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Maximize your strength and muscle definition by applying the latest breakthroughs in scientific research to your training. The new edition of Serious Strength Training presents scientifically based guidelines for periodization workouts, new information on incorporating popular bodybuilding systems into the periodization plan, 80 exercises that cause the greatest stimulation in the muscles, a nutrition periodization program that explains how to meet the body's changing dietary needs during each phase of training. Serious Strength Training begins by outlining the basic scientific principles of training for strength and muscle mass; what happens to the body during training and why. Then it sets detailed guidelines for program design, explaining how to calculate training volume, intensity, rest intervals, number of exercises, and loading patterns. Lead author Tudor Bompa demonstrates how to use periodized workouts to peak at optimal times by manipulating six different training phases: anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, and transition.
This edition also presents a revolutionary metabolically based approach; created by Maura Di Pasquale, an internationally renowned physician; that allows readers to structure their diets to meet their individual metabolic profiles. Serious Strength Training includes programs for strength trainers and bodybuilders as well as for those with special needs and interests. Scientifically sound and research-based, it’s also ideal for strength and conditioning experts and exercise scientists who want to know the best methods for developing greater muscle power and mass.
About the Author
Tudor O. Bompa, PhD, revolutionized Western training methods when he introduced his groundbreaking theory of periodization in Romania in 1963. After adopting his training system, the Eastern Bloc countries dominated international sports through the 1970s and 1980s. In 1988, Dr. Bompa applied his principle of periodization to the sport of bodybuilding. He has personally trained 11 Olympic Games medalists (including four gold medalists) and has served as a consultant to coaches and athletes worldwide.
Dr. Bompa's books on training methods, including Theory and Methodology of Training: The Key to Athletic Performance and Periodization of Training for Sports, have been translated into 17 languages and used in more than 130 countries for training athletes and educating and certifying coaches. Bompa has been invited to speak about training in more than 30 countries and has been awarded certificates of honor and appreciation from such prestigious organizations as the Argentinean Ministry of Culture, the Australian Sports Council, the Spanish Olympic Committee, and the International Olympic Committee. A member of the Canadian Olympic Association and the Romanian National Council of Sports, Dr. Bompa is professor emeritus at York University, where he has taught training theories for 25 years. He and his wife, Tamara, live in Sharon, Ontario.
Mauro Di Pasquale, MD, a physician specializing in nutrition and sports medicine, spent 10 years at the University of Toronto teaching and researching nutritional supplements and drug use in sports. He wrote both Bodybuilding Supplement Review and Amino Acids and Proteins for the Athlete and has written hundreds of articles for Muscle and Fitness, Flex, Men’s Fitness, Shape, Muscle Media, and Ironman, among many others. Pasquale was a powerlifter for over 20 years, winning the powerlifting world championships in 1976 and the World Games in 1981. Di Pasquale received his medical degree from the University of Toronto and is a certified medical review officer. Currently the president of the International United Powerlifting Federation and the Pan American Powerlifting Federation, he lives in Ontario, Canada.
Lorenzo J. Cornacchia is a former bodybuilder, former professional wrestler for the National Wrestling Alliance (NWA), and has conducted extensive electromyography (EMG) research to identify which exercises cause the greatest muscle stimulation and which could potentially cause harm. The Periodized Program that developed out of his research helped professional bodybuilder, Laura Binetti, win the World’s Championship in Detroit, Michigan and go on to receive her highest ranking title ever in Ms.Olympia. Cornacchia is presently a contributing editor and author for Ironman magazine. Cornacchia received his B.A in Physical Education and Health from York University. A member of the Association of Kinesiologists of Canada, he presently resides in Oak Ridges, Ontario.
Table of Contents
Part I. Science of Strength Training
Chapter 1. Adapting to the Training Stimulus
Chapter 2. Understanding the Periodization System
Chapter 3. Designing the Perfect Program
Chapter 4. Accelerating Muscle Recovery
Chapter 5. Maximizing Nutrition for Muscle Growth
Chapter 6. Using Nutritional Supplements
Part II. Maximum Stimulation Exercises
Chapter 7. Choosing the Best Exercises
Chapter 8. Lower Body Exercises
Chapter 9. Upper Body Exercises
Part III. The Six Phases of Training
Chapter 10. Anatomical Adaptation (AA)
Chapter 11. Hypertrophy (H)
Chapter 12. Mixed Training (M)
Chapter 13. Maximum Strength (MxS)
Chapter 14. Muscle Definition (MD)
Chapter 15. Transition (T)
Appendix 1: Training Log
Appendix 2: Maximum Lift Based on Repetitions
Appendix 3: Maximum Weight Chart
Words of Praise
"With science as the backbone and loaded with in-depth practical advice, Serious Strength Training provides a carefully constructed step-by-step approach. This is a good addition to the library of bodybuilders of all levels."
Muscle & Fitness, August 1998
"In their book, Serious Strength Training, the authors outline a workout routine that takes into consideration family obligations and hectic holiday seasons. It’s about time! You will find programs for entry-level, recreational, and advanced strength trainers and bodybuilders. This book is excellent."
MA Training, March 1999
"Serious Strength Training gives us the ultimate advice because authors Di Pasquale and Bompa are the world’s most recognized authorities on nutrition and training."
Robert Kennedy
Publisher, MuscleMag International, Oxygen, and American Health & Fitness
"Serious Strength Training brings science into the gym. Hone your workouts with the most effective, efficient exercises and get the gains you deserve for your sweat and effort."
Steve Holman
Editor in chief, Ironman magazine
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