دانلود کتاب Strength Training & Supplements: The Ultimate Guide to Strength Training & The Ultimate Supplement Guide For Men

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Introduction Chapter 1: Strength Training 101 Chapter 2: What Makes for a Good Strength-Training Program? Optimal Exercises Number of Repetitions Progressive Overload Principle Form Overload Rest and Recuperation Chapter 3: The Core Lifting Exercises Chapter 4: Barbell Squats Practical Benefits of Doing Barbell Squats How to Perform Squats Right Maximizing the Strength and Muscle-Building Benefits Variations of Squats Goblet Squats Front Squat Barbell Split Squat Overhead Squats Chapter 5: Barbell Deadlifts Deadlift Benefits How to Deadlift Right Common Mistakes Variations and Modifications Sumo Deadlifts Benefits Variations Deficit Sumo Deadlift Accommodating Resistance in a Sumo Deadlift Tempo Sumo Deadlifts Alternatives Trap Bar Deadlift Kettlebell Sumo Deadlift Chapter 6: Barbell Overhead Press Overhead Pressing Benefits How to Overhead Press Right Push Press Push Jerk Chapter 7: Bench Press Bench Press Benefits How to Bench Press Right Push-Up Close Grip Bench Press Wide Grip Bench Press Chapter 8: Strength-Training Programs for New Lifters Importance of Knowing Your Strength Training Levels Starting Strength Program 5 x 5 Intro The Power Clean 5 x 5 Program Stronglifts 5 x 5 Chapter 9: Strength-Training Programs for Intermediate Lifters Texas Method Wendler’s 5/3/1 How to Choose Assistance Exercises Intermediate Training Possibilities Chapter 10: The Ultimate Chest Workout The Chest Muscles Things to Do to Build the Perfect Chest Best Chest Exercises 3 Good Upper and Lower Chest Workouts Common Mistakes During Chest Training Tips Supplements to Grow an Ultimate Chest Chapter 11: The Ultimate Back Workout Anatomy of the Back Muscles Simple Science of Effective Back Training The Best Back Exercises The Ultimate Back Workout Tips Chapter 12: Ultimate Shoulder Workout Understanding Shoulder Anatomy How to Make Shoulder Training Effective? The Best Shoulder Exercises The 3 Best Shoulder Workout Routines Mistakes Made During Shoulder Training Tips Conclusion Chapter 13: The Ultimate Leg Workout Understanding the Anatomy of the Legs Simple Science of Effective Leg Training The 3 Biggest Mistakes In Leg Workouts Strategy to Build Great Legs The Best Leg Exercises The Ultimate Leg Workout Tips Tips for a Speedy Recovery Conclusion Introduction Chapter 1: The Top 10 Supplements for Men Chapter 2: Whey Protein Supplement Overview Uses of Whey Protein Form and Dosage Safety and Precautions Counter-Indications Chapter 3: Creatine Supplement Overview Uses of Creatine Form and Dosage Safety and Precautions Chapter 4: Branched Chain Amino Acids (BCAAs) Supplement Overview Uses of BCAAs Form and Dosage Safety and Precautions Best Food Sources of BCAAs Chapter 5: Arginine Supplement Overview Uses of Arginine Form and Dosage Safety and Precautions Chapter 6: Beta-Alanine Supplement Overview Uses of Beta-Alanine Form and Dosage Safety and Precautions Food Sources of Beta-Alanine Chapter 7: Casein Supplement Overview Uses of Casein Form and Dosage Safety and Precautions Chapter 8: Carnitine Supplement Overview Uses of Carnitine Form and Dosage Safety and Precautions Food Sources of Carnitine Chapter 9: Glutamine Supplement Overview Uses of Glutamine Form and Dosage Safety and Precautions Chapter 10: Fish Oil Supplement Overview Uses of Fish Oil Form and Dosage Safety and Precautions Chapter 11: Multivitamin/Mineral Supplements Supplement Overview Uses of Multivitamin/Mineral Supplements How to Choose the Right MVMs Vitamin and Their Use in the Body Chapter 12 - Supplements for Your Brain Power Benefits of Brain Supplements Supplements for Better Brain Power Chapter 13 - Important Vitamins for Men’s Health Different Vitamins Risk Factors for Vitamin Deficiencies in Men Does Your Diet Provide You with All the Necessary Vitamins? Your Intake of Seafood, Eggs, Dairy, and Poultry is Rare History of Digestive Problems that Obstruct Absorption You are Taking some form of Medication Chapter 14 - Supplements Guide for Bodybuilding How can Supplements help Bodybuilders? Joint Support Vitamins Fat Burners Green food Supplements L-Glutamine Pre-Workout Supplements Chapter 15 - Supplements for Building Endurance and Stamina Iron Cordyceps Eleuthero Energy gels Pre-Workout Supplements L-carnitine Eurycoma Rhodiola Chapter 16 - How to Boost Testosterone Fenugreek Ginger Sleep Excess Weight Loss Zinc Reduce your Sugar Intake Exercising Regularly Chapter 17: Supplement Stacks What is a Stack? Benefits of a Stack Some Precautions About Stacking Supplements Stacks for Building Size and Strength Stacks for Building Strength and Endurance Stacks for Strength Recovery Stacks for Shredding Chapter 18: Top 5 Overlooked Supplements Magnesium Basics of Magnesium Role of Magnesium in Your Body Conjugated Linoleic Acid (CLA) Availability of CLA Docosahexaenoic Acid (DHA) Vitamin D Benefits of Vitamin D Probiotics Benefits of Probiotic Supplements Side Effects of Probiotic Supplements Chapter 19 – Top 20 Natural Supplements Cayenne Pepper Ginger Cumin Cardamom Ginseng Fo-Ti Isoleucine Oats Coleus Forskohlii Sesamin Cinnamon Black Pepper Green Tea Guarana Nettle Leaves Turmeric Dandelion Mustard Seeds Garlic Rhodiola Chapter 20 - How to boost HGH Levels Naturally Human Growth Hormone (HGH) How to Increase HGH Production Naturally Chapter 21 – How to Improve Insulin Sensitivity Insulin Sensitivity How to Improve Insulin Sensitivity Conclusion