Bodybuilding: From Heavy Duty to SuperSlow

By Craig Cecil

There's more than one way to build muscle...

Learn about all of the bodybuilding strategies from the past century. This book takes you through the evolution of bodybuilding training, from early 20th century circus strongmen to the latest muscle-building and weight training techniques of today. Use this historical bodybuilding guide to learn how to harness these concepts to build muscle faster than you thought possible. Learn about 14 different bodybuilding training systems, including: Volume Training, Peripheral Heart Action Training, High-Intensity Training, Periodization, The Bulgarian Method, Pre-Exhaustion Training, Heavy Duty, The Weider System, The Hardgainer Method, SuperSlow,
Holistic Training, Power Factor Training, Positions of Flexion, and Static Contraction Training. Each training system is fully explained and includes sample bodybuilding workouts to get you started. Don't keep training the same way every time you workout!

• Language: English
• Publisher: Craig Cecil
• Release date: Oct 11, 2012
• ISBN: 9780984741441

Craig Cecil

Craig Cecil has been involved in sports and the science of exercise since his days of high school athletics in baseball, through his collegiate career in NCAA Track & Field, to his devotion to weightlifting and bodybuilding pursuits over the past 20 years. During that time, Craig has trained with professional athletes, as well as multitudes of dedicated, ordinary individuals just wanting to build lean, muscular body weight. Craig is a member of the National Strength & Conditioning Association and holds an MBA from Loyola University of Maryland.

Book preview

Bodybuilding: From Heavy Duty to SuperSlow

Evolutionary Strategies for Building Maximum Muscle

Craig Cecil

Bodybuilding: From Heavy Duty to SuperSlow – Evolutionary Strategies for Building Maximum Muscle

Smashwords Edition

Copyright 2012 by Craig Cecil.

All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage or retrieval system without the prior written permission of the copyright owner.

ISBN: 978-0-9847414-5-8

ISBN: 978-0-9847414-4-1 (ebook)

Manufactured in the United States of America

Trademarked names may appear in this book. Rather than use a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark.

Warning: Before beginning any exercise program, consult with your physician to ensure that you are in proper health. This book does not provide medical or therapeutic advice; you should obtain medical advice from your healthcare practitioner. Before starting any new program, check with your doctor, especially if you have a specific physical problem or are taking medication. No liability is assumed by the author or publisher for any of the information contained herein.

Cover design by Jaclyn Urlahs.

Cover photo by Nikolay Suslov (NiDerLander).

Contents

Preface

Introduction

General Principles

Volume Training

Peripheral Heart Action (PHA) Training

High Intensity Training (HIT)

Periodization

The Bulgarian Method

Pre-Exhaustion Training

Heavy Duty

The Weider System

The Hardgainer Method

SuperSlow

Holistic Training

Power Factor Training

Positions of Flexion (POF)

Static Contraction Training

Final Thoughts

References

Thanks!

This book is dedicated to all those going on the journey, whether beginner or seasoned veteran. It’s you versus you and the ride of a lifetime.

Thanks also to those whose words and experiences educated and inspired me over the decades, including: Arnold, Joe, Franco, Frank, Lou, Larry, Dave, Mike, Lee, Chris, Stuart, Skip, Clarence, Dan and countless others. Some of you I’ve met and talked to personally—others, I hear your words still to this day.

Finally, thanks to Leslie and Mitch for helping with the editing of this book. This is a better book because of you.

Tell Me What You Think

I’m always interested in getting feedback on my books. Please send your comments and suggestions to:

[e-mail]

Preface

Millions of individuals across the world engage in weight training activities every day, many in the hope of building bigger, stronger and more muscular bodies. Many reach their goal—many do not. If you look at a cross-section of these individuals, they use various approaches to weight training. Which work? Which work best? Why do some train this way and others that?

This book presents over a dozen weight training systems developed over the past century. While most of these systems are geared towards bodybuilding, some have wider applicability to powerlifting and Olympic lifting. I make no overall judgments regarding each system—I leave it up to you to learn about each, try them for at least 6-8 weeks and then make your own decision as to their effectiveness, based on your body’s response and your goals. I will however, point out where various systems align or diverge, things to watch out for, and how they stack up against each other.

I hope after reading this book, you will have gained wider knowledge, application and appreciation for the vast possibilities in weight training and building muscle. Along the way, I’ll throw in a history lesson or two—the barbells and dumbbells you hold in your hands and the way you use them have stories to tell.

Remember, the journey and the relationships you build with yourself and others is the reward. Onward.

Introduction

Progressive resistance training and the systems developed for this activity date back over two thousand years, from the days of Milo, the five-time Olympic Games winner in ancient Greece, to the efforts of millions of individuals throughout gyms, schools and homes around the world.

Over time, numerous weight training systems have emerged and evolved—some birthing others, a few rejecting the past and boldly striking out on their own. However, all of these systems share a common goal: to maximize and overcome our bodies amazing ability to adapt and survive whatever we challenge it with.

Which concepts, methodology or systems should you use?

This book takes you through a historical tour, explaining the evolution and details of the most popular weight training systems developed over the past century, so you can make your own decision regarding which work best for you. Along the way, you’ll gain the basic knowledge and understanding of each in order to try them yourself. It’s extremely important to find the optimal workout methodology for your body, since the higher the quality of muscular work you can generate, the greater the effect on your body and the faster you will progress toward your goals. So, don’t be a lemming simply following the hordes in the gym—discover your options and chart your own course.

Here are the weight training systems on the journey we’ll take. You’ll get the most benefit from reading through them in order, since most build upon past discoveries—however; feel free to skip to ones that particularly interest you.

The 1930s

General Principles of Exercise

The 1950s

Volume Training

The 1960s

PHA Training

High Intensity Training (HIT)

Periodization

The 1970s

The Bulgarian Method

Pre-Exhaustion

Heavy Duty

The 1980s

The Weider System

The Hardgainer Method

SuperSlow

Holistic Training

Power Factor Training

The 1990s

Positions of Flexion (POF)

Static Contraction Training

Each of these weight training systems can be classified by two factors—volume and intensity.

Volume relates to how many sets and exercises you perform during a workout, as well as how often you work out during a week, month, or year. Intensity is defined as the amount of energy you expend or muscular activation you affect within a given period of time. If you can do more work in a shorter period of time, exhausting more muscle fibers, then your workout intensity will be higher than what you were previously doing. Of course, intensity is relative. What’s

Reviews for Bodybuilding

[Christopher · Rating: 5 out of 5 stars]

Very informative read and exceptionally well written. Recommended to anyone who's avid about bodybuilding, or just looking into potential avenues for their own course of action.

[mario · Rating: 1 out of 5 stars]

i really don't know the purpose of this book....looks like a big soup. no training method is clearly explained, and some of them are explained in the wrong way...
sincerely a loss of time .

[Adandedjan Alessandro Bidossessi · Rating: 5 out of 5 stars]

this books gives a short but comprehensive explanation of various training protocols, all used by the greatest champions in bb. recommended to both beginners who have no clue about training but also to intermediate and advanced who are looking for new ideas to get out of their routine and change things up.