The Bodybuilding Bible
Mick Southerland
This audiobook is narrated by a digital voice.
The Bodybuilding Bible is a comprehensive guide designed for those looking to delve deep into the world of bodybuilding, covering a vast array of topics from workout techniques to nutritional strategies and mental health considerations. The book is structured to cater to both beginners and advanced bodybuilders, providing detailed insights into each aspect of the sport.
A significant part of the book is dedicated to workout schedules and routines, emphasizing the importance of personalizing your workout and understanding different workout splits like Full Body, Upper/Lower, and Push/Pull/Legs Split. Each split is dissected to reveal its unique benefits and how to implement it effectively.
Nutrition, a critical aspect of bodybuilding, is addressed extensively. The book covers macronutrients and micronutrients, meal planning, and specialized diets for different phases such as bulking and cutting. It also tackles the crucial topic of hydration and how to monitor progress through nutrition.
The mental and emotional aspects of bodybuilding receive significant attention. This includes understanding the psychology of a bodybuilder, the role of mental health in physical fitness, and strategies for developing mental toughness. The book also discusses the psychological challenges bodybuilders face, offering techniques for overcoming setbacks and maintaining a positive mindset.
The latter part of the book delves into more complex subjects like the use of steroids in bodybuilding. This includes a comprehensive discussion on the role of steroids, their psychological effects, managing stress and anxiety in competitions, and integrating mental health practices into training.
Each chapter of The Bodybuilding Bible is meticulously crafted to provide the reader with in-depth knowledge and practical advice, ensuring a holistic understanding of bodybuilding.
Duration - 12h 16m.
Author - Mick Southerland.
Narrator - Digital Voice Mike G.
Published Date - Monday, 20 January 2025.
Copyright - © 2023 Mick Southerland ©.
Location:
United States
Networks:
Mick Southerland
Digital Voice Mike G
Fitness Reseach Publishing
English Audiobooks
Findaway Audiobooks
Description:
This audiobook is narrated by a digital voice. The Bodybuilding Bible is a comprehensive guide designed for those looking to delve deep into the world of bodybuilding, covering a vast array of topics from workout techniques to nutritional strategies and mental health considerations. The book is structured to cater to both beginners and advanced bodybuilders, providing detailed insights into each aspect of the sport. A significant part of the book is dedicated to workout schedules and routines, emphasizing the importance of personalizing your workout and understanding different workout splits like Full Body, Upper/Lower, and Push/Pull/Legs Split. Each split is dissected to reveal its unique benefits and how to implement it effectively. Nutrition, a critical aspect of bodybuilding, is addressed extensively. The book covers macronutrients and micronutrients, meal planning, and specialized diets for different phases such as bulking and cutting. It also tackles the crucial topic of hydration and how to monitor progress through nutrition. The mental and emotional aspects of bodybuilding receive significant attention. This includes understanding the psychology of a bodybuilder, the role of mental health in physical fitness, and strategies for developing mental toughness. The book also discusses the psychological challenges bodybuilders face, offering techniques for overcoming setbacks and maintaining a positive mindset. The latter part of the book delves into more complex subjects like the use of steroids in bodybuilding. This includes a comprehensive discussion on the role of steroids, their psychological effects, managing stress and anxiety in competitions, and integrating mental health practices into training. Each chapter of The Bodybuilding Bible is meticulously crafted to provide the reader with in-depth knowledge and practical advice, ensuring a holistic understanding of bodybuilding. Duration - 12h 16m. Author - Mick Southerland. Narrator - Digital Voice Mike G. Published Date - Monday, 20 January 2025. Copyright - © 2023 Mick Southerland ©.
Language:
English
The Bodybuilding Bible
Duration:00:02:31
Introduction to Muscle Anatomy
Duration:00:04:17
Muscle Physiology Basics
Duration:00:04:44
Understanding Muscle Hypertrophy
Duration:00:04:45
The Biology of Muscle Growth
Duration:00:09:38
The Golden Era of Bodybuilding
Duration:00:04:13
Foundations of High Volume Training
Duration:00:03:54
Workout Structures and Routines
Duration:00:06:17
Key Exercises in High Volume Training
Duration:00:03:43
Nutrition for High Volume Training
Duration:00:04:21
Importance of Recovery in High Volume Training
Duration:00:04:34
Supplements in the Golden Era
Duration:00:03:04
Adapting High Volume Training to Modern Bodybuilding
Duration:00:04:17
Profiles of High Volume Training Icons
Duration:00:03:49
High Intensity Training (HIT) Overview
Duration:00:06:30
The 3 Steps
Duration:00:00:19
Step 1: Execution & Intensity
Duration:00:03:20
Step 2: Adaptation & Recovery
Duration:00:01:54
Step 3: Mindset & Determination
Duration:00:02:22
The Workout Explained
Duration:00:00:31
Day 1: Upper Body
Duration:00:01:06
Day 2: Rest & Recovery
Duration:00:00:23
Day 3: Lower Body & Core
Duration:00:00:45
Day 4: Rest & Recovery
Duration:00:00:19
Day 5: Full Body
Duration:00:00:31
Days 6 & 7: Rest & Recovery
Duration:00:01:06
Embracing Failure
Duration:00:03:27
Recovery Time is Critical
Duration:00:04:43
Avoiding and Overcoming Injuries
Duration:00:12:05
Adapting the Method for Different Goals
Duration:00:08:25
Mindset and Motivation
Duration:00:06:33
Workout Routines
Duration:00:07:29
Example Workout Split
Duration:00:03:21
Advanced Techniques
Duration:00:15:07
The Essence of Workout Splits
Duration:00:05:21
The Science Behind Splitting Workouts
Duration:00:04:04
Tailoring Your Split: Factors to Consider
Duration:00:03:49
A Balanced Approach: Combining Science with Individual Needs
Duration:00:03:44
The Full Body Split
Duration:00:12:36
The Upper/Lower Split
Duration:00:15:34
Push/Pull/Legs Split
Duration:00:10:48
The Bro Split
Duration:00:10:41
The 5x5 Split
Duration:00:13:00
Hybrid and Custom Splits
Duration:00:27:11
Exploring Champions' Workout Splits
Duration:00:00:26
Arnold Schwarzenegger
Duration:00:02:44
Dorian Yates
Duration:00:02:43
Mamdouh "Big Ramy" Elssbiay's
Duration:00:02:30
Mike Mentzer
Duration:00:01:27
Kai Greene
Duration:00:01:00
Dexter Jackson
Duration:00:02:01
Lee Haney
Duration:00:02:09
Jay Cutler
Duration:00:02:51
Ronnie Coleman
Duration:00:01:54
Derek Lunsford
Duration:00:01:54
Chris Bumstead
Duration:00:10:43
Giant Sets
Duration:00:03:18
Forced Reps
Duration:00:02:45
Eccentric Contractions (Negatives)
Duration:00:02:58
Twenty-Ones
Duration:00:03:05
Timed Sets/Reps
Duration:00:02:49
Partial Reps
Duration:00:02:46
Pre-Exhaustion
Duration:00:02:32
Post-Exhaustion Sets
Duration:00:02:30
Pyramiding
Duration:00:02:28
Advanced Training Techniques
Duration:00:03:39
Workout Schedules and Routines
Duration:00:04:09
Personalizing Your Workout
Duration:00:03:41
Understanding Supersets
Duration:00:02:07
Types of Supersets
Duration:00:02:35
Benefits of Supersets
Duration:00:02:43
Designing Superset Workouts
Duration:00:03:07
Targeting Specific Muscle Groups
Duration:00:02:32
Technique and Form
Duration:00:02:53
Integrating Supersets with Other Training Methods
Duration:00:02:35
Advanced Superset Strategies
Duration:00:03:09
Fundamental Principles of FST-7
Duration:00:04:10
The Science Behind the Number '7'
Duration:00:03:34
Advanced FST-7 Strategies
Duration:00:03:56
Benefits of FST-7
Duration:00:04:10
Workout Schedules and Routines in FST-7
Duration:00:05:25
Basic FST-7 Exercises
Duration:00:09:31
Incorporating FST-7 Principles
Duration:00:03:42
A New Approach to Fitness
Duration:00:06:14
The Mechanics of Movement
Duration:00:09:03
Matrix 21s Exercises
Duration:00:14:19
Workout Routines and Schedules
Duration:00:08:58
Macronutrients for Muscle Growth
Duration:00:07:12
Micronutrients and Supplements
Duration:00:07:39
Meal Planning and Timing
Duration:00:10:26
Nutritional Strategies for Bulking and Cutting
Duration:00:06:13
Specialized Diets for Bodybuilders
Duration:00:07:19
Staying Hydrated and Monitoring Progress
Duration:00:09:59
Common Mistakes and Pitfalls
Duration:00:07:30
Example Meal Plans
Duration:00:07:19
Importance Of Mental Health In Achieving Physical Goals
Duration:00:01:51
Understanding The Mindset Of A Bodybuilder
Duration:00:01:49
Common Psychological Challenges Faced By Bodybuilders
Duration:00:02:26
The Role Of Mental Health In Physical Fitness
Duration:00:01:58
Techniques For Developing Mental Toughness
Duration:00:02:32
Strategies For Overcoming Setbacks And Failures
Duration:00:02:33
The Power Of A Positive Mindset In Training
Duration:00:02:15
Exploring Sources Of Motivation In Bodybuilding
Duration:00:02:28
Long-Term Goal Setting And Maintaining Focus
Duration:00:02:31
Overcoming Periods Of Low Motivation
Duration:00:02:01
Identifying And Overcoming Self-Doubt
Duration:00:02:49
Building A Strong Sense Of Self-Confidence
Duration:00:02:30
Role Of Self-Talk And Affirmations In Building Mental Strength
Duration:00:02:12
Understanding Steroids And Their Role In Bodybuilding
Duration:00:02:05
Psychological Effects Of Steroid Use
Duration:00:02:11
Dilemma Of Steroids In Competitive Bodybuilding
Duration:00:01:47
The Impact Of Steroids On Mental Wellness
Duration:00:01:55
Recognizing And Addressing Dependency Issues
Duration:00:02:07
Managing Stress And Anxiety In Competitions
Duration:00:02:13
Techniques For Staying Calm And Focused Under Pressure
Duration:00:02:21
Balancing Competition With Personal Life And Mental Health
Duration:00:01:45
Incorporating Mindfulness And Meditation Into Training
Duration:00:01:53
The Role Of Mental Training In Physical Performance
Duration:00:01:41
Techniques For Mental Relaxation And Recovery
Duration:00:02:06
Integrating Mental Health Practices Into Daily Routines
Duration:00:01:58
The Importance Of Rest, Nutrition, And Life Outside The Gym
Duration:00:01:37
Strategies For A Sustainable And Healthy Bodybuilding Career
Duration:00:02:11
Understanding Motivation in Bodybuilding
Duration:00:01:58
Identifying Plateaus and Their Causes
Duration:00:01:31
Mental Barriers to Progress
Duration:00:01:46
Revitalizing Your Training Regimen
Duration:00:02:07
Goal Setting and Re-evaluation
Duration:00:01:39
Mental Techniques for Sustained Motivation
Duration:00:02:18
Planning for the Future
Duration:00:02:12
Mental and Emotional Aspects
Duration:00:08:32
Disclaimer and Medical Advice Warning
Duration:00:01:40
Introduction
Duration:00:03:28
Fundamentals of Anabolic Steroids
Duration:00:03:44
General Side Effects and Risks
Duration:00:04:42
Understanding Dosages and Cycles
Duration:00:03:52
Steroids for Bulking - Maximizing Muscle Mass
Duration:00:03:42
Testosterone
Duration:00:03:56
Dianabol (Methandrostenolone)
Duration:00:04:07
Deca-Durabolin (Nandrolone Decanoate)
Duration:00:03:07
Anadrol (Oxymetholone)
Duration:00:03:04
Trenbolone Acetate
Duration:00:03:27
Cycle Examples for Bulking
Duration:00:03:37
Bulking Diet and Nutrition Synergy
Duration:00:03:43
Steroids for Cutting - Shredding Fat, Preserving Muscle
Duration:00:04:08
Winstrol (Stanozolol)
Duration:00:03:07
Anavar (Oxandrolone)
Duration:00:03:17
Masteron (Drostanolone)
Duration:00:02:34
Primobolan (Methenolone)
Duration:00:03:30
Clenbuterol (though not a steroid, often used in cutting phases):
Duration:00:03:42
Cutting Diet and Nutrition Synergy
Duration:00:03:34
Managing Side Effects During Cutting Cycles
Duration:00:03:26
Strength-Enhancing Steroids
Duration:00:02:49
Halotestin (Fluoxymesterone)
Duration:00:02:25
Trenbolone Hexahydrobenzylcarbonate
Duration:00:02:31
Turinabol (Chlorodehydromethyltestosterone)
Duration:00:02:37
Testosterone Suspension
Duration:00:02:34
Cycle Examples for Enhanced Strength
Duration:00:03:05
Side Effects Management for Strength Athletes
Duration:00:03:33
Ancillary Compounds and Supportive Therapies
Duration:00:03:36
Aromatase Inhibitors
Duration:00:03:03
Selective Estrogen Receptor Modulators (SERMs)
Duration:00:02:49
Selective Androgen Receptor Modulators (SARMs)
Duration:00:03:01
Human Growth Hormone (HGH) and Peptides
Duration:00:02:54
Liver Support and Other Protective Measures
Duration:00:02:39
Psychological Support and Addressing Dependency
Duration:00:02:38
Planning and Executing Steroid Cycles
Duration:00:03:22
Pre-Cycle Health Evaluation
Duration:00:01:55
Establishing Goals and Selecting Appropriate Steroids
Duration:00:02:25
Detailed Cycle Planning: Duration, Dosages, and Stacking
Duration:00:02:02
Intra-Cycle Monitoring and Adjustments
Duration:00:01:44
Post Cycle Therapy (PCT)
Duration:00:03:57
PCT Drugs Used in Bodybuilding
Duration:00:05:59
Adjunctive PCT Strategies for Bodybuilders
Duration:00:01:23
Tailored PCT Protocols for Bodybuilders
Duration:00:01:26
Tracking and Tweaking PCT for Bodybuilders
Duration:00:01:28
A Global Perspective on Anabolic Steroids
Duration:00:01:39
Steroids in Competitive Bodybuilding
Duration:00:01:33
Steroids in Sports and Society
Duration:00:01:38
Future Trends and Research
Duration:00:01:46
Myths and Misconceptions
Duration:00:01:36
Understanding the Real Risks and Rewards
Duration:00:01:40
The Importance of Educated and Informed Use
Duration:00:01:34
Steroid Detection Times and Testing
Duration:00:01:45
Glossary of Terms
Duration:00:05:24