Ellington Darden, Ph.D.
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Dr. Ellington Darden’s best-selling books include
Big and New High-Intensity Bodybuilding.
Photographs by Bill CoxCONTENTS
Getting Bigger!
Bigger Basics:
Exercise
Bigger Basics:
Nutrition
The Bigger Program:
Weak by Week
Before Getting Started:
Taking Measurements
Day 1: Split Routines
2: Shoulders, Upper Back,
and Chest
8: Upper Arms, Forearms,
and Neck
4: Why Super Slow Is Effective
5: Proper Breathing
6: The Almost Perfect Exercise
7: Recovery Ability
8: Value of Pre-Exhaustion
9: Bulld Strength, Not
Demonstrate It
Day 10: The Most Dangerous Repetition
Day 11: Super-Slow Techniques
Day 12: Short and Infrequent Workouts
Day 18: Biceps Action
Day 14: The Stronger Need Less
Day 15: Contra-Lateral Training
Day 16: Lett Lower Body, Right
Upper Body
Day 17: Dominant Arm Smaller
Day 18: Protein Facts
Day 19: Muscles and Survival
Day 20: Contra-Lateral Combination
Day 21: Sleep Guidelines
Day 22: Progress Check
Day 23: Parallel-Grip Pulldowns
Day 24: Long and Short Muscles
Day 25: Dark Eyes and Leanness
Day 26: Calorie-Dense Blender Drinks
Day 27: Layoffs and Vacations
Day 28: Plateaus
Day 29: Negative-Only Routines
Day 30: Soreness, Cramps, and Water
Day 81: Indirect Effect
Day 32: Overall Body Training
Day 38: Strength Versus Size
Day 34: Harder, But Briefer
Day 35: Overtraining
Day 36: All or Nothing!
Day 37: Metabolic Work
Day 38: Relaxing the Face
Day 39: Non-Strenuous Hobbies
Day 40: Concentration
Day 41: Super-Slow Cats
Day 42: Conquering
Emotional Momentum
Bigger Bodies
Bigger Than Ever
Train Intensely!
Eat Nutritiously!
Rest Adequately!PO Ue
their training because they do not have a well-designed
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followed correctly will produce dramatic results.