Train Like a Bodybuilder

Book description

If you want to burn fat, build lean muscle, and get strong, you need to train like a bodybuilder!

Natural bodybuilder and two-time Ms. Figure Olympia Erin Stern knows what it takes to build a body the right way. Now you can use the same natural bodybuilding techniques Erin uses to build lean, strong muscle and create a strong, ripped physique. In Train Like a Bodybuilder, Erin takes you through her techniques and teaches you everything you need to know, including how to plan workouts, how to bulk up, how to cut fat, how to use nutrition to maximize the benefits of your hard work, and how to take advantage of the essential mind-muscle connection to get the results you're seeking.

Here's what you'll find inside:

Over 60 exercises with beautiful step-by-step color photography, each broken out by major muscle groups, with cardio exercises to ensure you're achieving maximum fat burn
10 expertly crafted workouts that span from 4 to 6 days and cover all the major muscle groups to ensure you'll never get bored doing the same routine
Expert guidance on nutrition, training techniques, supplements, equipment, and more

Whether you're just getting started or are looking to take your training to the next level, Train Like a Bodybuilder has everything you need to get the strong, ripped physique you've always wanted to have!

Table of contents

  1. Cover
  2. Contents
  3. How to use this eBook
  4. Introduction
    1. Why Train Like a Bodybuilder?
    2. Basic Types of Movement
    3. Strength Training Basics
    4. How Muscle is Made
    5. Developing the Mind-Muscle Connection
    6. Understanding Macros
    7. Choosing a Nutrition Plan
    8. Calculating Your Daily Macros
    9. Eating for Muscle Gain
    10. Nutrition Supplements
    11. Around the Gym (equipment)
    12. Know Your Muscles
    13. Tips for Smarter Training
  5. Workouts
    1. Creating a Training Program
    2. 4 Day Specialized Workout
    3. 4 Day Push-Pull Workout
    4. 4 Day Upper-Lower Workout
    5. 5 Day Push-Pull Workout
    6. 5 Day Specialized Workout
    7. 5 Day Push-Pull + Legs Workout
    8. 6 Day Specialized Workout
    9. 6 Day Push-Pull + Legs Workout
    10. 6 Day Frequency + Specialization Workout
  6. Legs
    1. Squat
    2. Landmine Squat
    3. Zercher Squat
    4. Bulgarian Split Squat
    5. Barbell Hack Squat
    6. Quad Step-Up
    7. Straight-Leg Deadlift
    8. Cable Pull-Through
    9. Glute Bridge
    10. Nordic Curl
    11. Seated Leg Curl
    12. Standing Calf Raise
    13. Seated Calf Raise
    14. Lunge
    15. Leg Extension
  7. Back
    1. Pull-Up
    2. Close-Grip Lat Pulldown
    3. Single-Arm Pulldown
    4. Bent-Over Barbell Row
    5. T-Bar Row
    6. Supine Dumbbell Row
    7. Cable Row
    8. Rack Pull
    9. Dumbbell Pullover
    10. Inverted Row
  8. Chest
    1. Bench Press
    2. Dumbbell Incline Bench Press
    3. Cross-Body Chest Press
    4. Decline Push-Up
    5. Incline Cable Flye
    6. Dips
  9. Arms
    1. Close-Grip Bench Press
    2. Bench Dips
    3. Standing Biceps Curl
    4. EZ Bar Drag Curl
    5. Spider Curl
    6. Skullcrushers
    7. Triceps Pushdown
  10. Shoulders
    1. Military Press
    2. Wide-Grip Upright Row
    3. Incline Bench Cable High Row
    4. High Row
    5. Lateral Raise
    6. Reverse Flye
    7. Front Raise
  11. Core
    1. Medicine Ball Slams
    2. Vacuum
    3. Cable Chop
    4. Knee-ups
    5. Plank
    6. Flutter Kicks
    7. V-Up
    8. Russian Twist
    9. Reverse Crunch
  12. Cardio
    1. Burpee
    2. High Knees
    3. Speed Skater
    4. Jumping Jack
    5. Switch Lunge
    6. Pop Squat
    7. Dynamic Step-Ups
    8. Plyo Push-Up
    9. Line Jumps
    10. Bench Popovers
    11. Buttkicks
  13. About the Author
  14. Acknowledgments
  15. Copyright

Product information

  • Title: Train Like a Bodybuilder
  • Author(s): Erin Stern
  • Release date: July 2019
  • Publisher(s): Alpha
  • ISBN: 9781465489470