Introduction   1

Four Preliminaries   4

PART 1: The Foundation

1. Of first importance   13

2. How to get training immediately   17

3. The truth on age and exercise   71

4. How to optimize your recuperative powers   75

5. How to lose body fat   97

6. Physical restrictions, and their correction or management   105

7. Gym savvy, where to train, and gym conduct   123

PART 2: How to Train

8. The essential terminology of training   137

9. Cardio training   159

10. How to avoid injuries   173

11. Rep speed and control   189

12. How to master exercise technique   193

13. How to handle weights between exercises   403

14. Seven extras for effective workouts   409

15. How progressive resistance can help or hinder progress   417

16. How to optimize your exercise selection from the gang of eight   423

17. How to design your own training programs   441

18. Call to arms!   497

19. Beyond the programs of Chapter 17   501

PART 3: Supplementary Material

20. Forewarned is forearmed   515

21. What scientific studies really mean to you   523

22. Burning issues   527

23. A primer on anatomy   531

24. The lexicon of muscle-building, and training   543

About the author   611

Other publications   613

Index   621