Course Indexes
Course Indexes
-1-
1. Introduction 36
2. Attitude 37
3. Ten success attributes of a bodybuilding Champion 37
4. Developing your Mental Muscle 40
Step One 41
Step Two 42
Step Three 42
Step Four 43
5. Visualization 44
Visualization tip - "In the mind it is always Now" 45
Best times to visualize 45
6. Meditation 46
Meditation Visualisation Technique 46
7. Present Moment Awareness (PMA) 46
8. The Mind plays tricks 48
9. Sneaky Tricks - otherwise known as Mind Games 49
10. Defense tactic to reverse Mind Games 49
-2-
1. Introduction 53
2. Photographs 53
3. Filming – Video 54
4. Training Diary (food and training journal) 55
5. Skinfold Measurements 57
6. Body-fat Percentage 60
7. Guideline to calculate fat loss required to compete 62
8. Table (1) Male Body-fat Table 64
9. Table (2) Female Body-fat Table 65
10. Circumference Measurements (Tape) 66
-3-
1. Introduction 72
2. Male and Female Body Types 73
3. Ectomorph Characteristics 73
4. Male Ectomorphs & Female Rulers General Principles 73
Ectomorph Training 74
Ectomorph Diet 74
5. Mesomorph Characteristics 74
Male Mesomorphs/Female Hourglass General Principles 75
Mesomorph Training 75
Mesomorph Diet 75
Hour-glass Shape 76
Hour-glass Training 76
6 Endomorph Characteristics 76
7. Male Endomorphs & Female Apple General Principles 76
Endomorph Training 78
Endomorph Diet 78
Pear Shape 78
Pear Training 79
-4-
1. Introduction 83
2. Warm-up 83
3. Stretching 85
4. Top 10 muscle building principles for bodybuilding 87
5. Weight training programs 88
Weight Training Program I (Intensity Stress) 89
Weight Training Program II (Mechanical Stress) 92
6. Circuit weight training 95
7. Periphal Heart Action (PHA) training 95
8. Cardio respiratory (aerobic) training 97
Low-intensity cardio respiratory training 98
High-intensity cardio respiratory training 99
Examples of high-intensity training programs 100
9. References 103
-5-
1. Introduction 107
2. Nutritional fundamentals and definitions 109
3. Tips for estimating food portions 113
4. Composition of the body 113
5. Two ways to increase your digestive efficiency 114
6. Three support factors vital in pre-contest dieting
Water Intake 114
Avoiding Constipation 115
Omega-3 Fatty Acids 115
7. How long before the contest do you start dieting? 118
8. Three types of Contest Diets 119
Protein Diet 120
Volume Diet 130
Stagger Diet 135
9. Before commencing any Contest Diet perform this
simple 3-Step cleansing routine 145
10. Scientific studies conducted on pre-contest nutritional
preparation 148
11. References 151
-6-
1. Introduction 158
2. What is a dietary ergogenic aid? 159
3. Avoid inadvertent drug absorption from supplements 159
4. The Essential Supplement Aids – Bodybuilders Fabulous Four 161
5. CREATINE MONOHYDRATE 162
What is creatine? 163
Theory behind creatine supplementation 163
Food sources of creatine 164
Research findings 164
How to take creatine 165
Enhancing the effects of creatine 165
6. L-GLUTAMINE 167
How to take L-Glutamine 169
7. Protein Powders 171
Why take a protein supplement at all? 171
Which protein should I chose? 171
8. WHEY PROTEIN 171
More protein - less hunger - easier dieting - faster fat loss 172
Increased energy - greater glycogen storage 173
How much protein do I take, and when? 174
Pointers on other protein supplements/powders 176
9. CAFFEINE 177
Fat reduction 177
Increased max. oxygen uptake during endurance activity 179
Increased endurance and intensity of physical performance 179
Increased intensity with reduced perception of effort 179
Increased concentration and alertness 180
Conflicting research results 180
Precautions 181
Standard caffeine content values 182
Caffeine for muscle building and physique enhancement 183
-7-
1. Introduction 212
2. Front Double Bicep Pose 214
3. Front Lat Spread Pose 217
4. Side Chest Pose 218
5. Side Tricep Pose 219
6. Rear Double Bicep Pose 221
7. Rear Lat Spread Pose 222
8. Abdominal & Thigh pose 222
-8-
1. Introduction 2224
2. How to choose your music? 224
3. What poses will I use? 225
4. How do I put the routine together? 226
5. The use of props 226
6. Repetition – The Mother of all learning 226
7. Tips 227
8. Sell yourself 227
9. Posedown 227
-9-
- 10 -
1. Introduction 264
2. Skin type 264
3. Tanning 265
4. Application of instant (skin dye) tanning products 267
5. Application of tanning crème (time delay) products 269
6. Popular instant tan products applied on contest day 270
7. Spray tanning 271
8. Posing oil 273
9. Posing costume/trunks 274
10. Posing costume colour 275
11. Waxing/Shaving 276
12. Haircut/Grooming 276
13. Review of the main points 276
- 11 -
1. Introduction 280
2. Meditation/Relaxation Technique 280
3. The night before 281
4. In the morning 282
5. Remain in a positive mental state 283
6. Preparing for the Finals (Night show) 284
- 12 -
1. Introduction 326
2. Polygraph and Scientific Content Analysis (SCAN) 328
3. Sport supplements 329
4. Steps to prevent inadvertently taking a prohibited substance 330
5. Therapeutic use of a banned substance 331
6. Can sport truly be Natural? 331
7. The message 332
8. The eight drug violations in natural bodybuilding 333
9. Sanctions 334
- 13 -