Paynights Matthew. Bodybuilding for Beginner. The Practical Guide to Muscle Gain, Fat Burning and Sculpting a Chiseled Physique

Matthew Paynights Training Temple, 2023. — 129 p.Bodybuilding for Beginner -The Practical Guide to Muscle Gain, Fat Burning and Sculpting a Chiseled Physique By Matthew Paynights is a superb reference guide and handbook for people who have just started their bodybuilding career. Do you want to know the fastest way to gain muscle mass in the gym? Do you want a lean and muscular physique but don't know how to achieve it? Are you unsatisfied with the results you've achieved so far despite your efforts? Or are you about to start but already craving significant results? Thanks to this ready-to-use practical manual, you will have a smooth path for muscle growth beyond your expectations. Bodybuilding is a meritocratic discipline: it does not reward those with so-called “predisposition” but those who train in the right way. Even the least athletic and muscular person can achieve extraordinary results with a correct training program. Which program to follow? For how long? Which exercises to include and what is the correct execution? How to progress in loads? And what is the diet that allows me to grow muscle? The answer to these and a thousand other questions can be found in the training program contained in this manual, lasting 18 - 24 months, capable of taking even the most complete beginner to gain at least 10kg of mass.In this book, you will find: How to acquire the right mindset that will allow you to achieve extraordinary results in bodybuilding.
- How to acquire the right mindset that will allow you to achieve extraordinary results in bodybuilding.
- How to Set Up Training: the optimal weekly routine, how to establish the target weight, acquire the correct posture, and perform a warm-up to prevent injuries.
- Muscle building exercises: the illustrated list with a detailed explanation to perform each exercise you will face in the gym.
- 3 different training programs: for different levels of difficulty: full-body schedule for beginners, single-frequency schedule for intermediates, and multi-frequency schedule for advanced users.
- 10 techniques: divided by level of difficulty that will allow you to overcome your limits time and again and build superb muscle mass.
- Nutrition in bodybuilding: the correct intake of calories and macronutrients that allows you to maximize muscle building in the mass phase and burn fat while maintaining lean mass in the definition phase.
- Your schedule for the next 18 months. All the information contained in this book materialized in an 18-month program capable of taking you from 0 to 10+kg of muscle mass... and much more!Additionally, included in the book, you will get 4 different workout plans to help you start building mass right away, ready to detach and take with you to the gym.
Everything you need to transform your body is condensed in this ready-to-use manual. Don't rely on haphazard information online, mediocre videos, or unrelated articles. To achieve extraordinary results, you need a complete training program! Don't let any more time pass, your transformation starts now! Secure a copy of this manual immediately and start gaining muscle mass at dizzying rates. In a few months, you'll thank yourself!"ContentsIntroduction to BodybuildingA Matter of Mindset: The Case of Arnold Schwarzenegger
Goal Definition and Focus on the Result
Utilizing Creative Imagination
Detachment from Distractions for Goal Achievement
Stepping Out of the Comfort Zone and Managing FailurePlanning Your Training
How many workouts to perform during a week?
So, How Do You Maintain the Routine?
How to Avoid Injuries: Posture, Warm-Up, and Target Load
Determining the Target WeightMuscle-Building Exercises
The three fundamental exercises
Bench Press
Squat
Deadlift
Chest Exercises
Incline Bench Press
Chest Press
Cable Crossovers
Bicep Exercises
Dumbbell Curl
Barbell Curl
Leg Exercises
45° Leg Press
Leg Curl
Leg Extension
Lunges with Dumbbells
Calf Raises on Smith Machine
Shoulder Exercises
Dumbbell Shoulder Press
Lateral Raises
Military Press
Barbell Row
Lat Pulldown Machine
Low Pulley Row with Close Grip
Vertical Row
Rear Deltoid Flyes
Shrugs
T-bar Row
French Press
Push-Down
Dips on Parallel BarsBeginner to Intermediate Workout Plans
Full- Body Workout Plan
The Mono-Frequency Approach
Mono-frequency workout plan
3 days x week
Four-Day-Per-Week Mono Frequency TrainingProgressing in Weight Load and Muscle Gain: Practical Techniques for Beginners and Intermediates
Volume
Intensity
Density
Technique for Increasing Loads: The Pyramid Method
Periodization in Bodybuilding
Managing Your ProgramAdvancing in Bodybuilding: Multi-frequency and advanced techniques for muscle gain
Advanced Techniques for Increasing Loads in Fundamental Exercises
Reverse Pyramid
A step in Powerlifting
Advanced Techniques for Hypertrophy
Supersets for Antagonistic Muscles
Summarizing Your Training Program
Portable Training Cards