Championship bodybuilding chris acetos instruction book for bodybuilding

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    Championship Bodybuilding: Chris Aceto's Instruction Book For Bodybuilding [ Chris Aceto] on haiwingbasoftdif.cf *FREE* shipping on qualifying offers. This is a. Chris Aceto's. Instruction Book for Bodybuilding. Championship. Bodybuilding. EEN EA. • Training. • Aerobics. • Nutrition Programs. • Pre-Contest Dieting. Chris Aceto - Championship Bodybuilding - Free ebook download as PDF File . pdf), Text File .txt) or read book online for free.

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    Championship Bodybuilding Chris Acetos Instruction Book For Bodybuilding

    Championship Bodybuilding book. Read reviews from world's largest community for readers. This is a comprehensive, easy to understand, guide for the man o. This content was uploaded by our users and we assume good faith they have the permission to share this book. If you own the copyright to this book and it is. See all books authored by Chris Aceto, including Understanding Body Building Nutrition & Training: Practical, Quick Reference, Answers to Common.

    The best books for bodybuilding can take a complete beginner with no strength training experience and turn them into someone who is equipped with the knowledge necessary to reach their strength and fitness goals. Encyclopedia of Bodybuilding 21st Century Edition The Encyclopedia of Bodybuilding is one of the most well-known and well-respected books on bodybuilding. Originally written many years ago, the book has been updated for the 21st century, complete with all the advancements in the fitness and health world. This page book is written in encyclopedia format, offering an a-to-z look at every aspect of bodybuilding and fitness science. What it Covers The Encyclopedia of Bodybuilding aims to be a one-stop-shop for all your bodybuilding knowledge. So, it covers just about everything — far too much to list here. Kennedy , a legendary author and fitness expert. In his 73 years of life, Robert Kennedy authored more than 50 books, including many New York Times best sellers. His publications covered a variety of topics, but his specialty was always health and fitness. He was the founder and owner of MuscleMag International, the popular bodybuilding magazine. He passed away in , at the age of Best For This book is best for anyone who is interested in bodybuilding. Overall, this is the best bodybuilding book out there and our top recommendation. Originally authored in , the book has been fully updated and revised for the modern age.

    The smaller motoneurons control intricate movements like moving an eyeball or pointing with a finger. Large movements like bench presses and squats require large motoneurons to innervate large muscle fibers. Therefore, there are different fibers in the body controlled by small and large bundles of nerves. This is important to know and understand so that you can train accordingly. As bodybuilders, our goal is to add muscle. That is accomplished by knowing what fibers to train and how to train them, and their characteristics.

    Slow twitch Muscle Fibers are suited for sports that require endurance such as long distance running. Slow twitch fibers are resistant to fatigue and they prefer to use fat as a fuel source when they are working.

    With training, the mitocondria may increase. The mitocondria is the part of a muscle cell where fat is ultimately used for fuel.

    The mitocondria will expand to meet the energy demand of the training. This allows the cell to make better use of fat for fuel. Aerobic training will not cause any increase in muscle size. Fast twitch muscle fibers are classified as either type 2a or type 2b. These are the fibers that are involved during weight training.

    Type 2a fibers are always used in a higher rep range, greater than 12, and also are the first to come into play in the 6 to 12 rep range. They can use both fat and glycogen stored carbohydrates in the muscle as a fuel source.

    They respond somewhere between 4 to 12 reps. Therefore, a novice with a 12 inch arm can, in theory, build it to 24 inches! The best rep range for muscle growth is generally 4 reps at the lowest and 12 at the highest. During a set of 6 to 12 reps, the type 2a fibers are recruited first.

    If the set is completed in "fitness fashion" - you put the weight down before approaching failure-then primarily the 2a fibers are worked. If the same set is taken to failure you can't accomplish any more reps on your own , then the 2b fibers come into play.

    Stimulating the 2b fibers is the fastest and most effective way to make a muscle grow. The 2b fibers have the best potential for growth. While bodybuilders will grow from regular sets employing moderate intensity weight , significant growth will occur only when a set is taken to failure. That means using a heavy enough weight to make the set most difficult.

    Remember, type 2a fibers do all the work unless the set is taken to failure. Type 2b fibers come into play at the end of a set. The last few reps are the growth reps! Genetically, people are a hodge-podge of slow twitch and fast twitch muscle fibers. Some, including champion marathoners, have more slow twitch than fast twitch fibers. This would explain the ability to excel in exclusively aerobic sports. This allows for the building of eye popping amounts of lean muscle mass.

    Most of us are a mix. To generalize, our muscles are a blend of slow twitch and fast twitch. We have slow twitch and fast twitch; 2a and 2b muscle fibers.

    Unfortunately, we 19 don't have an overwhelming number of the easy-to-grow 2b fibers, but we can ta rget our training to maximize the recruitment of the 2b fibers.

    Tips To 2b Recruitment "Belief, Maximal Weight, Explode, Accelerate, Fail" The key to muscle growth is the recruitment of the 2b fibers and the key to recruitment is the load weight used.

    Obviously it is important to train heavy, so you fail and cause the 2b fibers to be worked. Recall, mind over matter.

    Chris Aceto - Championship Bodybuilding

    Muscle contraction is first determined by the brain. First, you must believe that you can push a certain weight. Then you must must generate enough large motoneurons to recruit the 2b fibers. Here is an example of how important it is to believe in yourself. When I began training in Maine, I was markedly stronger than everyone else. I frequently benched pressed for reps, squatted for 10 and dead lifted for 8 to 10 reps. After a year or two, I noticed several people approaching the lifts that previously, only I could do.

    Mentally, these people broke the barrier in their minds that such lifts would be un attainable. That's great cause that is the same way I got stronger. I saw others who I knew lift more than me and soon I convinced myself if they could max pounds on the bench press then surely I could do for a couple of reps.

    One very effective technique to garner the recruitment of 2b muscle fibers is called explosion. Exploding during the concentric part the "lifting" or "pushing part" of the exercise generates enormous power which in turn causes the recruitment of large motorunits.

    Remember, it is the large motorunits that recruit the large muscles and the 2b muscle fibers. Another technique I use and teach is the act of acceleration. After exploding, I accelerate the weight. I push "faster and faster". This is the best way to generate force and to 20 recruit the fibers that grow best, the 2b fibers. I use the analogy of the great sprinter Carl Lewis, when he set the world record in the meter dash.

    Not only did he explode with tremendous power out of the starting blocks, but he accelerated with speed as he whipped down the track. He was faster at the midway 10 meters than he was in the first 10 meters. This is what made him a terror for his competition. The last tip to recruiting type 2b fibers is to take the sets to positive failure. Positive failure is where the lifter finds it extremely difficult to finish the final rep in the 6 to 12 rep range. It's a good idea to have a spotter help accomplish the final rep.

    The spotter will give you the confidence to try to finish the last rep. If a person tries to take a set to positive failure but has no spotter, then he will inevitably re-rack the weight before going to failure and the type 2b fibers will not be maximally recruited. The raw materials for this muscular work and muscle growth is generated from food. The Ultimate Energy Source in the body is not carbs, protein, and fat. The body gets all of its energy from ATP which is made in the body from chemical reactions that occur from the conversion of food into usable energy.

    ATP ATP adenosine triphosphate is used for digestion, muscle contraction, nerve transmission, circulation, growth, and glandular functions.

    As the name implies, ATP is made of adenosine bonded to three tri molecules of phosphate. When one of the phosphate molecules is broken off the chain, a great amount of energy is produced. The remaining molecule is ADP which is adenosine bonded to only 2 molecules of phosphate. This is a small amount and allows for only a few seconds of exercise. Therefore ATP must be continually re-made. Creatine phosphate CP is found in muscle. Plus, when CP is destroyed in order to make energy, much more energy is derived than when ATP is broken apart for energy.

    After a grueling set, it takes 60 to 90 seconds for complete ATP resynthesis to occur so it is best to wait at least this time in between hard sets to maintain energy levels. ATP stores are limited. Therefore, workouts should not last too long. Also the resynthesis of ATP takes time, so there is no need to fly through a training session between sets. Give yourself enough time between sets for ATP to be reformed.

    T raining too fast and taking too little rest time in between sets elevates the heart rate to such a high level; the entire body as a unit fatigues before you can bring a set to muscle failure. Fast-action-training compromises your ability to get the best muscle building workout possible.

    I recommend 1 to 2 minutes between sets and up to 3 minutes on exercises like dead lifts, squats, and some back exercises.

    You should rest long enough for your heart rate to come down low enough so when you do a set the muscle fails with no concern your elevated heart rate will compromise your effort. Since ATP-creatine can only maintain energy needs for up to 15 seconds, the muscles rely on a back-up fuel reserve; glucose derived from carbohydrate foods. Technically, this liberation of ATP from glucose is called the glycolytic system as it involves glycolysis or the "breakdown" of glucose by special enzymes called glycolytic enzymes.

    The two sources include glucose or "blood sugar" that floats about in your blood stream from a recent carbohydrate meal or from liver or muscle glycogen. Glycogen is made from glucose. It's a collection of a stored glucose derived from previously eaten carbohydrate foods bundled together and physically packed away into the muscles and liver where it can be called on to fuel your workouts when sugar levels in the blood fall. Let's start applying some of this towards training.

    Ideally, the beginner should start off training 3 times a week working all the body parts in one session. Beginners do not need a tremendous variety of exercises to work each body part. With training being so new and foreign to the body, sets of exercises for each body part will be enough to completely work the area. Remember, form is most important to the beginner. I can't emphasize how important proper form is and becomes in developing plenty of muscle.

    The goal of the beginner must be to master the techniques on all the exercises. And don't fret and worry about using heavy weights! In fact, keep the weights light, comfortable and easy. The best exercises are called basic exercises. Basic exercises are the ones for each muscle group that you are strongest on. For example, the bench press is a more basic exercise than flies for the chest and squats are a more basic exercise than leg extensions when working the legs.

    Surprisingly beginners can work each body part more often than an advanced bodybuilder. I did and I grew when I first started and every bodybuilder I know did the same.

    They trained more when they first got started. How could this be? Why should a beginner train a body part more often than a pro bodybuilder? Because beginners are trying to master the right form and should be using really light weights. At first they should be concerned with, "Am I doing this exercise correctly? Is the muscle I am trying to work receiving the majority of the stress from the weights? Also, a beginner is less prone to injuries and overtraining since a beginner will never have the know how, experience, and strength to push himself to his physical limit each workout.

    Bodybuilding is filled with intangibles. One is being able to "feel" the muscle work as you perform an exercise. For the 25 beginner, it is simply not enough to have correct form. You must have the right form and feel the muscle you are working. Watch the muscle contract as you do bicep curls or leg extensions and watch and feel it lengthen as you let the weight down.

    What you should be doing is attempting to feel the muscle being worked. Do this for every rep in every set, even before adding weights, even if the weight is light. My reasoning for emphasizing the "feel" is this; to fulfill your potential and to add large amounts of lean muscle, you will eventually have to lift some really big weights in the future.

    When lifting heavy, I am very aware of how much weight I am using. Being overly aware of the weight can take the mind off the "feel". However, if you have trained and conditioned your muscle to "feel" the weights from day one as a beginner, the big weights required to build thick and dense muscle will work wonders because the mind has been conditioned from the beginner's stage to subconsciously feel the work placed on the muscle all the way through each rep and each set. A terrible mistake I see with most beginners is their ego interferes with the quality of the workout.

    Instead of using proper form and feeling the weights, they try to impress their friends by using poundages that are just too heavy. Their form is terrible. Worse, they never grow.

    One way to learn proper form is to watch a person with a great body part train that muscle. When I was at the Muscle and Fitness bodybuilding camp in California, I watched all the champs train. I followed the bodybuilders around the gym who I thought had the best individual body parts.

    Then, I watched and tried to copy their form when I trained that same body part. All should do the same exercises. What differs between the novice and advanced bodybuilder is how many total sets to perform, the poundages used, how much rest is required between workouts and the physical effort put forth. I have listed most of the exercises that I believe are best for each body part. In a future section, I will recommend the total number of sets that I believe will be most beneficial to most people.

    I will list my favorite exercises. Literally there are an unlimited amount of variations of every exercise. Together, Bill Pearl and Charles Glass could come up with exercises for bodybuilding. I prefer to teach and use only a few. To grow, I simply use advanced techniques that will be discussed later, I use maximal poundages, I make sure to get my rest, and I follow a consistent diet. Do not go too wide as this will take the tension off the muscle of the upper back.

    Pull down the bar towards the chest. For more advanced bodybuilders who may go heavier, it is not super important to pull all the way down to the chest. I feel chins are better than pull downs. The gravity pull of your body seems to make it a better exercise than the machine pulldowns.

    Make sure to stay bent over nearly parallel with the floor to work the mid back and lats. Keeping more erect will transfer the tension to the upper back, traps, and rear deltoids.

    The overhand grip works better than the increasingly popular underhand grip. Rounding the back for variation will work less upper back, and more lower lats.

    ISBN 13: 9789669168085

    This variation is effective in developing the Christmas tree look. I prefer to use a handle with a very narrow grip. Keeping the back flat, pull the handle to the lower abdominal area. Do not arch your back. This exercise will help to develop the "Christmas Tree. Not stretching forward will keep the stress on the lats. Many who really stretch forward are stretching the lower back, not the lats. Arching the back is ok if you want the tension on the mid and upper back. P,x the you should tr.

    The first type works the lower back. Using a moderate weight, keep the back rounded like a reverse crunch. This allows the muscles in the lower back to fully shorten and lengthen. Return to upright position. Set a bar on a power rack at approximately knee level. Pile on the weight and pull back to an upright position. Try to keep the bar at a high enough starting position so your legs are removed from the exercise as much as possible.

    This works the entire back area. Some lifters use baby powder to help "slide" the barbell along the legs. This helps to keep the barbell close to your body, thus enhancing maximum strength. Once the barbell reaches your knees, drive your hips forward to help complete the lift. With the other, support yourself on a flat bench. Pull the weight towards the your side so the fist ending position is just above your waistline.

    Control the weight as you let it out. Don't go too heavy and use a limited range of motion, Use a weight that allows for full range. Lower the weight and let the traps really stretch between reps. If you sit down with the dumbbells, the exercise becomes harder placing more emphasis on the traps. Take a grip that is wider than shoulder width. However, using too wide of a grip will put too much undue stress on the shoulders and the joint.

    Lower the weight so the bar touches your nipples. When pushing the bar back up, push at a slight angle. Do not push straight up. That will work too much front delt.

    Pressing back trying to make a small arc will cause the pecs to contract more. This will help keep the front delts out of the exercise and will facilitate an arc motion when pushing the weight off the chest. Type 2a fibers are always used in a higher rep range, greater than 12, and also are the first to come into play in the 6 to 12 rep range. They can use both fat and glycogen stored carbohydrates in the muscle as a fuel source.

    They respond somewhere between 4 to 12 reps. Therefore, a novice with a 12 inch arm can, in theory, build it to 24 inches! The best rep range for muscle growth is generally 4 reps at the lowest and 12 at the highest.

    During a set of 6 to 12 reps, the type 2a fibers are recruited first. If the set is completed in "fitness fashion" - you put the weight down before approaching failure-then primarily the 2a fibers are worked. If the same set is taken to failure you can't accomplish any more reps on your own , then the 2b fibers come into play. Stimulating the 2b fibers is the fastest and most effective way to make a muscle grow.

    The 2b fibers have the best potential for growth.

    While bodybuilders will grow from regular sets employing moderate intensity weight , significant growth will occur only when a set is taken to failure. That means using a heavy enough weight to make the set most difficult. Remember, type 2a fibers do all the work unless the set is taken to failure.

    Type 2b fibers come into play at the end of a set.

    ISBN 13: 9789669168085

    The last few reps are the growth reps! Genetically, people are a hodge-podge of slow twitch and fast twitch muscle fibers. Some, including champion marathoners, have more slow twitch than fast twitch fibers.

    This would explain the ability to excel in exclusively aerobic sports. This allows for the building of eye popping amounts of lean muscle mass. Most of us are a mix. To generalize, our muscles are a blend of slow twitch and fast twitch.

    We have slow twitch and fast twitch; 2a and 2b muscle fibers. Unfortunately, we 19 don't have an overwhelming number of the easy-to-grow 2b fibers, but we can ta rget our training to maximize the recruitment of the 2b fibers.

    Tips To 2b Recruitment "Belief, Maximal Weight, Explode, Accelerate, Fail" The key to muscle growth is the recruitment of the 2b fibers and the key to recruitment is the load weight used. Obviously it is important to train heavy, so you fail and cause the 2b fibers to be worked.

    Recall, mind over matter. Muscle contraction is first determined by the brain. First, you must believe that you can push a certain weight. Then you must must generate enough large motoneurons to recruit the 2b fibers.

    Here is an example of how important it is to believe in yourself. When I began training in Maine, I was markedly stronger than everyone else. I frequently benched pressed for reps, squatted for 10 and dead lifted for 8 to 10 reps. After a year or two, I noticed several people approaching the lifts that previously, only I could do. Mentally, these people broke the barrier in their minds that such lifts would be un attainable. That's great cause that is the same way I got stronger.

    I saw others who I knew lift more than me and soon I convinced myself if they could max pounds on the bench press then surely I could do for a couple of reps. One very effective technique to garner the recruitment of 2b muscle fibers is called explosion. If you are getting fat you are eating too many calories. Is that not in Chris Acetos book? Originally Posted by kev No brain, no gain. You can't out-train bad nutrition. Where the mind goes, the body follows. Ironwill Gymupdated pics: Take a nutrition class.