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Serious Strength Training


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Table of Contents

Part 1 Science of strength training: adapting to the training stimulus; training methods for the ultimate physique; designing the perfect programme; accelerating progress through muscle recovery; maximizing nutrition for muscle growth; nutritional supplements. Part 2 Maximum stimulation exercises: choosing the best exercise; lower-body exercises; upper-body exercises. Part 3 The six phases of training: anatomical adaptation (AA); hypertrophy (H); mixed training (M); maximum strength (MxS); muscle definition (MD); transition (T).

About the Author

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 and Periodization of Training for Sports, have been translated into 17 languages and used in more than 130 countries for training athletes and educating and certifying coaches. Bompa has been invited to speak about training in more than 30 countries and has been awarded 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 professor emeritus at York University, where he has taught training theories for 25 years. He and his wife, Tamara, live in Sharon, Ontario.Mauro Di Pasquale, MD, a physician specializing in nutrition and sports medicine, spent 10 years at the University of Toronto teaching and researching nutritional supplements and drug use in sports. He wrote both Bodybuilding Supplement Review and Amino Acids and Proteins for the Athlete and has written hundreds of articles for Muscle and Fitness, Flex, Men's Fitness, Shape, Muscle Media, and Ironman, among many others. Pasquale was a powerlifter for over 20 years, winning the powerlifting world championships in 1976 and the World Games in 1981.Di Pasquale received his medical degree from the University of Toronto and is a certified medical review officer. Currently the president of the International United Powerlifting Federation and the Pan American Powerlifting Federation, he lives in Ontario, Canada.As a former bodybuilder, former professional wrestler for the National Wrestling Alliance (NWA), and a kinesiologist, Lorenzo J. Cornacchia has conducted extensive electromyography (EMG) research to identify which exercises cause the greatest muscle stimulation and which could potentially cause harm. The Periodized Program that developed out of his research helped professional bodybuilder, Laura Binetti, win the World's Championship in Detroit, Michigan and go on to receive her highest ranking title ever in Ms.Olympia. Cornacchia is presently a contributing editor and author for Ironman magazine. Cornacchia received his B.A in Physical Education and Health from York University. A member of the Association of Kinesiologists of Canada, he presently resides in Oak Ridges, Ontario.


""With science as the backbone and loaded with in-depth practical advice, "Serious Strength Training" provides a carefully constructed step-by-step approach. This is a good addition to the library of bodybuilders of all levels."
Muscle & Fitness, August 1998

"In their book, "Serious Strength Training," the authors outline a workout routine that takes into consideration family obligations and hectic holiday seasons. It's about time! You will find programs for entry-level, recreational, and advanced strength trainers and bodybuilders. This book is excellent."
MA Training, March 1999 "Serious Strength Training "gives us the ultimate advice because authors Di Pasquale and Bompa are the world's most recognized authorities on nutrition and training.""
Robert Kennedy
Publisher, MuscleMag International, Oxygen, and American Health & Fitness Serious Strength Training "brings science into the gym. Hone your workouts with the most effective, efficient exercises and get the gains you deserve for your sweat and effort."
Steve Holman
Editor in chief, Ironman magazine
"From the Journal of Sports and Sports Sciences"
A book which should be in possession of all coaches and trainers as well as the libraries around the world.

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