Bodybuilding 360°: A Dive into Classic and Advanced Methods

English

In this comprehensive book, we explore the rich history and evolution of strength training, from its origins in ancient civilizations to the advanced and innovative methods used today. Chapter 1 traces the history of strength training, highlighting the use of weights in ancient civilizations, the emergence of structured methods in the 19th century, and the continued evolution throughout the 20th and 21st centuries.

In Chapter 2, we introduce traditional training methods, examining free weight training and dumbbell and barbell exercises, as well as their advantages and disadvantages. Chapter 3 introduces functional training, discussing its goals, the importance of natural movements, and its practical applications in everyday life.

Chapter 4 focuses on HIIT (High Intensity Interval Training), detailing its definition, principles, and benefits for fat loss and muscle gain, as well as providing guidance on structuring an effective session. Then, in Chapter 5, we examine classic methods of strength and hypertrophy training, including single sets, multiple sets, and pyramid methods.

In Chapters 6 and 7, we delve into advanced, combined methods and modern intensification techniques, such as supersets, drop sets and the 20|6 approach, presenting their particularities and practical applications. Chapter 8 focuses on hardcore and performance methods, addressing innovative strategies such as the superbomb method and time under tension.

Finally, Chapter 9 brings to light advanced methods and new developments, such as German Volume Training (GVT) and the R100 Protocol, completing a comprehensive picture of contemporary training practices.

This book is essential reading for coaches, athletes and bodybuilding enthusiasts looking to deepen their knowledge of training methods and their practical applications to maximize results. By sharing experiences and discoveries, we invite you to explore.

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