Bodybuilding Programming and Training: Build your workout

by Andrea Raimondi

What will you find in this book?
Everything you need to structure, create and organize training sessions, cycles and periodizations based on your needs, your goals.
Whether your goal is to gain muscle mass or gain strength or if you want to lose weight , you'll find samples > to set your workouts within sensible progressions and that will bring you the results you seek.
You will find examples of full body workouts, examples of split routines of various types, examples of periodization linear and wavy.

You will understand what the training variables are and what they are for.
A book for those who want to get the most out of their workouts and for Personal Trainers.
Based on scientific criteria and not on gym hearsay.

Sometimes, in the gym, you hear talk about training that are full of irrationality and nonsense .
Sometimes you hear people, who may have been training for years, and who still don't know what they are doing for, they don't know why they perform 5 or 10 repetitions, why they do 3 sets and not 5. Or they load weight randomly .
Sometimes you see personal trainers who perform exercises with bad executions : too fast, with rebound, or they help to lift the bar to close a last "fundamental" repetition.

This book was written with those people in mind, knowing well that they will never read it
Instead, it will be read by those who want to understand what they have been told to do in the gym .
it will be read by those who want to be independent and who want to be able to create their own personalized workout.
It will be read by those who do not run after fads but want to acquire a solid foundation relating to programming and construction of training workouts .
You will learn how to structure an effective training plan based on your goals.
You will find examples of workouts for strength, hypertrophy and weight loss .

You will understand what it means to periodize and why it is important, how to use the training techniques , which are the best exercises for the various muscle groups.
The main topics covered:

• Periodization
• Training frequency
• Examples of periodization
• Training variables
• Training techniques
• Functional evaluation
• Aerobic activity
• Define Goals
• Define the path
• Steps to follow
• Strength protocols
• Hypertrophy protocols
• Recovery phase
• Which exercises to use
• Lockdown