Table of Contents

Part I Training Essentials

Chapter 1 Core Concepts

Chapter 2 Training Variables

Chapter 3 Training Cycles

Chapter 4 Strength Training Equipment

Part II Training for Muscle Mass

Chapter 5 Tactics for Building Muscle Mass

Chapter 6 Programs for Building Muscle Mass

Chapter 7 Training Cycles for Building Muscle Mass

Part III Training for Maximal Strength

Chapter 8 Tactics for Maximizing Strength

Chapter 9 Programs for Maximizing Strength

Chapter 10 Training Cycles for Gaining Maximal Strength

Part IV Training for Maximal Fat Loss

Chapter 11 Tactics for Maximal Fat Loss

Chapter 12 Cardio Training for Maximizing Fat Loss

Chapter 13 Programs for Maximal Fat Loss

Part V Training Exercises

Chapter 14 Chest

Chapter 15 Shoulders

Chapter 16 Back

Chapter 17 Trapezius

Chapter 18 Triceps

Chapter 19 Biceps

Chapter 20 Forearms

Chapter 21 Quadriceps

Chapter 22 Hamstrings and Glutes

Chapter 23 Calves

Chapter 24 Abdominals and Core

Chapter 25 Whole Body

Chapter 26 Calisthenics

Part VI Nutrition for Maximizing Muscle Mass, Strength, and Fat Loss

Chapter 27 Nutrition for Maximizing Muscle Mass and Strength

Chapter 28 Supplements for Maximizing Fat Loss

About the Author

Jim Stoppani, PhD, received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. After graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and department of cellular and molecular physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue. For his groundbreaking research he was awarded the Gatorade Beginning Investigator in Exercise Science Award in 2002 by the American Physiological Society. From 2002 to 2013 Stoppani was senior science editor for Muscle & Fitness, Muscle & Fitness Hers, and Flex magazines. He is currently the owner of the JYM Supplement Science and jimstoppani.com.

Stoppani has written thousands of articles on exercise, nutrition, and health. He is coauthor of the New York Times bestseller LL Cool J's Platinum 360 Diet and Lifestyle (Rodale, 2010) as well as Stronger Arms & Upper Body (Human Kinetics, 2009) and PrayFit (Regal 2010). He is also coauthor of the chapter "Nutritional Needs of Strength/Power Athletes" in the textbook Essentials of Sports Nutrition and Supplements (Humana Press, 2008). Dr. Stoppani is the creator of the popular training and nutrition programs Shortcut to Size and Shortcut to Shred, Dr. Stoppani has been the personal nutrition and health consultant for numerous celebrity clients, such as LL Cool J, Dr. Dre, Mario Lopez, and Chris Pine.