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More About the Author
Product Description
Product Description
Prepare to look, feel, and perform better than you ever have before!
Why bodybuilding? Put simply, lifting weights--or resistance training--is one of the best ways to achieve total body health and fitness. Research has shown time and again that pumping iron provides a host of benefits: Bigger muscles, of course, but also greater strength, higher bone density, and improved cardiovascular capacity. Adding muscle also naturally ignites your body's internal fat-burners, increasing your metabolism while lowering your blood pressure and cholesterol. Oh yeah, and you'll look terrific.
Here's all you need to start building serious muscle, including crucial information on:
- Complete workouts and techniques to maximize results
- Specific tips on achieving more defined abs, arms, legs, chest, and back,
- How bodybuilding is different and better than other training methods
- Basic anatomy and physiology
- “Gym jargon” via a special decoder
- How long and often you should work out--and how much recovery time your body needs
About the Author
John Little has worked alongside bodybuilding's greatest champions and innovators for more than thirty years. He has created three revolutionary training techniques--max contraction training, static contraction training, and power factor training (and authored many books on the subjects). More than 150,000 bodybuilders in sixty countries use his training techniques and read his regular column in Iron Man magazine.
Inside This Book
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Customer Reviews
Most Helpful Customer Reviews
33 of 36 people found the following review helpful
Format:Paperback
I'm by no means a beginner, but over the years have suffered from that stop start mentality, drifting from routine to routine and bodybuilding book to bodybuilding book. This book however serves to encourage the absolute novice as well as the more experienced (yet currently stagnating) individual, to return to basics, priming the body with a basic routine that encourages maximum growth before progressing onto more intense programs once you have adapted,. There are homages to Mentzer and the routines have a HIT essence about them without being too hardcore in their approach. The book is a gem, It had no prior reviews so was bought 'at risk', In this instance it paid off as I can honestly say that this is the best all round bodybuilding book I have read. Yes, its for beginners, but not in a patronising way. Own this as a manual for the sport you love.
13 of 15 people found the following review helpful
Format:Paperback
I've been bodybuilding naturally on and off now for the best part of ten years. For half that time I have blithely thrown weights around in the gym giving little thought to what yielded the best results. Knowledge is everything and over the past few years I have made a considerable effort to increase my awareness and understanding of different exercises, techniques and nutrition through magazines, the internet and various books. As far as I am concerned, most of the information in the public domain is hopeless for the average Joe; it comes either from genetic freaks, users of a menagerie of dangerous chemicals and/or from biased parties pedalling their ineffectual and expensive supplements. I wish I had read this book when I was starting out. It contains all the information you need to make real progress, quickly, without having to resort to the darkside. The author has no agenda other than to impart valuable information which he has amassed over several decades of careful research. If you want to know how to build a top physique and are willing to put in the hard yards, this book is for you.
6 of 7 people found the following review helpful
Format:Paperback|Amazon Verified Purchase
I have quite a few weight training/bodybuilding books and I would highly recommend this book to the beginner/intermediate person.
There are a couple of things I am not happy about in this book (see below) however, it is a simple, quick read and gets right down to it. Like most books it has a progressive workout regime; very importantly though, like most books it does not leave you wondering what to do when you have finished the book. In fact it gives you enough information for you to develop and adapt your own routines for the foreseeable future.
Two sections stand out in particular, firstly the specialization section. If you follow this section then this will keep you busy for 12 months as you specialize certain groups of muscles for each month - as John Little breaks your muscle groups down into 12 key areas. Also of interest is the Motionless Workout or the Max Contraction System. Basically you do a 1 rep set for each muscle group but have to hold (contract) that weight for 45 to 60 seconds. In fact most of the different types of workout are covered here and you only have to partially adapt them to use them if you work out at home instead of the gym. All routines are clearly explained along with pictures and written details of the lifts. One downside if you do workout alone is that one of the sections talks about "forced reps" and requires a spot partner to help you push a few more reps when you could not do this alone - its impossible to follow this section to the letter if you work out alone and so you will have to adapt this a bit!
Ok the two things I am not happy about. Firstly there are no stretching exercises/routines. Warming up is mentioned but nowhere near enough; secondly, there is no advice to do warm up reps, for example, as far as this book is concerned you go straight into doing leg squats. I would never do that without first doing some warm up reps at 40%, 60% and 80% of the weight I was lifting to prevent injury (from experience).
John Little's belief is that despite some of us being genetically deficient as far as bodybuilding is concerned we still have the capacity to develop a great physique, however, you have to really push and burn those muscles to the max and really focus on the muscles and form. There is no need to pump yourself with protein drinks but instead follow a good balanced diet and just gradually increase your calorie intake - according to Little only an extra 16 calories are needed to gain 1 pound of muscle and far too many people max out on unnecessary drinks and food at the cost of adding fat to their body which only has to be removed at some point during your training regime. His argument does seem to make sense and he goes some way to providing evidence especially towards the end of the book when he makes a very valid and strong claim that bodybuilding also provides excellent cardio fitness - anyone who works out to the max will realise this!
I am very pleased with the book and it is a very worthwhile addition for the beginner and intermediate person - like most of these books though it is always good to have a few different ones to refer to so that you can compare information and advice.
There are a couple of things I am not happy about in this book (see below) however, it is a simple, quick read and gets right down to it. Like most books it has a progressive workout regime; very importantly though, like most books it does not leave you wondering what to do when you have finished the book. In fact it gives you enough information for you to develop and adapt your own routines for the foreseeable future.
Two sections stand out in particular, firstly the specialization section. If you follow this section then this will keep you busy for 12 months as you specialize certain groups of muscles for each month - as John Little breaks your muscle groups down into 12 key areas. Also of interest is the Motionless Workout or the Max Contraction System. Basically you do a 1 rep set for each muscle group but have to hold (contract) that weight for 45 to 60 seconds. In fact most of the different types of workout are covered here and you only have to partially adapt them to use them if you work out at home instead of the gym. All routines are clearly explained along with pictures and written details of the lifts. One downside if you do workout alone is that one of the sections talks about "forced reps" and requires a spot partner to help you push a few more reps when you could not do this alone - its impossible to follow this section to the letter if you work out alone and so you will have to adapt this a bit!
Ok the two things I am not happy about. Firstly there are no stretching exercises/routines. Warming up is mentioned but nowhere near enough; secondly, there is no advice to do warm up reps, for example, as far as this book is concerned you go straight into doing leg squats. I would never do that without first doing some warm up reps at 40%, 60% and 80% of the weight I was lifting to prevent injury (from experience).
John Little's belief is that despite some of us being genetically deficient as far as bodybuilding is concerned we still have the capacity to develop a great physique, however, you have to really push and burn those muscles to the max and really focus on the muscles and form. There is no need to pump yourself with protein drinks but instead follow a good balanced diet and just gradually increase your calorie intake - according to Little only an extra 16 calories are needed to gain 1 pound of muscle and far too many people max out on unnecessary drinks and food at the cost of adding fat to their body which only has to be removed at some point during your training regime. His argument does seem to make sense and he goes some way to providing evidence especially towards the end of the book when he makes a very valid and strong claim that bodybuilding also provides excellent cardio fitness - anyone who works out to the max will realise this!
I am very pleased with the book and it is a very worthwhile addition for the beginner and intermediate person - like most of these books though it is always good to have a few different ones to refer to so that you can compare information and advice.
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Most Recent Customer Reviews
Intresting read :)
hey,
this is a very good book, very well written
the only reason this hasnt recived 5 stars is because it is very basic almost written on a level for people who... Read more
this is a very good book, very well written
the only reason this hasnt recived 5 stars is because it is very basic almost written on a level for people who... Read more
Published 1 month ago by Dan
Perfect for beginners
I think this book is perfect for somebody starting out, it gives you the building blocks of the sport and helps you build up to a more intermediate level. Read more
Published 4 months ago by Gymseg
Move On to Something Better
After reading a significant number of scientifically based books about: strength training, exercise physiology, and nutrition, all I can say is that this book is NOT, and I repeat... Read more
Published 5 months ago by Marko Dj.
Beginning bodybuilding
This book is well written and gives you some very good advice it even helps you to workout how to make your sets.
Published 8 months ago by Silver
Poor quality binding
I'm not going to give any critisisms of the advice given in the book since I'm not an expert and some of the other reviews address this rather well. Read more
Published 10 months ago by wednesdayaddams1987
I'm not a bodybuilder.
I'm not planning on getting into bodybuilding, I just wanted to beef up a bit and get well defined. Kinda aiming for Brad Pitt in Troy. Anyways, this book is perfect for that. Read more
Published 12 months ago by Will
Beginning Bodybuilding? No, not really.
I would define as a beginner someone who hasn't touched weights before, has done little cardio and knows little of nutrition. Read more
Published 13 months ago by LatissimusDorsi
OK
I hate to be the one to leave the negative comment here but i have to say that this book isn't as great as it's made out to be. Read more
Published 16 months ago by B. Barlow
Pretty much the best starter bodybuilding book
If you are new to weight training then this is for you.
1. It has well explained routines with pictures
2. Read more
1. It has well explained routines with pictures
2. Read more
Published 20 months ago by Olly B
pretty good stuff
, some challenging programmes, but a simple and easy to read beginners guide, which explains each exercise well
Published 22 months ago by Caden
Listmania!
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