypr
otei
n

Undenat
uredwheyc
onc
ent
rat
e
30
P
aulo,G.,etal
.(2015).Si
nglevs.mult
i-
joi
ntr
esi
st
antexerc
ises
:Eff
ectonmus c
lestr
engthandhypert
rophy
.As
ian
JournalofSport
sMedicine,6(
2):e24057.Acc
ess
edfrom ht
tps:
//www.ncbi
.nl
m.ni
h.gov/pmc/ar
ti
cl
es/
PMC4592763/.

6
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I
fyou’reconsi
der
ingtaki
ngwheyprotei
n( whi
chyoushould),thenIr
ecommendtaking
t
hisprett
ymuchanyt i
meofdayt ohel
py oumeetyourproteingoals
.Havingashake
postworkouti
sn'
tvi
tal
,youranabol
icwi
ndowi sn'
t30minutes,it’
sact
ual
ly24hours
.

Wheyprot
einhasmanyotherbenefi
ts
,suchasimmunes uppor
t,weightmanagement
andmore.Youmayalsofi
ndWPI( wheyprot
eini
sol
ate)andWPC( Wheyprot
ein
conc
ent
rat
e)blends
.Thes
earec heaperandwil
lst
il
ldothejobjustf
ine.

BRANCHED CHAI
N AMI
NO ACI
DS(
BCAA)

Br
anchedChai nAminoAci
ds(BCAAs)ar
ec ons
ideredasupers
uppl
ement.BCAA’
sare
t
hebuil
dingblocksofmuscl
egrowt
h.They’
reas upercombi
nat
ionoft
hreety
pesof
aminoacidsnamely:L
euc
ine,I
sol
euci
ne,andValine.

Theseaminoac
idsareconsi
deredess
enti
alaminoacids
.They'
redeemed"ess
ent
ial
"
becaus
ethebodycan'
tproducethem,sotheymustbeconsumedthroughf
ood.

Whileyouc ancert
ainlys
tic
ktowholef
oodsli
kechi
cken,beef,andeggsf
oryourBCAA
needs,supplement
ationhasit
sadvant
ages
.PureBCAAsby passthel
iv
erandgutandgo
di
rectl
yintoyourbloodst
ream.

I
ntermsofprot
einsy
nthesis
,leuci
neisbyf arthemostval
uabl
eofthethreeBCAAsf or
s
ti
mul at
ingmus
clegrowth.Leuci
neturnsont heproc
essofmuscl
eproteinsy
nthes
is,and
t
heref
oremuscl
egrowth.BCAAsar ealsok nowntoincr
easeconc
entr
ationsofbot
h
i
nsuli
nandGH,bothar ehor monesthatcausegrowthi
nthebody.

BENEFI
TSOFBCAAI
NCL
UDE

P
romot
emus
clegai
n

Reduc
emus
clebr
eak
down

Speedupmus
cler
ecov
ery

I
ncr
eas
eener
gyl
evel
s

I
mmunes
uppor
t

Asyoucansee,t
hebenefit
sofBCAAsareimpor t
antforhel
pingyougofr
om Ski
nnyto
Aest
het
ic
,alongwit
hpromot i
ngbet
terheal
th.Supplement
ingproper
lywi
thBCAAscomes
downtothr
eemainv ar
iabl
es:dos
e,rati
o,andtiming.

Var
iabl
es

Dose:Around5-
10gr
amsperday
,howev
ermor
ecanbet
akendependi
ngony
ourdai
l
y
ac
ti
vit
ylevel
s.

6
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WhileBCAAs upplementati
onmaybeus ef
ulforgainingmas s
,Ibeli
eveBCAAsar ealso
especi
all
yhelpf
ulformai nt
aini
ngmus c
lemas swhi l
eonac al
ori
e-def
ic
itdiet.They'
re
parti
cul
arl
yusefulforbodybuil
dingc
ompet i
torswhot aket
heirphysi
questot helean
ext
reme.Bott
om lineisthatbysuppl
ementingy ourdietwi
thBCAAsandt raining,you’
ll
ret
ainmor emus c
lemas s.

LCARNI
TINE

L-c
arnit
inei ssynthesiz
edi ntheli
verandkidneysfrom t
heaminoacids
,lys
ineand
methionine.Howev er
,iti
ss t
oredelsewher
einthebody ,pr
imari
lyi
nmus cl
e.Generall
y,
t
akingar angeoft wot othreegramsofL -
carnit
ineadayisgoodforgeneralhealt
hand
t
ohel pyour eachy ourfi
tnessgoals
.L-car
nit
inedoesc omeincaps
ules
,tablet
s,and
l
iquidform.

L-car
nit
ineenhancesi
nsul
i
n'sact
ionsonmusc
lecel
ls.Withi
ncreas
edinsuli
nac t
ion,y
our
nutri
entrec
eptor
sopenup,all
owingformor
enutri
entstobetakenint
hebl oodstr
eam t
o
feedthemus c
les
.Themorenutri
entsi
nthemusc
les,themoretheywil
lgrow.

Sowhys houldyoubetaki
ngL–carnit
ine.Ithasat
remendouseff
ectonbui
ldi
nglean
muscl
ebui l
ding,r
ecov
eryandper
formanc eenhanc
ement.I
tals
opl ay
smajorrol
esint
he
fol
l
owing:

Benef
it
s:

Suppor
tsf
atl
oss-I
fyouar
elook
ingt
ogetl
ean,t
hent
hisi
stheami
noac
idy
ouneed.

I
ncreasesbonemass-Byt
aki
ngl
-car
nit
ine,y
ouc ans i
gnif
ic
antl
yreduc
ether
ateoft
he
bonelossproc
essandi
mprov
ebonemicrost
ruc
turalproper
ti
es.

St
rengt
henst
heimmunesy
stem -L
-car
nit
ines
erv
esasanant
iox
idantt
hatc
anhel
p
pr
eventdamagedonet
oyourheal
thycel
ls

I
mprovesbrai
nfunc
ti
on-L-c
arni
ti
nehel
pspr
otec
tthebr
ainf
rom bot
hager
elat
edand
s
tres
srel
ateddamagetot
hebrai
n.

Youcanal sogetasuf
fi
cientamountofL-c
arnit
inethr
oughwholefoodsourcessuchas:
Redmeat s,nut
s,s
eeds,dairy
,corn,oat
meal,ri
cebran,ry
e,andwholewheat .Butasa
generalrul
e,meatist
hebes tsourc
e,andredderthemeatthehi
gherconcentrat
ionof
L-c
arnit
ine.

I
fy ou’r
egoingtotakeL
-carnit
ine,thenIwouldr ec
ommends t
ack
ingi
twit
hahigh-car
b
supplementormeal.Don'
tfearL-carni
ti
ne.Learnabouti
tandhowtouseit
,anditc
an
beagr eats
uppl
ementtohelpyougof rom SkinnytoAes
thet
ic
.

6
6 www.
Rya
nsp
it
er
i.
com
CREATI
NE

Creatineisoneoft hesaf
estandmostresearcheds
upplementoutt her
e.Ifyou’
relooking
foras upplementthatoft
enmak est
hel
istoftopmus cl
ebuildi
ngs upplements
,youar e
guaranteedt ofi
ndc r
eati
neonit.Cr
eat
inei soneofthosesupplementsthathastakenthe
supplementwor ldbystor
m andhasprovent obeoneoft hemos teff
ecti
vesuppl
ement s
onthemar ket.

Wit
houtcr
eatine,ener
gyproduc
ti
onduringhi
gh-i
ntensi
tyboutsofex
erci
sewouldnotbe
pos
sibl
e.Creati
neisalsof
oundnatur
all
yinyourbody,aswellasincer
tai
nfoods.

However
,cookingf
ooddes
troy
scr
eat
ine.Anot
herr
eas
oni
t’
sanec
ess
arys
uppl
ementf
or
bui
l
dingmus c
le.

REASONST
OTAKECREATI
NE

I
ncr eas
edworkoutint
ensi
ty–Creat
inehel
psi
ncr
eas
ey ourover
allwor
kouti
ntensi
ty
.It
helpsyourbodyproducemoreenergy,al
l
owi
ngyoutotrai
natharder
.Theresul
t,youwi
l
l
achieveahigherl
evelofmuscl
emas s.

F
requenttr
aini
ngsess
ions-Sincecr
eati
nehelpsincreas
etherec
overyrat
eofthemusc
le
c
ells
,yourbodyisabl
etorecoverqui
cker
.Thefas t
eryouarerec
over
ing,themore
f
requent
lyyouareabl
et ot
rai
n.Whi l
eresti
simpor t
anttoens
uri
ngmus cl
egrowth,
f
requentt
raini
ngmeansquickerandmor esi
gnif
icantmuscul
argai
ns.

Increasemusclepump–P robablyoneoft hebes

tfeel
ingsint
heworl
df oragymj unkiei
s
thef amouspump.What ’
sreallyhappeningisalar
geamountofbloodi sr
ushi
ngt othe
mus c l
e.Themorebloodandnut ri
entsy
ourmus cl
ereceiv
es,t
hegr
eaterthegai
ns .Si
nce
creatinecaus
esahigherlevelofwaterret
enti
oninthebody,t
hemusclepumpsy ou'l
l
exper i
encewil
lgoup.

Great
ermusclemas si
nv egetarians–F orally
ouvegetar
iansouttherewhoaretry
ingt
o
gai
nmus cl
emas swhileavoidinganymeatpr oduc
ts,t
hereisas ol
uti
onforyou.St
udi
es
haveshownthatveget
ari
ansar emor eresponsi
vetocr
eatinesupplement
ati
on,compared
t
othenon-veget
arianswhot ak ecreat
ine.

Betterpr
otei
ns ynt
hesis-P r
oteinSynt
hes isistheproc
essbywhi c
hnit
rogenf
rom amino
acidsisarr
angedi ntostr
ucturalprot
einst hrought
heinvolv
ementofRNAandv ari
ous
enzy mes
.P r
otei
nsy nt
hesisismus c
legr owt h.Themoreprotei
nsynt
hesi
sist
aki
ngplace,
themor emus cl
egr owthisgoingtooc c ur
.
31
Raws on,E.
S.,etal.(
2003) .Ef
fect
sofcreat
ines
uppl
ementat
ionandresi
st
anc
etrai
ningonmusc
lest
rengt
hand
wei ght
li
ft
ingperformance.JournalofSt
rengt
handCondit
ioni
ngResearc
h,17(
4):
822-831.Ac
ces
sedfrom
https:/
/www.ncbi.nl
m.ni
h.gov /
pubmed/14636102.

32
Bur
ke,D.G.,etal
.(2003).Eff
ectofc
reati
neandweightt
rai
ningonmuscl
ec r
eat
ineandper
for
manc
einv
eget
ari
ans
..
Medi ci
neandSc i
enceinSportsandExerci
se,35(
11)
:1946-
1955.Acces
sedfrom
https:
//www.ncbi
.nl
m.nih.
gov/pubmed/14600563.

6
7 www.
Rya
nsp
it
er
i.
com
Whatt
ypesofc
reat
inear
ether
e?

Mi
croni
zedc
reat
ine

Cr
eat
inephos
phat
e

Cr
eat
inec
it
rat
e

Cr
eat
ineEt
hylEs
ter(
CEE)

Kr
e-Ak
aly
n

Wit
hs uc
hal ongl
i
stofc
reati
neopt
ionsi
tcanbeadaunt
ingtas
kt omakeadecisi
on
aboutwhichonetogowith.Myrec
ommendati
onwouldbetheold-s
choolc
reat
ine
monohydrate.

Despi
tet
heavail
abil
it
yofnewerc reat
inepr
oducts
,c r
eati
nemonohy dratei
sthemost
commonandus edform oft
hissupplement
.It
’sal
sot hemostres
earched.However,
emergi
ngCreat
ineEthylEst
er(CEE)andKre-Al
kalynshowgreatpromi s
eforhel
ping
peopl
emakes t
rengt
handmus cl
egai ns
.

Thereisnoidealti
met otakec r
eati
ne.Justgetinthehabitofc
ons umingitt
hes amet i
me
eachday .Akeythi
ngy ouhav etorememberwhens uppl
ementi
ngwi t
hc r
eati
nei s
hydrati
on.Creat
inepull
swat erfr
om otherpartsofthebodytofloodthemus cl
es.Iti
s
veryimport
anttostayhydrat
edt opreventproblemsthatcanoccurduetodehy drati
on.

FI
SH OI
LS

Nowhereisasuppl
ementt
hati
sn’
taspopularast
heonesIment
ionedearli
er.Howev
er,
fi
shoi
lsar
eext
remel
yimport
anti
fyoul
ookingtoimpr
oveyourov
erallheal
thandpack
onsomemuscl
e.

Sowhatarefis
hoils
?F i
shoi
lsareaform off
att
yac
idt
hati
sderi
vedf
rom t
het
is
suesof
oi
lyfi
sh.I
tcontai
nstheomega-3fat
tyaci
ds,i
ncl
udi
ngei
cos
apent
aenoi
caci
d(EP
A)and
docos
ahexaenoicaci
d(DHA).

Fi
shoil
sar emoreofas upplementt obet
teryourhealt
hthantheyaretobuildmuscl
e.
However,t
heyar eonthetopofmymus c
lebuil
dingli
stbecauset
heyc anhelpimpr
ove
per
formance.Ifyou’
rehealt
hy ,thenyouhavelesschancesofget
ti
ngs i
ck,andyou’
llbe
l
essli
kel
ytoi nj
ureyours
elf
.Thi nkoffi
shoil
sasamor ehealt
hdir
ectsupplementt
hathas
anindi
rectimpactonyourpr ogr es
s.

Theheal
thbenef
it
soff
is
hoi
l
sinc
lude:

Ai
dsi
nheal
thyc
hol
est
eroll
evel
s

Enhanc
esy
ourmood

6
8 www.
Rya
nsp
it
er
i.
com
 Hel
psi
ncr
eas
ebones
trengt
h

Reduc
esc
ert
ainc
ardi
ovas
cul
arr
iskf
act
ors

Reduc
esi
nfl
ammat
ion

MASSGAI
NERS

Massgai
ners
hak esarepopularforpeopletr
yingtoaddex tr
asi
ze.ButIthinkt
hey’rea
wast
eofmoney.Theingredi
entsarepoorqual i
tyandtypic
all
ycausebloat
ing.Iusuall
y
gi
vemyc l
i
ent
sahomemademas sgainerreci
pe,whichtast
ebett
er,andisalotcheaper
Herear
esomehomemademas sgainers hak
er eci
pestotry
.

MAKI
NG YOUROWN MASSGAI
NERSHAKE

CHOCPEANUTBUTTERMASSGAI
NERRECI
PE

I
NGREDI
ENTS
1.5scoopsof1upnut
ri
ti
on.
com wheypr
otei
n(DI
SCOUNTCODE:RYAN20)

40gpeanutbut
ter

20ghoney

300mlf
ullf
atmi
l
k

1banana

90gqui
ckoat
s

DI
RECTI
ONS

Si
mpl
ycombi
neal
lingr
edi
ent
sinabl
ender
.Bl
endunt
ils
ati
sf
iedwi
thc
ons
ist
enc
y.
Enj
oy.

T
otal
s:1005c
alor
ies-65gP
rot
ein/110gc
arbs/34gf
at

6
9 www.
Rya
nsp
it
er
i.
com
COOKI
ES7CREAM MASSGAI
NERRECI
PE

I
ngredient
s
1.5scoopc ooki
es&c
ream wheypr
otei
n
300gf ul
lfatmil
k
4xOr eocook i
es
60gqui c
koat s

Direc
tions
Simplycombi
nealli
ngr
edi
ent
sinablender
.Bl
endunti
lsat
is
fi
edwi
thc
ons
ist
enc
y.Enj
oy.
Total
s:800cal
ori
es-63gPr
otei
n/80gc ar
bs/33gfat

STRAWBERRYBL
ISSMASSGAI
NERRECI
PE

I
ngr
edi
ent
s

2scoopswhey( Str
awberryfl
avour
)
300gfullfatmi
lk
100gfrozenstr
awberries
150gfullfatGreekyogurt
10ghoney
60gquickoats

Di
rec
ti
ons
Si
mplycombi
neal
lingr
edi
ent
sinabl
ender
.Bl
endunt
ils
ati
sf
iedwi
thc
ons
ist
enc
y.Enj
oy.

T
otal
s:872c
alor
ies-63gP
rot
ein/80gc
arbs/33gf
at

Youhungr
y?Giv
ethes
equic
k,easyhomemademassgai
nshakerec
ipesatryt
ohelpy
ou
gofr
om Ski
nnyt
oAest
het
ic
.You’
llsav
eafewbuck
sonmas sgai
nerproduc
ts,t
oo.

7
0 www.
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nsp
it
er
i.
com
 CONCLUSION

Are you ready to go from Skinny to Aesthetic? Everything you need to know to make it
happen is laid out here. Get your nutrition right, train smart, use supplements, be
consistent, and you'll get results. It's a combination of extensive research and years of
experience I've gained as a fellow ectomorph.

Sure, there's a lot to learn. But if you're serious about going from Skinny to Aesthetic,
take the time to study these strategies and implement them. Keep learning, Keep training.
Keep growing.

If you've made it this far, I just want to thank you for supporting me throughout this
amazing journey. I hope you've learned a few things that can help you achieve your
fitness and physique goa Is.

We're all on our own fitness journey, but we share similar passions for health and fitness.
I'm always encouraged to see people, from beginners to pros, striving to improve. And
I'm glad you're part of my fitness family.

If you have any comments, ideas for another ebook, or want help with your training,
head over to my website at www.RyanSpiteri.com or get in touch we me via my email
ryan@ryanspiteri.com.

I hope this eBook has

taught you everything
you need to know to @ @Ryan_Spiteri
take your training and
physique to the next f Facebook.com/ryanspiterifit
level.

If you would like l on l

a RyanSpiteri

online coaching I
suggest my 12 Week
ii youtube.com/RyanSpiteriFit

Shred plan or 12 Week

Lean Bulk plan availabl
at RyanSpiteri.com