[Phil_Davies]_The_Essential_Guide_to_Building_Muscle.pdf

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1、TheEssentialGuidetoBuildingMuscle1TheEssentialGuidetoBuildingMuscleDISCLAIMERThematerialcontainedwithinthisbookisprovidedforeducationalandinformationalpurposesonlyandisnotintendedasmedicaladvice.Itshouldnotbeusedtodiagnoseortreatanyillness,metabolicdisorder,disease

2、orhealthproblem.Aswithallprogrammes,techniquesandmaterialsrelatedtohealth,exerciseanddiet,youmustfirstconsultyourdoctororhealthcareproviderbeforeimplementingchangesintoyourlifestyle.Ifyouchosenottoobtainadoctor’sapprovalpriortobeginningthisoranydietandexerciseplan,

3、youdosoatyourownrisk.Theinformationofferedwithinthisbookisintendedforadults,aged18andover,whoareingoodhealth.Evenifyouhavenoknownhealthproblems,itisadvisabletoconsultyourdoctorbeforebeginninganexerciseandnutritionprogramme.SportingExcellenceLtdmakesnorepresentation

4、orwarrantiesofanykindwithregardtothecompleteness,accuracyorsafetyofthecontentsofthisbook.SportingExcellenceLtdacceptnoliabilityofanykindforlossesordamagescausedorallegedtobecauseddirectly,orindirectly,fromusingtheinformationcontainedherein.PublishedbySportingExcell

5、enceLtd13ScarisbrickNewRoadSouthportMerseysidePR86PUEngland.Copyright©PhilDaviesandSportingExcellenceLtd.Allrightsreserved.Neitherthisbook,noranypartswithinitmaybesoldorreproducedinanyformwithoutpriorpermission.LayoutandtypesettingbyNeilG.TarvinCoverdesignbyOviDaga

6、rInteriorimagescourtesyofistockphoto.comEditingbyPhilDaviesBSc.,CSCS,CPT2TheEssentialGuidetoBuildingMuscleTABLEOFCONTENTSINTRODUCTION4ParalysisByAnalysis4What’sWithAllTheNumbersIn[Brackets]?53StepsToSuccess6STEP1–WHAT’SYOURGOAL?7BeSMART7Reasons9STEP2–CREATEYOURMUSC

7、LEBUILDINGEATINGPLAN10TheFirstRuleofWeightLoss10YourMetabolicRate10HowToGainWeight11TheBalanceofGoodHealth13GainingMuscle&LosingFat14HowManyCalories15MeasuringProgress&MakingAdjustments166SimpleRulesforAnEffectiveNutritionPlan16SampleMealPlans30Supplements31STEP3–C

8、REATEYOURMUSCLEBUILDINGEXERCISEPLAN36ResistanceTraining36ResistanceTrainingGuidelines37SummaryofGuidelines42SamplePlans43RecoveryWeeks46Cardiovas