Overview
Maximize your strength and muscle definition by applying the latest breakthroughs in scientific research to your training. The new edition of Serious Strength Training presents
-scientifically based guidelines for periodization workouts,
-new information on incorporating popular bodybuilding systems into the periodization plan,
-80 exercises that cause the greatest stimulation in the muscles,
-a nutrition periodization program that explains how to meet the body's changing dietary needs during each phase of training.
Serious Strength Training begins by outlining the basic scientific principles of training for strength and muscle mass—what happens to the body during training and why. Then it sets detailed guidelines for program design, explaining how to calculate training volume, intensity, rest intervals, number of exercises, and loading patterns. Lead author Tudor Bompa demonstrates how to use periodized workouts to peak at optimal times by manipulating six different training phases: anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, and transition.
This edition also presents a revolutionary metabolically based approach—created by Maura Di Pasquale, an internationally renowned physician—that allows readers to structure their diets to meet their individual metabolic profiles.
Serious Strength Training includes programs for strength trainers and bodybuilders as well as for those with special needs and interests. Scientifically sound and research-based, it's also ideal for strength and conditioning experts and exercise scientists who want to know the best methods for developing greater muscle power and mass.
Synopsis
Whether you want to increase strength, gain power, or sculpt the ultimate physique, Serious Strength Training will help you maximize your goals.
Tudor Bompa, the man who revolutionized western training with his principle of periodization, presents
- 136 photos showing 68 of the most effective exercises,
- six detailed training phases,
- nutritional guidelines for each phase, and
- customized training programs for optimal muscle building.
About the Authors
Tudor O. Bompa, PhD, revolutionized western training methods when he introduced his groundbreaking theory of periodization in Romania in 1963. After adopting his training system, the Eastern Bloc countries dominated international sports through the 1970s and 1980s. In 1988, Dr. Bompa applied his principle of periodization to the sport of bodybuilding. He has personally trained 11 Olympic Games medalists (including four gold medalists) and has served as a consultant to coaches and athletes worldwide.
Dr. Bompa's books on training methods, including Theory and Methodology of Training: The Key to Athletic Performance, have been translated into eight languages. His training programs have been used in coaching certification programs around the world, and he's received certificates of honor and appreciation from such prestigious organizations as the Argentinean Ministry of Culture, the Australian Sports Council, the Spanish Olympic Committee, and the International Olympic Committee.
A member of the Canadian Olympic Association and the Romanian National Council of Sports, Dr. Bompa is full professor at York University in Toronto, Ontario, where he has taught training theories for 25 years. He and his wife, Tamara, live in Sharon, Ontario, where he enjoys walking his dog, gardening, and watching old movies. He is a citizen of both Canada and Romania.
As a personal trainer, kinesiologist, and former bodybuilder, Lorenzo J. Cornacchia has conducted extensive electromyography (EMG) research to identify which exercises cause the greatest muscle stimulation and which could potentially cause harm. He publishes a regular column in Ironman magazine based on his research.
Cornacchia received his bachelor of arts in physical education and health from York University in Toronto, Ontario. A member of the Association of Kinesiologists of Canada and a resident of Toronto, he enjoys attending wrestling events and playing volleyball and tennis.