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TABLE OF CONTENTS
1 - WHY I WROTE THE BOOK - $1.00
2 THE INHERENT PROBLEMS WITH RESEARCH - $1.00
3 - HOW TO USE THIS BOOK - $1.00
Question everything!!
4 - GLOSSARY OF PHYSIOLOGICAL & EXERCISE TERMS - $1.00
5 - YOUR BELIEF SYSTEMS & HOW THEY INFLUENCE BOTH YOU & YOUR TRAINING: - $1.00
6 - THE BIOLOGY OF TRANSCENDENCE THE FIRST MATRIX OF PSYCHIC PHENOMENA
7 -GLOSSARY OF MYSTICAL, PSYCHOLOGICAL, & SPIRITUAL TERMS:THE VARIOUS TYPES OF MYSTICAL OR SPIRITUAL EXPERIENCES PEOPLE MAY HAVE EXPERIENCED - $1.00
8 - MENTAL HEALTH & SOCIAL ISSUES: - $1.00
Biblical Sins Sins Against God & Society
Behaviors that Alienate Miss Manners & Most Other People
Internal Visualization
Breathing
Postural & Muscular Manipulation
Sounds & Tones
The Power of Music & Rhythm
External Visual Patterns & Focal Points
Hypnosis & Self-hypnosis
Lucid Dreaming
9 - Logic & its relationship with emotions, the spirit, & the environment: - $1.00
Understanding how the past, future & present, & all the powerful techniques relate to your workouts:
How to logically achieve your goals for the integration of your physical, mental, emotional, financial, & spiritual selves:
10 - WHY WE SHOULD LIFT WEIGHTS ANYWAY? - $1.00
11 - DIFFERENT TYPES OF FITNESS: - $1.00
12 - HOW DIFFERENT SPORTS & ACTIVITIES COMPARE TOWARDS A BALANCED FITNESS PROFILE - $1.00
The different factors that you can manipulate are as follows:
13 - HOW WEIGHT TRAINING RELATES IN THE REAL WORLD: - $1.00
14 - THE HOLISTIC BENIFITS OF WEIGHT TRAINING: - $1.00
FACTS AND MYTHS ABOUT WEIGHT TRAINING
15 - WHY MOST PEOPLE DOOM THEMSELVES TO FAILURE: - $1.00
Seven Important Characteristics for Achieving Success
A Summary of a Success Formula
More Evidence that Resistance Training Incites Mystical States
16 - MUSCLE COMPOSITION, BODY TYPES, LEVERAGE, & OTHER ASPECTS OF STRENGTH:
17 - BODY TYPES: - $1.00
18 - MUSCLE STRUCTURE & THE THEORY OF MUSCULAR CONTRACTION: - $1.00
19 - THE OTHER ASPECTS OF STRENGTH: - $1.00
20 - DIFFERENT TYPES OF STRENGTH: - $1.00
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ABSOLUTE STRENGTH
a. Concentric strength:
b. Eccentric strength:
c. Static strength:
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SPEED STRENGTH
a. Starting strength:
b. Explosive strength:
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ANAEROBIC POWER & AEROBIC STRENGTH
a. Local muscular endurance:
b. Strength endurance:
c. Speed endurance:
21 - FAST TWITCH & SLOW TWITCH MUSCLE FIBERS- THE ENGINES THAT MOVE US - $1.00
22 - WEIGHT TRAINING FOR WOMEN: - $1.00
23 - WEIGHT TRAINING FOR CHILDREN: - $1.00
24 - WEIGHT TRAINING FOR THE ELDERLY: - $1.00
25 - WEIGHT TRAINING FOR THE INJURED OR SICK: - $1.00
26 - SEX, SENSUALITY, & RESISTANCE TRAINING: - $1.00
27 - TREATING ADDICTIONS WITH RESISTANCE TRAINING: - $1.00
28 - REPS & THEIR EFFECTS: - $1.00
Local Muscular Endurance:
Anaerobic Power:
Limit Strength or Max Force Strength
Power:
Speed Strength:
29 - SPEED TRAINING: - $1.00
30 - VARIABLES INFLUENCING SET SELECTION: - $1.00
31 - VELOCITY: - $1.00
32 - TEMPO: - $1.00
33 - REST INTERVALS: - $1.00
34 - TIME UNDER TENSION: - $1.00
35 - TRAINING VOLUME: - $1.00
36 - TRAINING WORKLOAD: - $1.00
37 - TRAINING INTENSITY: - $1.00
38 - TRAINING FREQUENCY: - $1.00
39 - TRAINING DURATION: - $1.00
40 - ISOLATION OR SYNERGY: - $1.00
41 - ROTATION OF EXERCISES: - $1.00
Strength Ratio Averages for Balanced Strength & Safety
42 - SCULPTING YOUR MUSCLES- WHEN YOU WANT TO REMODEL: - $1.00
43 - GOOD FORM IS THE ONLY FORM: - $1.00
44 - PICKING THE RIGHT GYM FEELING AT HOME: - $1.00
45 - OFF THE RACKS FOR SIZE & STRENGTH: - $1.00
46 - CHAIN LINK WORKOUTS - WORKING THE WEAKEST LINK: - $1.00
47 - HOW TO UP YOUR INCREMENTS: - $1.00
48 - CHANGING THE ORDER OF YOUR WORKOUTS: - $1.00
49 - RECOVERY & RESTORATION: - $1.00
1. OPTIMAL NUTRITION:
2. CHIROPRACTIC ADJUSTMENTS:
3. ELECTRO THERAPY:
4. OXYGEN THERAPY:
5. HYPERBARIC CHAMBER:
6. ULTRA SOUND:
7. SAUNA SESSIONS:
8.HYDRA THERAPY:
9. ACUPUNCTURE:
10. ACUPRESSURE:
11. MASSAGE: THE VARIOUS WAYS IT CAN BENEFIT YOU:
12. SELF HYPNOSIS:
13. MEDITATION:
14. TRANSCENDENTAL MEDITATION:
15. YOGA:
16. BREATHING EXERCISES:
17. LIGHT TRAINING DAYS:
18. STRETCHING:
19. COMMUNING & HEALING WITH NATURE:
20. MISCELLANEOUS
52 - WINDOWS OF OPPORTUNITY: - $1.00
53 - LIFETIME WINDOWS OF OPPORTUNITY: - $1.00
54 - DAILY WINDOWS OF OPPORTUNITY: - $1.00
55 - FEEL GOOD PHYSICS - $1.00
56 - DOWN & DIRTY PHYSICS GETTING INTO THE NITTY-GRITTY: - $1.00
57 - THE PROPER HIERARCHY OF THE DIFFERENT TRAINING METHODOLOGIES: - $1.00
59 - THE ART OF SANDBAGGING: - $1.00
60 - TRAINING YOUR ENERGY SYSTEMS - THE BEST WAY TO TRAIN: - $1.00
61 - THE STRENGTH & WEAKNESS OF PERIODIZATION TRAINING: - $1.00
62 - THE STRENGTH & WEAKNESS OF PERCENT TRAINING: - $1.00
63 - THE STRENGTH & WEAKNESS OF PERCENT BASED TRAINING CYCLES: - $1.00
64 - Chart to Determine Your 1 Rep Max Based On Wt Used For Set Number of Reps. - $1.00
65 - NUTRITION FOR OPTIMAL RESULTS - FOOD FOR THOUGHT: - $1.00
The Food Groups:
1. Complex Carbohydrates:
a. Starchy carbohydrates
b. Fibrous carbohydrates
c. Fruits
2. Protein
3. Fats
a. Saturated
b. Polyunsaturated
c. Monounsaturated
66 - THE FEAST & FAMINE PHENOMENA: - $1.00
What research shows us:
More Research on Feast & Famine:
A Closer Look at the Feasting Phase:
A Closer Look at the Famine Phase:
More Keys to Understanding Feast & Famine and How it Relates to Your Goals:
The Different Nutritional Options for Gaining Muscle & Keeping Your Body Fat Low by Adjusting Caloric Intake
67 - THE PLIGHT OF THE VEGETARIANS: - $1.00
68 - THE COST OF SUPPLEMENTS OUT OF YOUR POCKET & OUT OF YOUR MIND: - $1.00
69 - STEROIDS FOOLS WILL GO WHERE ANGELS FEAR TO TREAD: - $1.00
70 - PERSONAL TRAINERS WHO NEEDS THEM ANYWAYS: - $1.00
71 - CREATING THE RIGHT PROGRAM: - $1.00
Finding the Right Workout Strategies for You:
72 WORKOUT CHARTS - $1.00
73 PLANES OF MOVEMENT OF EXERCISES & MUSCLE FUNCTION
74 - EXERCISES & THE MUSCLES THAT ARE MOST DIRECTLY WORKED:
CHEST MUSCLES & KINESIOLOGY
ANATOMY OF THE PECTORALIS MAJOR MUSCLE
Upper fibers
Medial fibers
Lower fibers
ANATOMY OF THE PECTORALIS MINOR MUSCLE
ANATOMY OF THE SERRATUS ANTERIOR MUSCLE
ANATOMY OF THE COROCOBRACHAILIS MUSCLE
Description & Kinesiology of Common Chest Exercises
76 Different Chest Exercises
1. Bench
2. Incline Bench
3. Decline Bench
4. Pec Deck
5. Supine Dumbbell Bench
6. Incline Dumbbell Bench-
7. Decline Dumbbell Bench
. Supine Dumbbell Flyes
9. Incline Dumbbell Flyes
10. Decline Dumbbell Flyes
11. Dips
12. Dumbbell Pullovers
Table Showing List of 76 Different Chest Exercises
SHOULDERS
ANATOMY OF THE DELTOID MUSCLES
ANATOMY OF THE ANTERIOR DELTOIDS ANTERIOR FIBERS
ANATOMY OF THE LATERAL OR MEDIAL DELTOIDS LATERAL OR MEDIAL FIBERS
ANATOMY OF THE POSTERIOR DELTOIDS POSTERIOR FIBERS
Description & Kinesiology of Common Shoulder Exercises
13. Behind the Neck Press
14. Front Presses
15. Dumbbell Press
16. Front Raises
17. Upright Rows Wide
18. Upright Rows Close
19. Lateral Raises
21. Standing Flyes
Table Showing List of 110 Different Triceps Exercises
TRICEPS
ANATOMY OF THE TRICEPS BRACHII MUSCLES
ANATOMY OF THE LONG HEAD of TRICEPS
ANATOMY OF THE MEDIAL HEAD of TRICEPS
ANATOMY OF THE LATERAL HEAD of TRICEPS
ANATOMY OF THE ANCONEUS MUSCLE
231 Different Triceps Exercises
22. Tricep Bench Press
23. Tricep Press
24. Tricep Pushdown
25. One Handed Tricep Dumbbell Press
26. Tricep Dumbbell Bench
Table Showing List of 110 Different Triceps Exercises
BICEPS
UPPER ARMS
BRACHIORADIALIS MUSCLE
BRACHIALIS MUSCLE
BICEPS BRACHII MUSCLE
Description & Kinesiology of Common Bicep & Forearm Exercise
27. Scott Curl Under - (Wide)
28. Scott Curl Under - (Close)
29. Scott Curl Over (Wide)
30. Scott Curl Over (Close)
31. Standing Curls (Over)
32. Standing Curls (Under)
33. Seated Hammer Curls
34. Curl Machine
Table Showing List of 213 Biceps & Forearm Exercises
FOREARMS (Lower Arms)
ANATOMY OF THE FLEXOR CARPI RADIALIS MUSCLE
ANATOMY OF THE FLEXOR CARPI ULNARIS MUSCLE
ANATOMY OF THE PALMARIS LONGUS MUSCLE
ANATOMY OF THE EXTENSOR CARPI ULNARIS MUSCLE
ANATOMY OF THE EXTENSOR CARPI RADIALIS BREVIS MUSCLE
ANATOMY OF THE EXTENSOR CARPI RADIALIS LONGUS MUSCLE
ANATOMY OF THE FLEXOR DIGITORUM SUPERFICIALIS MUSCLE
ANATOMY OF THE FLEXOR DIGITORUM PRODUNDUS MUSCLE
ANATOMY OF THE FLEXOR POLLICIS LONGUS MUSCLE
ANATOMY OF THE FLEXOR POLLICIS BREVIS MUSCLE
ANATOMY OF THE EXTENSOR DIGITORUM MUSCLE
ANATOMY OF THE EXTENSOR INDICIS MUSCLE
ANATOMY OF THE EXTENSOR DIGITI MINIMI MUSCLE
ANATOMY OF THE EXTENSOR POLLICIS LONGUS MUSCLE
ANATOMY OF THE EXTENSOR POLLICIS BREVIS MUSCLE
ANATOMY OF THE ABDUCTOR POLLICIS LONGUS MUSCLE
ANATOMY OF THE ABDUCTOR POLLICIS BREVIS MUSCLE
ANATOMY OF THE PRONATOR QUADRATUS MUSCLE
ANATOMY OF THE PRONATOR TERES MUSCLE
ANATOMY OF THE SUPINATOR MUSCLE
ANATOMY OF THE ANCONEUS MUSCLE
MUSCLES of the HAND
MUSCLES ACTING on the LITTLE FINGER
INTRINSIC MUSCLES of the HAND
MUSCLES ACTING on the THUMB
Description & Kinesiology of Common Forearm Exercises
35. Wrist Roller (Forward)
36. Wrist Roller (Backward)
37. Dumbbell Wrist Curls (Over)
38. Dumbbell Wrist Curls (Under)
39. Farmers Walk
40. Weighted Hand Grip
Table Showing Lists of 132 Forearm Exercises
BACK
ANATOMY OF THE UPPER BACK
ANATOMY OF THE LATISSIMUS DORSI MUSCLE
ANATOMY OF THE TERES MINOR MUSCLE
ANATOMY OF THE TERES MAJOR MUSCLE
ANATOMY OF THE INFRASPINATUS MUSCLE
ANATOMY OF THE SUBSCAPULARIS MUSCLE
ANATOMY OF THE SUPRASPINATUS MUSCLE
ANATOMY OF THE RHOMBOID MUSCLES (Major & Minor)
ANATOMY OF THE COROCORACHAILIS MUSCLE
Description & Kinesiology of Common Upper Back Exercises
41. Pull-downs (Wide)
42. Pull-downs (Close)
43. Pull-ups (Wide)
44. Pull-ups (Close)
45. Seated Rows
46. Standing Bent Over Rows
47. Standing Bent Over Cheat Rows
48. T-Bar Rows
49. Lat Pullover
50. Hammer Lat Machine
51. Dumbbell Rows
Table Showing List of 100 Upper Back Exercises
TRAPEZIUS
ANATOMY OF THE Trapezius Upper Fibers
ANATOMY OF THE Trapezius Middle Fibers
ANATOMY OF THE Trapezius Lower Fibers
Description & Kinesiology of Common Trapezius Exercises
52. Barbell Shrugs (Front)
53. Dumbbell Shrugs
54. Behind Back Shrugs
55 Hammer Shrugs
Table Showing 17 Trapezius Exercises
THE HIPS GLUTES & LOWER BACK
THE HIPS, GLUTES & the ENTIRE BACK
ANATOMY OF THE ERECTOR SPINAE MUSCLES (Sacrospinalis)
ANATOMY OF THE ILIOCOSTALIS (Thoracis, Lumborum)
ANATOMY OF THE LONGISSIMUS (Thoracis)
ANATOMY OF THE SPINALIS (Thoracis)
ANATOMY OF THE SEMISPINALIS (Thoracis)
ANATOMY OF THE INTERSPINALES (Thoracis)
ANATOMY OF THE INTERSPINALES (Lumborum)
ANATOMY OF THE INTERTRANSVERSARII (Thoracis & Lumborum)
ANATOMY OF THE GLUTEUS MINIMUS MUSCLE
ANATOMY OF THE GLUTEUS MAXIMUS MUSCLE
Description & Kinesiology of Common Lower Back Exercise
ANATOMY OF THE MULTIFIDUS
ANATOMY OF THE ROTATORES (Thoracis)
ANATOMY OF THE ROTATORES (Lumborum)
ANATOMY OF THE ILIOPSOAS MUSCLE
ANATOMY OF THE GLUTEUS MEDIUS MUSCLE
56. Hyper-extensions
57. Reverse Hyper-extensions
58. Good Mornings
Table Showing the 16 Lower Back Exercises
NECK
ANATOMY OF THE LEVATOR SCAPULAE MUSCLES
ANATOMY OF THE LONGISSIMUS MUSCLES (Capitus, Cervicis)
ANATOMY OF THE SPLENIUS MUSCLES (Cervicis, Capitus)
ANATOMY OF THE ILIOCOSTALIS MUSCLES (Cervicis)
ANATOMY OF THE SEMISPINALIS (Capitus, Cervicis)
ANATOMY OF THE RECTUS CAPITUS ANTERIOR MUSCLE
ANATOMY OF THE RECTUS CAPITUS LATERALIS MUSCLE
ANATOMY OF THE LONGUS CAPITUS MUSCLE
ANATOMY OF THE STERNOCLEIDOMASTOID MUSCLE
ANATOMY OF THE SCALENUS ANTERIOR MUSCLE
ANATOMY OF THE SCALENUS MEDIUS MUSCLE
ANATOMY OF THE SCALENUS POSTERIOR MUSCLE
ANATOMY OF THE RECTUS CAPITUS POSTERIOR MAJOR MUSCLE
ANATOMY OF THE RECTUS CAPITUS POSTERIOR MINOR MUSCLE
ANATOMY OF THE OBLIQUE CAPITUS SUPERIOR MUSCLE
ANATOMY OF THE OBLIQUE CAPITUS INFERIOR MUSCLE
Description & Kinesiology of Common Neck Exercises
59. Lateral Flexion
60. Forward Flexion
61. Hyperextension of the Neck
62. Flexion Both Left & Right of the Neck
63. Neck Bridges
Table Showing 30 Neck Exercises
THE UPPER LEGS
ANATOMY OF THE THE UPPER LEGS SIX DEEP LATERAL ROTAROR MUSCLES (Piriformis)
ANATOMY OF THE GEMELLUS SUPERIOR MUSCLES
ANATOMY OF THE GEMELLUS INFERIOR MUSCLES
ANATOMY OF THE OBTURATOR EXTERNUS MUSCLES
ANATOMY OF THE OBTURATOR INTERNUS MUSCLES
ANATOMY OF THE QUADRATUS FEMORIS MUSCLES
ANATOMY OF THE PIRIFORMIS
ANATOMY OF THE SATORIUS MUSCLES
ANATOMY OF THE TENSOR FASCIAE LATAE MUSCLE
HAMTRINGS
ANATOMY OF THE BICEPS FEMORIS MUSCLE
ANATOMY OF THE SEMITENDINOSUS MUSCLE
ANATOMY OF THE SEMIMEMBRANOSUS MUSCLE
ANATOMY OF THE PECTINEUS MUSCLE
ANATOMY OF THE ADDUCTOR LONGUS MUSCLE
ANATOMY OF THE ADDUCTOR MAGNUS MUSCLE
ANATOMY OF THE ADDUCTOR BREVIS MUSCLE
ANATOMY OF THE GRACILIS MUSCLE -
ANATOMY OF THE QUADRICEPS MUSCLES
ANATOMY OF THE RECTUS FEMORIS
ANATOMY OF THE VASTUS LATERALIS (EXTERNUS) MUSCLE
ANATOMY OF THE VASTUS INTERMEDIUS MUSCLE
ANATOMY OF THE VASTUS MEDIALIS (INTERNUS) MUSCLE
THE HIPS, GLUTES & LOWER BACK
ANATOMY OF THE ILIOPSOAS MUSCLE
ANATOMY OF THE GLUTEUS MEDIUS MUSCLE
ANATOMY OF THE GLUTEUS MINIMUS MUSCLE
ANATOMY OF THE GLUTEUS MAXIMUS MUSCLE
Description & Kinesiology of Common Leg Exercises
64. Squats (Deep)
65. Deadlifting
66. Front Squats (Deep)
67. Overhead Squats (Deep)
68. Leg Presses
69. Squat Machine
70. Hack Squats
71. Good Mornings
72. Off the Rack Squats
73. Off the Rack Deadlifts
74. Seated Leg Curl
75. Supine Leg Curls
76. Stiff Legged Deadlifts
Table Showing 148 Leg Exercises
THE LOWER LEG MUSCLES
ANATOMY OF THE TIBIALIS ANTERIOR MUSCLES
ANATOMY OF THE EXTENSOR DIGITORUM LONGUS MUSCLES
ANATOMY OF THE EXTENSOR HALLUCIS LONGUS MUSCLES
ANATOMY OF THE POPLITEUS MUSCLES
ANATOMY OF THE TIBIALIS POSTERIOR MUSCLES
ANATOMY OF THE FLEXOR DIGITORUM LONGUS MUSCLES
ANATOMY OF THE FLEXOR HALLUCIS LONGUS MUSCLES
ANATOMY OF THE THE CALVES
ANATOMY OF THE SOLEUS MUSCLES
Description & Kinesiology of Common Lower Leg Exercises
55. Standing Calve Raises
78. Calve Raise Machine
79. Donkey Calve Machine
Calves Soleus Exercises
80. Seated Calve Raises
Table Showing 67 Lower Leg Exercises
ABDOMINALS
ANATOMY OF THE RECTUS ABDOMINIS MUSCLE
ANATOMY OF THE QUADRATUS LUMBORUM MUSCLES
ANATOMY OF THE TRANSVERSE ABDOMINIS MUSCLE
ANATOMY OF THE INTERNAL OBLIQUE ABDOMINAL MUSCLE
Description & Kinesiology of Common Abdominal Exercises
81. Swiss Ball or Towel Crunches
82. Incline Crunches
83. Standing Side Bends
84. Hanging Side Leg Raises
85. Supine Leg Raises
86. Seated Leg Pull-in Hip Tucks
Table Showing 147 Abdominal Exercises
List of Exercises Shown n Order Throughout the Book ZEN & THE ART OF RESISTANCE TRAINING - A Yogic & Scientific Approach To Weight Training - $30.00 (642 Pages) ZEN & THE BIOLOGY OF TRANSCENDENCE THE FIRST MATRIX OF PSYCHIC PHENOMENA - $15.00 ZEN AND THE ART OF KINESIOLOGY - A Yogic & Scientific Approach To Movement - $20.00 (231 Pages) THE STRENGTH & WEAKNESSES OF VARIOUS TRAINING SYSTEMS - $10.00 (142 Pages) ZEN OF CREATING YOUR WORKOUT PROGRAMS - $10.00 (202 Pages) ZEN & THE VARIOUS ASPECTS OF STRENGTH - $10.00 (198 Pages)
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