دانلود کتاب Kettlebell Muscle

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Table of Contents (missing)
Foreword by Dan John (missing)
Introduction (missing)

Why Now? (From Musclehead to Mature[-ish] Adult)
You\'re Not a Musclehead
I Like Kettlebells
I Like Muscle
Science Supports Growing Muscle to Gain Strength
Limited Time to Train
The Quest for Muscle: A Manly Pursuit or the Height of Narcissism?
Maximum Muscle or Super Strength: Why Not Both?
How Do You Gain Muscle Using Kettlebells?
Increase Speed of Loading
Not So Quick, HIT-Jedi
Increase Density of Loading
Compounding the Matter
Compound Lifts
What Are Complexes and Chains?
Complexes
What Does a Complex Look Like?
Chains
So What\'s the Major Difference between a Complex and a Chain?
What Does A Chain Look Like?
The Top 13 Benefits of Using Complexes and Chains
Are Time Efficient
Improve Systemic Strength/Endurance
Build True Functional Core Strength
Improve Local Muscular Isometric and Dynamic Strength Endurance, Especially Grip and Hips
Improve Cardiovascular Conditioning and Performance
Improve General Physical Preparedness (GPP) and Work Capacity
Improve Systemic Power/Endurance
Improve Mental Toughness
Improve Physiological Ability to Work under Fatigue (Lactic Acid Tolerance Training)
Produce Fat Loss
Improve Coordination of Lifting Technique
Decrease Training Monotony
Increase Lean Body Mass

The Exercises (the Meat and Potatoes)
Why Double Kettlebells? Why Not Just a Barbell?
Double Swing (DSW)
Your Fly Is Down…
Double Clean (DCL)
The Double High Pull (DHP)
Double Snatch (DSN)
The Double Military Press (DMP)
The See-Saw Press (SSP)
Double Push Press (DPP)
The Push Press: Heels On or Off the Floor?
Double Front Squat (FSQ)
The Big Toe Knows
A Word About Nutrition (Speaking of Meat and Potatoes…)
High Quality Food + Kettlebells = Lots of Muscle
What Can You Expect From This Program?
The Program Details
Weeks 1-6: Complexes
Weeks 7-12: Both Complexes & Chains

FAQs