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Tables of Contents for Anabolic Muscle Mass
Chapter/Section Title
Page #
Page Count
Acknowledgements
1
2
Dedication
3
2
About The Authors
5
2
Genetic-Superior Bodybuilding
7
6
A Question on Anabolic High-Volume Training
The Reply
Muscle Density Secrets
13
9
Six-Week Rapid Muscle-Mass Technique
Big 6 and ``10-Set Magic''
Davis Set
Eastern Bloc Training System
The ``Wave'' Program
Sculpture Hammering
22
9
Super Flushing Technique
Double Antagonistic Supersets
Staggered Volume Training (``Jump Sets'')
Overview of Anabolic High-Volume Training
31
2
Push and Pull of Power
33
23
Modified Push/Pull System
Effective Intensity Manipulation
Microcycles
Dynamic Training Frequency Chart
10 Sets of 10 Reps
Conjunctive Counter-Split
60-Second Variable-Speed (timed) Reps Set
Sustained Contraction Secret
One + One-Half Rep System
10-Second Measured Movement
Iso-Metric Stop/Pause Rep
Massive Muscle Pumping
56
13
24-Hour Float Method
Condensed High-Volume Rotation
Training Program
Training Effects of Anabolic High-Volume Training
69
2
Variables Affecting Recovery Time
Techniques for Instant Growth
71
25
Ultra Sets
Monster-Maker Workout
One Muscle Group Per Day
One-Dimensional ``Pyramids''
One-Dimensional ``Pyramids''/Superset
5 x 5 Modified System
Down-the-Rack Dumbell or Barbell Principle
Descending Level of Rest-Pauses
Division of Sets Technique
Adrenal Suppression Testing
Total Body Workout Concept
96
46
3-Day Rotational Total Body Workout
(Primary First Phase)
(``Econo''-Time Secondary Phase)
(Tracking Patterns)
(Pro Tips)
Automic Triceps Blaster ``Pushup''
Power Reps
Maxi-Pump Reps
Percentage-of-Max-Rep Chart
Inverted ``Pyramid''
``Series Training''
Kelso Shrug
11 Training-Past-The-Burn Techniques
142
34
``Power'' Program
Cyclic Strength-Gain Workout
(Austin Gym Way 15-Week Strength Cycle)
Internal Intensity Training
(Ring Flyes)
Tight Rope Training
(Support Training)
(Harvey Maxime Bar)
(Surge Training)
Power 4-Rep/Tri-Pump System
3 Sets of Ten Reps -- Plus
(Compound Curl Bar)
Golden Pyramid Strength System
Building Bionic Leg Power
Bench Press Explosion in 6 Weeks
Jaska Parviainen Finnish Deadlift Program
(``Sixes'')
Primordial Muscle-Shock Strategies
176
34
Four-component Sets
(Stage One/Conventional Sets)
(Stage Two/Forced Reps)
(Stage Three/2-Negative Failure Reps)
(Stage Four/Partial Burn Pump Reps)
50-Rep Blitz
(Normal Rep Speed Ratios)
(Super Slow Contraction Control)
(Super Fast Tantric Contraction Speed Reps)
(Asymmetrical Rest-Pause 5/20 Routine)
The 100 Percent-Plus Negative Training Set
(Elastic Muscle Energy)
Omni Resistance Muscle Pumping
(3-Part Staggered Reps Principle)
(Jettison Technique)
(Iron Teardrop Plates)
Super Muscle Specialization
210
10
Super Circuit Leg Shaper
Ultimate Leg-Training Secrets
(Compound Pump-Set)
Super Rest-Pause
Instinctive Knowledge
220
6
Science of Parallel Bar Dips
A Secret of Pressing Power
6 x 6 x 6 System
(Flash Point Training Concept)
Highly Recommended Reading...
226
4
Magazines and Newsletters, Audio Cassettes and VHS Videos
Designed Foods of the '90s
Index
230
2
Photo Index
232