Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    Bodybuilding: From Heavy Duty to SuperSlow
    Bodybuilding: From Heavy Duty to SuperSlow
    Bodybuilding: From Heavy Duty to SuperSlow
    Ebook131 pages1 hour

    Bodybuilding: From Heavy Duty to SuperSlow

    By Craig Cecil

    4.5/5

    ()

    Read preview

    About this ebook

    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!

    LanguageEnglish
    PublisherCraig Cecil
    Release dateOct 11, 2012
    ISBN9780984741441
    Bodybuilding: From Heavy Duty to SuperSlow
    Author

    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.

    Related to Bodybuilding

    Related ebooks

    Bodybuilding & Weight Training For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      How I Became A MUSCLEMAN

      Aug 4, 2019

      How I Became A MUSCLEMAN
      9 min read

    • Article

      The No-bull Guide To bulking

      Nov 5, 2018

      The No-bull Guide To bulking
      5 min read

    • Article

      10 Lifting Myths Busted

      Jun 26, 2019

      10 Lifting Myths Busted
      5 min read

    • Article

      Eat To Get Ripped

      Sep 2, 2019

      Eat To Get Ripped
      7 min read

    • Article

      The Crossfit King

      Aug 4, 2019

      The Crossfit King
      4 min read

    • Article

      Train Like A Girl

      Nov 3, 2019

      Train Like A Girl
      5 min read

    • Article

      Cardio Your Way To Muscle

      Sep 10, 2023

      Cardio Your Way To Muscle
      3 min read

    • Article

      Fit for Life

      May 29, 2020

      Fit for Life
      5 min read

    • Article

      Women's Training

      Aug 9, 2022

      Women's Training
      4 min read

    • Article

      Training Errors

      May 26, 2021

      Training Errors
      4 min read

    • Article

      Making Muscle

      Mar 16, 2022

      Making Muscle
      8 min read

    • Article

      Lift To Lose

      Mar 24, 2021

      Lift To Lose
      5 min read

    • Article

      Ask The Experts

      Dec 22, 2023

      Ask The Experts
      5 min read

    • Article

      The Hardgainer’s Guide to Muscle

      Nov 10, 2023

      The Hardgainer’s Guide to Muscle
      3 min read

    • Article

      Lift Weights, Feel Great!

      Apr 22, 2022

      Lift Weights, Feel Great!
      4 min read

    • Article

      After 50, Muscle Is A Girl's Best Friend

      Jun 4, 2023

      After 50, Muscle Is A Girl's Best Friend
      5 min read

    • Article

      Science Of Strength

      Dec 16, 2019

      I have lost count of the times I have heard a runner say that they don’t do strength training. When asked why, I almost always get the response: “I don’t need it.” I then ask “How many times have you been injured?” or “Don’t you wish you were faster?

      4 min read

    • Article

      Lifting the Muscle Myths

      Aug 1, 2021

      Lifting the Muscle Myths
      4 min read

    • Article

      STRONG CAMP: SMASH YOUR PBs

      Dec 3, 2019

      STRONG CAMP: SMASH YOUR PBs
      6 min read

    • Article

      Build Up Your STRENGTH

      Jan 26, 2024

      Build Up Your STRENGTH
      4 min read

    • Article

      Ask 220

      Oct 3, 2023

      Janette is a fitness professional and tri coach with over 25 years’ experience. She now specialises in peri-post menopause for athletes. Helen is a chartered physiotherapist and owner of Complete Pilates. US swim coach Andrew has over 20 years’ exper

      5 min read

    • Article

      Ask The E.i.c.

      Jan 2, 2024

      Ask The E.i.c.
      2 min read

    • Article

      It’s In Your Genes

      Aug 18, 2021

      It’s In Your Genes
      4 min read

    • Article

      Laying Foundations

      May 29, 2019

      Laying Foundations
      4 min read

    Related categories

    Reviews for Bodybuilding

    4.5/5

    17 ratings3 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

    • 5/5
      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.
    • 1/5
      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 .
    • 5/5
      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.

      1 person found this helpful

    Book preview

    Bodybuilding - Craig Cecil

    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:

    books@runningdeersoftware.com

    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

    Enjoying the preview?
    Page 1 of 1