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مشرف قسم العلاج الطبيعي
Maximum Muscle: The Science of Intelligent Physique Training
by Matt Perryman
Maximum Muscle is the compilation of several years worth of research into the subject of muscle growth. What really makes your muscles grow? Why do some people get massive without much trouble, while others can do the same things and spin their wheels for years? What should you be doing if you want to improve your physique?
These are questions that are constantly asked, and while there’s always answers forthcoming, you can’t just assume they’re correct. The trouble is not so much information, but how that information is absorbed, evaluated, and put to use. Without the tools of critical thinking, there’s no way to tell signal from noise.
Table Of Contents
Introduction.................................................................................................................................................7
Chapter 1: The Logic of Exercise.................................................................................................................11
Why You're Reading This..............................................................................................................................12
The Role of Science.................................................................................................................................15
Why We Can't Ignore Anecdote....................................................................................................................20
Knowledge: The Importance of Critical Thinking.............................................................................................25
How to Kill a Myth With Occam's Razor........................................................................................................27
The Labcoat Mindset: Towards a Model of Hypertrophy................................................................................28
Chapter 2: A Look at the Science...............................................................................................................30
What is Muscle?......................................................................................................................................30
Neurological Stuff.....................................................................................................................................31
Getting a Muscle Bigger .......................................................................................................................35
The Short-Term: Mechanical Signaling and Protein Synthesis.......................................................................40
The Long-Term: Adaptive Remodeling............................................................................................................44
Metabolic Variables .............................................................................................................................46
Resistance to Change: The Repeated Bout Effect.........................................................................................49
Muscle Atrophy........................................................................................................................................51
Stress and Adaptation............................................................................................................................52
Hormones: Are They Really Important?..........................................................................................................61
Keeping It Real: What This Means To You ......................................................................................................70
Chapter 3: Muscle Outside the Lab............................................................................................................73
The Fundamentals: Why You Need to Lift Weights ........................................................................................73
The Tension-Time Integral..............................................................................................................................77
Progressive Overload...................................................................................................................................80
How Much?..............................................................................................................................................85
How Often? .............................................................................................................................................90
Different Kinds of Strength Training................................................................................................................93
High Intensity Training and Muscular Failure................................................................................................101
Limits of Muscle Mass...............................................................................................................................107
Size and Strength Are Complementary........................................................................................................111
Chapter 4: Philosophy of Program Design..................................................................................................113
The Program Isn't Fundamental...................................................................................................................113
What Are The Key Guidelines, Anyway?.....................................................................................................116
Are You a Bodybuilder or a Powerlifter?......................................................................................................119
Is Bodybuilding Useless?.........................................................................................................................120
The Numbers..........................................................................................................................................122
The Intangibles ................................................................................................,,,.................................129
Size and Symmetry: Training Muscle Groups...........................................................................................135
Recovery and Regeneration....................................................................................................................146
Toolbox of Training Methods....................................................................................................................149
Chapter 5: Program Strategies...............................................................................................................155
Periodization Wanking...........................................................................................................................156
Periodization for Bodybuilding................................................................................................................160
Planning Things Out.............................................................................................................................167
Which Method is Best?......................................................................................................................172
Solid Programs to Think About............................................................................................................183
Conclusions & Final Thoughts..............................................................................................................201
References.........................................................................................................................................205
Index.....................................................................................................................................................218
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