Recommended Bodybuilding & Training Book Bibliography

Get Buffed by Ian King (Get this one first. This info applies to everyone)
The Poliquin principles by Charles Poliquin (Get this one next. Great source of advanced
bodybuilding routines and techniques)
Modern Trends in Strength Training by Charles Poliquin (A technical look at sets & reps)
Championship Bodybuilding by Chris Aceto (Excellent! Get it! Study it!)
Understanding bodybuilding Nutrition & Training by Chris Aceto (also excellent)
Keys to the Inner Universe by Bill Pearl (Four Time Mr. Universe Bill Pearl has created
the most comprehensive illustrated guide to weight training exercises in the world.
Literally thousands of exercise variations)
Brawn by Stuart McRobert (best explanations of progressive training you’ll ever find)
Beyond Brawn by Stuart McRobert (also outstanding; information dense, no glossy pics)
Strength Training Anatomy by Frederick Delavier (An absolute must for every beginner;
great reference guide; keep it within reach)
Science and Practice of Strength Training by Vladimir Zatsiorsky (Very technical; heavy
stuff)
Power a scientific approach by Fred Hatfield (read everything by Hatfield)
Bodybuilding a Scientific Approach by Fred Hatfield (ditto)
Hardcore bodybuilding a Scientific Approach by Fred Hatfield (ditto)
Supertraining by Mel Siff (a long and challenging read; worth the effort)
Facts & Fallacies of Fitness by Mel Siff (some things that might surprise you)
Unleashing the Wild Physique by Vince Gironda (Bodybuilding secrets you won’t find
elsewhere)
High Performance Bodybuilding by John Parillo (For the serious bodybuilder)
50 Workout Secrets by John Parillo (More info for the serious bodybuilder; an easy read)
Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger (Might be
overtraining for some, but this is still the definitive source from the best of the best)
Education of a Bodybuilder by Arnold Schwarzenegger (more biography than training
instruction, but get it anyway for the motivation)
Body for Life by Bill Phillips (Actually pretty good for beginners; just skip the
supplement plugs)
Designing Resistance Training Programs Fleck & Kraemer (textbook and reference
guide)
Essentials of Strength & conditioning by Thomas Baechle (textbook and reference guide)
Target Bodybuilding by Per A. Tesch (Enlightening, photographically illustrated look at
which muscles are activated in each exercise)
RIPPED 1, 2 & 3 By Clarence Bass (nutrition and training info by Mr. 2% body fat
himself)

Fabulously Fit Forever by Frank Zane (Three time Mr. Olympia’s guide to staying lean
and muscular at any age.)
Keys to Progress by John Mcallum (a complete collection of John McCallum’s strength
training articles. Written as dialogue; easy to read)
Priming the Anabolic Environment by Will Brink (Short, 128-page guide to nutrition and
training; excellent info from a well known industry expert)
Brother Iron, Sister Steel by Dave Draper (Dave has an entertaining and readable style)
Loaded Guns by Larry Scott (Some very interesting, effective and little-known
bodybuilding tricks from the first Mr. Olympia)
Robert Kennedy (too many books to list – man, he is one prolific dude!)
Kinesiology of Exercise by Dr. Michael Yessis (a bit dry and technical, but very good)
Beyond 2001:New Approaches to Scientific Training (very technical but excellent stuff
you definitely won’t find anywhere else)
Super Squats by Randall Strossen (the infamous 20 rep squat routine)
Fitness and Strength Training for all Sports by Hartmann and Tunnemann (weight
training for sports; best appreciated by athletes, strength coaches and personal trainers)
Science of Sports Training by Thomas Kurz (Strength training for sports; not
bodybuilding)
Awesome Abs by Paul Chek (47 page guide to scientific ab training – learn ab anatomy
and physiology and you’ll be less likely to get scammed)
The Strongest Shall Survive by Bill Starr (A classic oldie but goodie on strength training
for sports and football)
Weight training: A Scientific Approach by Stone & O’Bryant (Technical and scientific.
Excellent reference for the serious student)

Weight Training for Fat Loss

So that’s that, a look at weight training for fat loss.  As I noted in Weight Training for Fat Loss Part 1, there are both pros and cons to the different types of weight training while dieting for fat loss.   Assuming that maintenance of muscle mass is the goal, some form of heavy weight training must be kept in the program.  In fact, if only one kind of weight training were to be performed, that’s what I’d pick (with the possible exception of complete beginners).

However, the volume and frequency can (and generally, should) be brought down when maintenance is the goal.  Recovery always goes down on a diet (unless you’re taking drugs) and that means that training must be reduced to avoid killing the dieter.

So long as intensity (in this case, weight on the bar) is maintained, volume and frequency can be reduced by up to 2/3rds each without significant loss of strength or muscle mass.  Basically, from the standpoint of strength and muscle maintenance, it’s far better to get 2 high quality sets than 6 half-assed ones.

If desired, that will allow other types of training, in this specific case metabolic work, to be added to the training program.  Sequencing will depend on the individual, how well or poorly they recover and the specifics of the diet but hopefully I’ve given enough information for folks to set things up for themselves.

source: http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html/

The Lifts

Deadlifts

Plan feet just outside shoulder width
Mid-foot should be right below the bar.
Squat down till shins touch the bar
Grip just outside shoulder width.
Chest out.
Stand up straight, drive by hip.
Descend with hip, bend knees only in the last 1/3 of the movement.

Deadlift - the ultimate exercise
Deadlift for Beginners
Deadlift 101
The Deadlift
Proper Deadlift Form

• Deadlift
• Straight-leg Deadlift
• Stiff-leg Deadlift
• Romanian Deadlift

Squat

Wide stance
Straight back
Knees shouldn't go past toes
All the weight should be on heels. Imagine driving your heels in the ground while getting up.
Entire body should be tense at all times, specially back and core.
"Spread the floor" - http://www.inthecave.com/blog/?p=4861
Breath in - descend - ascend - breath out
Do them barefoot if your shoes don't work for you.
Use your hips.
Bend knees only in the first 1/3 of the squat, then leave them fixed there.
Bar should be over mid-foot through out entire movement.

241 lbs

:O

Thinking of giving this a shot. Finally!

Badminton Service

http://www.youtube.com/watch?v=ORyqSRzf7VY#t=244

When you serve high, weight shifts from left foot -> right foot -> left foot. The hit is in the second transition.

When you receive a service, extend both arms high ahead. Chest shouldn't be facing opponent. Duck before going for the hit.

Badminton Footwork

When going forward, forehand or backhand: first step with left leg, second step with right leg. When coming back, don't reverse the steps. Instead, shuffle backward.

Same for going to sides, forehand or backhand.

Backward:
When going to right: Take a step with right leg, shuffle all the way, keep the weight on the right leg. Return by simply running back.
When going to left: Take a step with your left leg, then lunge with right leg, shuffle. Keep weight on left leg. Reverse the steps to come back.

Starting Strength Summary

Someone took the time out to summarize the whole thing. Good job. Otherwise the book is all adverts.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary