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| Introduction | |
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| How this book will help you | |
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| Establishing a secure foundation | |
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| Setting the scene for building muscle and might | |
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| General philosophy for outstanding development | |
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| All-time #1 practical priorities | |
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| Expectations�how much muscle and might you can expect | |
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| How to plan your growth | |
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| Where to train, and the equipment you need | |
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| How to train | |
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| How to set up your training cycles for big returns | |
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| How to achieve your fastest gains | |
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| Hard work�me biggest test of training character | |
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| Exercise selection and technique | |
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| How to perform your reps | |
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| How to design your own training programs | |
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| How to personalize your training programs | |
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| How to avoid the plague of overtraining | |
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| How to milk your training cycles dry of gains | |
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| Twenty-three extras for maximizing training productivity | |
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| Summary of how to ensure a successful training cycle | |
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| What if you're an extreme hard gainer? | |
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| Special issues | |
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| A real-life training cycle for you to learn from | |
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| How a training nightmare was silenced | |
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| How to never let your age hold back your training | |
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| Your how-to of practical bodybuilding nutrition | |
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| Additional important training information | |
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| Beyond the exterior | |
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| How to get a grip on your life, and put all that you've learned from this book into action, now! | |
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| About the author | |
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| Index | |
