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    Ironbound Strength
    Ironbound Strength
    Ironbound Strength
    Ebook75 pages45 minutes

    Ironbound Strength

    By Stoyan Velikov

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    About this ebook

    A strong body needs a powerful mind. This book will help you overcome your weaknesses and reach beyond your current self. Here, you will find all the information that you will ever need to become the best version of yourself:
    • Keeping your natural Testosterone and Human Growth Hormone at the high end.
    • Creating a healthy eating lifestyle based around fasting and manipulations of your macros that is intuitive.
    • Achieving balanced daily regime while reducing stress and increasing your mental focus.
    • A specifically made list of supplements that will enhance your overall health and strength which are proven to work.
    • How to build strength and the mentality to reach your goals.
    • A powerlifting based program that will turn your body into a biomechanical machine destroying every limitation.
    • A detailed guide how to perform each exercise to perfection.
    • Life and training tips that can translate into every part of your life, and more.

    Have you ever wanted a training  guide that is straight to the essence delivering you the best possible information? Well, here it is. With this book you receive the necessary information that will create and enhance the link between mind and muscle. You will reach new heights in your development and become better in everything that you do in life.

    LanguageEnglish
    PublisherStoyan Velikov
    Release dateNov 15, 2014
    ISBN9781502203854
    Ironbound Strength

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      Book preview

      Ironbound Strength - Stoyan Velikov

      IRONBOUND STRENGTH

      A GUIDE TO OVERCOME YOUR LIMITS

      by STOYAN VELIKOV

      Editor: Dilyan Andreev - dilyanandreev@gmail.com

      Photography: Nikolay Nedkov

      Cover by: Ivaylo Markov - ivo.markov.87@abv.bg

      For contact and personal training:  ironboundstrength@gmail.com

      Copyright © 2014 by Stoyan Velikov. All rights reserved.  

      This book or any portion thereof may not be reproduced or used in any matter whatsoever without the written permission of the copyright holder except for the use of brief quotations in reviews and articles.

      DISCLAIMER

      Always seek the advice of your physician (or doctor) or other qualified healthcare provider with any questions you may have regarding a medical condition or before making changes to your medication program, diet, or exercise regimen. Reliance on any information provided in this book is solely at your own risk. Anyone with medical problems of any nature should see and consult a doctor before starting any diet or exercise program. Even if you have no known health problems, it is advisable to consult your doctor(s) before making major changed in your lifestyle. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. We further disclaim any liability caused by intentional or unintentional negligence.

      Table of Contents

      ​Chapter 1: Establishing the right mindset

      Chapter 2: Hormones

      2.1 Testosterone

      2.2 Human growth hormone (HGH)

      Chapter 3: Eating

      3.1 Intermittent Fasting

      3.2 Protein rich food

      3.3 Carbohydrates rich food

      3.4 Fats rich food

      Chapter 4: Recommended supplements

      4.1 Vitamin D

      4.2 Zinc

      4.3 Branched Chain Amino Acids

      4.4 Protein

      4.5 Creatine

      4.6 Beta Alanine

      4.7Curcumin

      Chapter 5: Building strength

      Chapter 6: Exercise execution

      6.1 The Bench Press

      6.2 The Squat

      6.3 Low bar (Powerlifting squat)

      6.4 High bar (Olympic squat)

      6.5 Front Squat

      6.6 Deadlift (The monster lift)

      6.7 Conventional Deadlift

      6.8 Sumo Deadlift

      Chapter 7: Training program

      7.1 Upper body split Week one

      7.2 Upper body split Week two

      7.3 Lower body split Week one

      7.4 Lower body split Week two

      7.5 Upper body exercises

      Chapter 8: Useful tips

      8.1 Training tips

      8.1.1 Mental game

      8.1.2: Equipment

      8.2 Life tips

      ​​Chapter 1: Establishing the right mindset

      In today's world, information about healthy eating and exercising is fast and easy to access whether it's via the internet, by reading a book or magazine, or using other methods. However, the challenge to analyze it and draw a conclusion that could actually help us better ourselves remain, because as with some scientific data for example, it has to be translated into understandable format that is easy to comprehend. After reading books on fitness and nutrition for many years, I have come to the conclusion that there must be better ways for each individual to bring out the body’s highest level of performance. Many books are hard to follow, too long, and full of scientific studies that conflict with each other and don’t make your life easier. There is a fundamental flaw in this approach. While some training plans and diets may work for a certain group of people, they prove inefficient for others. In my opinion, the information should be presented concisely and easy to comprehend. The first step of helping a person getting stronger should start by explaining the actual process of how to get there.  

      Before a certain actions is done, one must develop the right mindset to execute it. Life is a succession of moments that we navigate through, and if we don’t build a strong link between our mind and body, the possibility of

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