HomeMade Muscle: All You Need is a Pull up Bar

171 Pages·2015·3.97 MB·English

by  Anthony Arvanitakis

Contents
CONTENTS
PART 1 LOSING A LEG & BECOMING WHOLE
CHAPTER 1 HITTING THE GROUND
CHAPTER 2 WAKING UP
CHAPTER 3 LOOKING DOWN
CHAPTER 4 THE BIG DEPRESSION
CHAPTER 5 ENDING A FIVE YEAR ODYSSEY
CHAPTER 6 LIFE INSIGHTS FROM LOSING A LIMB
PART 2 MASTER THE BASICS
CHAPTER 1 WHO SHOULD YOU TRUST?
CHAPTER 2 STRONG & LEAN WITHOUT GOING TO THE GYM IS IT POSSIBLE?
Paralysis By Analysis (PBA)
Develop The Cat Mindset
Underestimating Bodyweight Exercise
What if you have bad genetics?
CHAPTER 3 WHY TRAIN AT HOME?
Advantages of Bodyweight Training
Gym Machines vs. Bodyweight
Is This Program For You?
CHAPTER 4 WHAT YOU NEED TO KNOW ABOUT STRENGTH TRAINING
What is Strength?
How Many Reps Should I Do?
How Often Should I Train?
How Many Sets Should I do?
How Long Should I Rest?
Training Plateaus
Overtraining
Recovery
CHAPTER 5 ABS THE HOLY GRAIL OF FITNESS
The Truth About Ab Training
The Big Crunch
CHAPTER 6 STRETCHING FACTS & FALLACIES
To stretch or not to stretch?
CHAPTER 7 MOBILITY - USE IT OR LOSE IT
What Causes Joint Issues
Mobility vs. Flexibility
CHAPTER 8 TIPS FOR DEALING WITH BODYWEIGHT EXERCISE RELATED INJURY
Injury Treatment 101
Elbow, Shoulder and Wrist Pain From Straight Bar Chin-ups
Solutions & Tips
Wrist Pain From Pushing Exercises
PART 3 HOMEMADE MUSCLE WORKOUTS
CHAPTER 1 HOMEMADE MUSCLE PROGRAM STRUCTURE
The Arnold Fallacy
The 8 Essential Bodyweight Exercises
Primal Movement Patterns
How Strong Should You Become?
CHAPTER 2 WARMING UP
Dynamic Stretching
CHAPTER 3 BEGINNERS
CHAPTER 4 BASIC
CHAPTER 5 ADVANCED
6 The Number of the Beast
Why Dead-hangs?
Introduction Part (1 Week)
Phase 1 (3 months)
Phase 2 (4 months)
Workout C - Rest/Pause technique
Phase 3 (4 months)
Workout C - Reversed Pyramid
PART 4 NUTRITION
CHAPTER 1 LOST IN DIET LAND
How Diets Trick You Into Losing Weight
Why Do Diets Make You Feel Better?
CHAPTER 2 BREAKFAST: NOT THE MOST IMPORTANT MEAL OF THE DAY
Reality and Science Behind Breakfast.
Special Weight Loss Diets - What Works For Me
CHAPTER 3 INTERMITTENT FASTING & THE MYTH OF FREQUENT MEALS
Training in a Fasted State & The Frequent Meal Myth
CHAPTER 4 HOW CLEAN SHOULD YOUR DIET BE?
CHAPTER 5 MY SECRET WEIGHT-LOSS STRATEGY
CHAPTER 6 THE TRUTH ABOUT SUPPLEMENTS
CHAPTER 7
FINAL THOUGHTS ON NUTRITION
FINAL THOUGHTS ON HOMEMADE MUSCLE
Common Excuses Your Mind Will Use Against You to Avoid Working Out
How to train when life gets in the way
Missing your passion for exercise
Weights or Bodyweight Exercise - What is Better?
EXERCISE MENU
Developing the Zen mindset
Recommended Equipment (optional)
Video Tutorials
#1 Pull-ups - The king of upper body exercises (Lats, Arms & Forearms)
#2 Push-ups (Chest, Triceps , Serratus Anterior)
#3 Pistol Squats (whole legs)
#4 Dips (Chest, Shoulders, Triceps)
#5 Inverted Rows (Middle Back Area)
#6 Handstand Push-ups (Shoulders & Triceps)
#7 Leg Raises (Lower and Side Abs)
#8 Prone Cobra (Lower Back)
End Notes