دانلود کتاب Power Mass Blueprint upgrade

فهرست مطالب :

Introduction..........................................................................................................5
Chapter 1.................................................................................................................7
The Mindset of a Champion........................................................................... 7
Unwavering Dedication.......................................................................................9
Fight Distraction.................................................................................................10
Finish What You Started.................................................................................... 11
Build Positive Mental Habits............................................................................ 12
Push Yourself beyond Normal Limits............................................................. 14
Chapter 2 ...........................................................................16

Workout Routines for Increasing Muscle Mass .......................................................................................................16
Choice of Exercises............................................................................................. 17
Number of Sets....................................................................................................18
Resistance............................................................................................................20
Rest between Sets...............................................................................................22
Chapter 3..............................................................................................................26
Power Building Lifestyle...............................................................................26
Mix Your Workouts............................................................................................26
Adequate Sleep................................................................................................... 28
Schedule Regular Recovery Time....................................................................30
Hydration............................................................................................................. 31
Chapter 4
...................................................................................................................................3
5
Diet for Increasing Muscle Mass
...................................................................................................................................3
5
Eat at Home.........................................................................................................35
Plenty of Protein.................................................................................................36
Page | 3
Snack Often..........................................................................................................37
Best Foods to Bulk Up....................................................................................... 39
Chapter 5
.................................................................................................................................. 4
6
Supplementation for Muscle Mass
.................................................................................................................................. 4
6
Importance of Supplements for Body Building.............................................46
Creatine................................................................................................................48
Beta Alanine........................................................................................................ 50
BCCAs...................................................................................................................52
HMB......................................................................................................................53
Chapter 6
.................................................................................................................................. 5
6
Cardio for Muscle Building
.................................................................................................................................. 5
6
Importance of Cardio in Muscle Building...................................................... 57
Dos of Cardio.......................................................................................................58
Don’ts of Cardio.................................................................................................. 61
Chapter 7
.................................................................................................................................. 6
5
Tracking Progress
.................................................................................................................................. 6
5
Keep a Journal....................................................................................................66
Weighing Scale................................................................................................... 68
Body Fat Composition.......................................................................................69
Measurements.................................................................................................... 70
Take Pictures........................................................................................................71
Chapter 8
...................................................................................................................................7
4
Best Fitness Apps to Measure Progress .............................................................................74
Nike Training Club............................................................................................. 74
Garmin Fit............................................................................................................76
JEFIT Workout Tracker.....................................................................................77
Fitness Pal........................................................................................................... 78
IMuscle.................................................................................................................79
Workout Trainer................................................................................................ 80
Conclusion..................................................................................................... 82