The Complete Guide to Building Muscle: From Beginner to Expert - A Science-Based Approach to Hypertrophy, Progressive Overload, and Strength Training for Natural Bodybuilders

di Harrison John (Autore)

Nick Davies, 2025

Discover the Science-Backed Path to Building Muscle—From Your First Workout to Advanced Physiology Are you tired of conflicting advice about building muscle? Do you want to understand not just what to do, but why it works? This comprehensive guide takes you on a journey through five progressive levels of muscle-building knowledge, from the fundamental basics to the cutting-edge science of hypertrophy. Whether you're a complete beginner picking up your first dumbbell or an experienced lifter seeking to optimize your training, you'll find actionable insights at every level. What You'll Learn: Level 1: The Foundation - Master the two essential components every beginner needs to know: how weight training signals your muscles to grow and why protein provides the building blocks for that growth. Level 2: Progressive Overload - Discover why doing the same workout forever won't work, and learn how to systematically increase training demands to keep your muscles growing. Get specific protein targets based on the latest research (1.6-2.2g per kg of body weight). Level 3: Training Optimization - Understand the critical training variables that separate average results from exceptional ones: effort (how hard to push), volume (how many sets), intensity (heavy vs. light weights), exercise selection, and training frequency. Learn why the traditional "6-12 rep range" is actually a myth, and discover the real sweet spot for muscle growth. Level 4: Physiological Drivers - Dive into what actually causes muscle growth at the tissue level. Explore the three-factor model (mechanical tension, muscle damage, metabolic stress) and discover why current science points to mechanical tension as the primary driver—not soreness or "the pump" that many people chase. Level 5: Molecular Mechanisms - For the science enthusiasts, trace the complete pathway from lifting a weight to synthesizing new muscle protein. Understand mechanosensors, mTOR activation, muscle protein synthesis, and how leucine from dietary protein amplifies your training stimulus. Based on Consultations with Leading Experts: Professors in muscle metabolism Industry leaders in biomechanics Active researchers in strength and conditioning Written by a Professional Natural Bodybuilder with over a decade of experience studying hypertrophy science while coaching clients worldwide. Why This Book Is Different: Unlike typical fitness books that give you a workout plan and call it a day, this guide teaches you the principles behind muscle growth. You'll understand not just what to do, but why you're doing it—empowering you to make intelligent training decisions for life. The progressive level structure means you can stop wherever your interest ends, or continue all the way through to the advanced science. No prerequisite knowledge required. Stop Wasting Time on Ineffective Methods. Every year, millions of people start training with enthusiasm but quit within months because they don't see results. Often, it's not lack of effort—it's lack of understanding. This book gives you the knowledge to train smarter, not just harder. Scroll up and click "Buy Now" to start building the physique you've always wanted—backed by science, not bro-science.

• Autore: Harrison John
• Anno edizione: 2025
• Editore: Nick Davies
• Formato: EPUB2 con DRMFREE
• Lingua: Inglese
• Compatibilità: Tutti i dispositivi (eccetto Kindle)
• Layout: Reflowable
• EAN: 9798232357498