E-books collection

Bodybuilding Specific:

1. Bodybuilding Nutrition by Skip Lacour [78 pages]
2. The Anabolic Diet by Dr. Mauro Pasquale [111 pages]
3. Championship Bodybuilding by Chris Aceto [290 pages]
4. Charles Atlas Book [91 pages]
5. Layne Norton F.A.Q [184 pages]

General:

1. Low Carb Recipe Sampler [35 pages]
2. Complete Handbook of Natures Cures [265 pages]
3. Practical Lessons in Yoga [118 pages]

Bodybuilding Specific

Skip Lacour is very well respected in the field of bodybuilding preparation. He is a multiple time American National Champion, author and contest prep specialist. This e-book is 78 pages/1.68 MB, click on the book to read, or 'right click save as' to download.

By Dr. Mauro Pasquale who in addition to holding both a medical degree and a degree in molecular biochemistry, is a former world champion powerlifter. He has written numerous articles for various magazines, as well as several books. This e-book is 111 pages/1.05MB, click on the book to read or 'right click save as' to download.

Chris Aceto is a respected nutritionist who has worked with IFBB pros Jay Cutler and Victor Martinez. This book is extremely comprehensive and covers all aspects of nutrition including pre contest dieting, carb depleting/loading, supplements etc.This e-book is 290 pages/3.92MB, click on the book to read or 'right click save as' to download.

Some vintage reading....Charles Atlas was one of the original writers on health and fitness starting over 70 years ago. This e-book provides an interesting look back into old training techniques and thoughts.This e-book is 91 pages/3.98MB, click on the book to read or 'right click save as' to download.

Layne Norton is a natural pro bodybuilder/contest prep specialist and is presently working towards his doctorate in nutrition with a focus on protein metabolism. His consults for a supplement company's scientific board and his articles have been published in many magazines including the North American publications of Muscular Development, Planet Fitness and Ironman. This is not an e-book per se, but a consilidation of many questions he has been asked on a forum with his answers covering a myriad of topics.This file is a word doc and is 184 pages/878KB.

This is not really an e-book per se, but simply a short article from 6 time Mr. Olympia Dorian Yates about nutrition. This article is 5 pages/2.26MB, click on the book to read, or 'right click save as' to download.

Various E-Books

'Low Carb Recipe Sampler': This PDF details 30 low carb recipes, most ranging from 3 - 10 carbs, and the macronutrient ratio of each recipe is included. This PDF is 35 pages/32KB, click on the book to read or 'right click save as' to download.

'Complete Handbook to Natures Cures': An extremely comprehensive read on naturopathy and alternative medicine. This PDF is 265 pages/1.26MB, click on the book to read or 'right click save as' to download.

'Practical Lessons in Yoga': A 12 lesson step in yoga, written more from a spiritual point of view. This PDF is 118 pages/453KB, click on the book to read or 'right click save as' to download.

click on the pictures to download

^^

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Martial Arts Ebook

Set of 5 martial arts E-books which includes

1.
Pressure points and guides
2.
Strength training of the martial art legend Bruce - Lee
3.
Speed taining from the martial art king Bruce-Lee
4.
Training secrets of Bruce-Lee
5.
The physics of striking..

A must read book. Download it for free

http://bodybuildingcommune.com/files/folders/152/download.aspx

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Muscle Building Mania

Muscle Building Mania - Size: 201.9kB

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http://bodybuildingcommune.com/files/folders/626/download.aspx

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10 bodybuilding ebooks-six pack abs, muscle building workout

10 bodybuilding ebooks- six pack abs, muscle building workouts strength turbulence training pdf
File size: 6.32 MB

8 Things Your Must Do to Build Maximum Muscle.pdf

10 Minute Workout.pdf

Mission Abdominals - Top Secret to Six Pack Abs.pdf

Posture and Core Conditioning.pdf

Sample Fat Burning Workout.pdf

Six Pack Abs Revealed.pdf

Skyrocket_Fat_Loss_and_Burn the Fat Feed the Muscle.pdf

The Stubborn Fat Solution - Flatten Your Abs.pdf

Training and Nutrition Insider Secrets for a Lean-Body.pdf

Turbulence Training Bodyweight Workout 4-Week Program.pdf




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http://uploadbox.com/files/ZJrc7spbhr

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Muscular Development - June 2009 (US)

Muscular Development June 2009 (US)
True PDF | 219 Pages | English | 24.3 MB

Name Magazine: Muscular Development
Year: 2009
Issue: June
Country: US
Language: English
Format: PDF
Pages: 219 pages
Size: 24.3 Mb
Site magazine: www.musculardevelopment.com


links

http://rapidshare.com/files/242607704/Muscular.Development.2009.06.rar

Or

http://hotfile.com/dl/5823350/99efceb/Muscular.Development.2009.06.rar.html

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The Gold's Gym Guide to Getting Started in Body Building

Ed Housewright “The Gold's Gym Guide to Getting Started in Bodybuilding"
McGraw-Hill | 2004-08-26 | ISBN: 0071422846 | 192 pages | PDF | 5,3 Mb

The Gold's Gym Guide to Getting Started In Bodybuilding provides newcomers with a sound, systematic approach to realizing their muscular potentials through proper weight lifting. Designed to get beginners motivated and keep them motivated while providing them with a solid foundation on which to build, it:
Coaches readers in bodybuilding fundamentals, such as proper form and the best numbers of reps and sets
Describes specialized routines for different muscle groups
Provides step-by-step instructions and dozens of charts, graphs, and checklists

Download
http://rapidshare.com/files/245813378/The_Gold_s_Gym_Guide.pdf

http://www.ziddu.com/download/5237515/TheGoldsGymGuide.pdf.html

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Nutrition Tips For Natural Bodybuilders

If you go to the gym then I bet your ambition is to become a successful bodybuilder. It is only natural to wish that your body looked like that one of Yates or Arnold Schwarzenegger. In bodybuilding the main focus is on developing bigger and stronger muscles but this will not be the topic of discussion in this article.

The topic of discussion is the new concept which has sparked a lot of debate in the fitness industry which is natural bodybuilding. This involves developing your body muscles and increasing your body mass through the use of natural means. When it comes to natural bodybuilding, you are not allowed to use any steroids whatsoever in your bodybuilding program. You are also not supposed to use any enhancement whatsoever including light muscular enhancers. The only thing you are allowed to use in a proper and healthy diet and adequate training program as well.

When it comes to natural bodybuilding you are required to have adequate knowledge of the proper training techniques. If you do not use proper training techniques you could end up cutting short your bodybuilding career as a result of getting injuries. In bodybuilding it is not just a matter of watching someone training and doing the exact same thing.

Natural bodybuilding is based on a sound pattern which should include good nutrition, effective training regimen and adequate rest. If you are not on a healthy nutrition you will not be able to develop your muscles. In natural bodybuilding you should also focus on increasing the strength of your body muscles through proper dieting. As you probably know from your biology calories are the source of fuel for your body.

They provide the necessary strength needed to train intensely in the gym. You should not expect to notice significant changes in terms of body transformation if the diet you are taking is the same as that one of an ordinary person. As a bodybuilder you are expected to train very intensely in the gym so that you can be able to develop your muscles properly. The intense training causes the muscles to wear and tear. In order for these muscles to repair themselves they need to be provided with adequate nutrients.

The other important facet of natural bodybuilding involves coming up with a proper training regimen. The training regimen you choose should suite your goal for bodybuilding in the first place. You should also ensure that you get plenty of rest at the end of your training so that the muscles can be able to recover and grow.

You should stick to natural bodybuilding and avoid steroids because they lead to the following side effects; enlargement of the clitoris, irregularity of the menstrual cycle, growth of facial hair in women, shrinking of the testicles in men, low sperm count, decrease in libido, baldness, kidney problems, liver conditions, heart ailments, insomnia, increase in aggression, and depression. Although steroids will make you develop your muscles fast the cost you will have to pay is very dear.

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7 Simple Tips to Build Muscle Fast

Body Building training has become very popular these days, there are many people like teens, professional body builders, athletes, etc. that practice body building, some as a sport, others as their professional job.

The following 7 Tips are MUSTS if you want to save time, money, and maximize your success in a shortest amount of time.

1. Define your personal fitness goals

Set realistic and measurable goals and attack them with the right mindset. Always aim high but be realistic. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. Don't sell yourself short. Set your long term goals, of course, but also set short term goals that are achievable.

Without knowing that you could end up spending more money than you need to on equipment that you'll never fully utilize. Not to mention you may fail in your attempts to achieve your goals. And, don't forget to reward yourself when you do achieve them.

2. Warm up

Warm up before you lift weights and do it every time you go to the gym. Regardless if you're doing high reps with light weights or low reps with heavy weights, you must adequately warm your muscles. Start by doing 5 - 10 minutes of light cardio work on a stationary bike or treadmill. Then before each exercise take approximately 40% of the weight you'll be using and do a couple sets of 10 - 12 reps.

3. Eat healthy

This can't be stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

Many novice body builders think that because they are trying to build muscle, they can eat any kind of food that they want. Well, this is not true, because eating a dozen donuts will not build muscle, it will build fat. Thus, an important body building tip is to eat foods that are filled with protein, like eggs and meat. Also, be sure to eat other foods that are rich in vitamins.

4. Mix-up your Workout

Don?t do the same workout twice in a row. Keep shocking your muscles. Don't allow your body to adapt to any set routine. There are many ways you can change your program and sometimes the smallest changes can be all the difference. Use different exercises, set and rep patterns, do things in a different order. This is good for your motivation as well.

5. Take supplements

Supplement your diet with high quality protein. Get 1 gram of protein per pound of bodyweight per day. Spread out this protein over the 5-6 small meals that you are going to eat. It's hard to get all the protein, carbs and amino acids you need for optimum muscle growth from food alone. Some people say they don't need supplements, but most people will benefit from them.

6. Drink plenty of water

Always have water with you and Drink 8 glasses or more of water per day. Water is nature's miracle supplement. The benefits of drinking a lot of water are limitless.

Water helps to build muscle by transporting nutrients throughout the body and helping deal with your high protein diet by flushing the kidneys. Drinking water is also good for overall health.

7. Take a rest

Make sure that you get adequate sleep and rest.

Keep your rest intervals between sets at 45-60 seconds. This will give your muscles enough time to recover but still keep them fatigued.

Rest is another important part of muscle building. When you train you're actually breaking down muscle tissue. The actually repair and building process takes place while you're resting and asleep. If you don't get enough rest you're limiting your muscle growth potential.

Almost all body builders have differing opinions on the subject of what the actual purpose of body building is. Body building is the process of developing muscle through the combination of weight training, increased caloric intake, and rest.

These body building tips are basic but they are also very important. Incorporate all of these body building tips into your routine and you'll see better results and avoid injury.

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The Benefits of Good Bodybuilding Workout Programs

For most people, when they decide to start a body building program, the main goal is to lose weight and look good. However, there are also other hidden benefits to being on a good body building workout routine. As you progress in your body building workouts, a number of things start to happen. Your everyday activities become easier to do since your muscles regain their former strength and flexibility. You discover you have more energy to participate in other activities.

What should a top-notch body building program do for you?

To start with, a well-designed body building workout "causes an increase in muscle mass." Most people know that muscle weighs more than fat, in spite of what the scale says (let your clothes tell you), muscle also burns more calories. An important fact to remember about doing body building workouts is that your muscles need extra protein to build up. So you may want to add a whey protein supplement or simple add more lean meats and beans to your diet.

A good body building workout routine will help promote fat loss at the same time promote muscle growth. Dieting alone will not get rid of those stubborn flabby parts of the body like the belly. Lean muscle is what helps increase your metabolic rate, burn fat all day and tone up those hard to get rid of love handles.

A good body building routine includes proper rest time. Good rest is essential to your body to build those muscles. Notice that while you start to tone up you start to improve your self-confidence, self-esteem and a sense of well-being. Your confidence will show in the way you carry yourself as your overall health improves. There are some important steps you need to develop in your body building workout to get the best results.

Time commitment...a good starting point for beginners is a twenty-minute set five times a day. This will increase over time.

Working with a professional trainer, if you can afford to hire one. The professional will be able to help you reach your goals and give you advice. But if you can't afford one, a good friend working out with you will make it a lot easier to stay on track and it is more fun that way.

Try to work the whole body evenly...this is so that muscle gain is at an even rate. That isn't to say that you can't do your target areas more to gain more muscle then in other areas.

And of course, eating right is a big part of body building workout programs. Avoid sugary and junk foods. Eat fresh not only is that good advice for body building but in overall health.

Here are some tips on sticking to your body building workout program.

Such as getting organized. Thus to prevent procrastination. One way to do this is to plan your meals at least once a week. Then do the shopping that way the correct foods are at hand.

Another tip is simple...instead of just running on a treadmill pick an outdoor activity that you can do and enjoy. Example, playing basketball.

Here is another tip...all of a sudden eating healthy can be hard so instead do it gradually. Start by replacing one unhealthy meal a day with a healthy one and go from there. This backs up the first tip.

One final tip... This one sounds easier than it really is. If you are a smoker, quit. Not only do you breathe easier during workouts but you will also lose weight easier since all those nasty chemicals stick to the fat and make it all the harder to lose.

The benefits of a body building program are many. And all lead to better you, both in your body and your self-confidence. That is why dieting alone isn't going to get you to that well toned body of your dreams.

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Building Muscle Exercises For Ultimate Mass

Muscle mass is the goal for building muscle exercises, and there are some things that must be considered for an effective body building routine.

Muscle mass takes time and a whole lot of work to build and there are no healthy shortcuts to a great body. You must be willing to consistently put in the effort of maximum workouts and have the dedication to keep going. A healthy diet is essential, a little heavier on the proteins, but otherwise well balanced and nutritious to give your body what it needs to fuel your workouts and rebuild solid muscle. The final ingredient to a program of successful muscle building exercises is getting enough rest. Your body recovers and repairs itself during sleep, so this is especially important for the body builder. Be sure you include at least 8 hours of sleep into your daily schedule.

Types of Building Muscle Exercises

The debate over high weight, low reps and low weight, high reps rages on in the body building community. Each approach has various advantages and it is in your best interest to include both approaches in your routine. This also has the advantage of changing things up a little and keeping your progress from reaching a plateau. Even more important than the approach to reps is the building muscle exercises you include in your workout.

There are literally thousands of specific exercises you can choose, from as many different sources as you can find, but the thing to keep in mind when putting together your building muscle exercises is the target of the exercise. Some exercises target one specific muscle, such as in the barbell curl, and others target muscle groups, as in squats. When your goal is building muscle mass, you want to select exercises that target muscle groups, which are also referred to as compound exercises. The best type of muscle building exercises are the ones where several different muscle groups are required to work together in order to overcome resistance.

Best Compound Building Muscle Exercises

Every body builder has their favorite compound exercise they swear by, but all together, it will usually come down to 4 specific compound building muscle exercises. They are the Bench Press, Deadlifts, Squats, and the

Military Press. Together, these exercises work just about the entire body, and performed properly, will give outstanding results. The Bench Press (always a favorite) certainly targets the chest, but also works the arms and shoulders. The Deadlift has been the core of back building exercises since the very beginning, right along with Squats for the legs and lower trunk. A well performed, properly executed Military Press works the entire arm, shoulders, and upper back muscles. Adding these 4 to your muscle building exercise core routine is a sure track to a successful body building routine.

You have the dedication and fantastic routine of building muscle exercises now don?t forget to plan for a healthy diet and rest. One of the major mistakes many novices make in body building is over training and not giving your body enough time to recover and rebuild. Putting it all together is the sure way to becoming a body building success.

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Quick Tips to Gain Body Building Muscle

Do you look at guys with body building muscle and wish you could look like that too? Some guys get picked on for being too skinny and not having any muscle. Others are ridiculed for being too fat and not having any body building muscle at all. If you?re one of those guys who need some quick body building muscle tips then read on. These tips might help you get into that ?perfect? shape like you?ve always wanted to.

Calorie Requirements

Before we go anywhere with body building muscle, you have to analyze your food and your eating habits. You?ve got to work out your daily calorie requirements and then pile on the protein rather than the fats and the carbs. Remember one thing, you need to put ?mass? onto your body so you?ve got to eat right to make sure when you put on weight, it?s body building muscle not fat!

Weight Lifting

No matter what your current body shape, if you want body building muscle, you?ve got to lift heavy weights. I know most guys love lifting heavy weights, but there are some that seem to think lifting light weights will also get you there albeit, slower. Truth is, if you want body building muscle quick, you need to do the heavy weight lifting and do at least 6 to 12 reps for it to have some effect. Also, just a tip to keep in mind: free weights are always better for body building muscle than machines that ?help? you lift the weight.

Don?t Over Train

Lifting heavy weights is essential, but you don?t need to hit the gym every day. If you?re interested in body building muscle, you need to work out smart. Sure the heavy weights are important, but it?s also important to work out smart. Don?t overdo your training; hit the weights only three or four times a week ? any more, and you won?t be giving your muscles a chance to recover from the stress.

Also, some of the old school rules are the best; so if you?ve been told to work out each body part with great intensity, at least once weeks ? then you?ve been told right. It?s a great tip for those interested in body building muscle.

Protein & Supplements

If you?re seriously getting into body building muscle, you need to start supplementing your diet. If you don?t know what sort of supplements you need, consult an expert. Don?t just start taking anything and everything, randomly. Things you might want to consider are creatine (a great body building muscle supplement), meal replacement powders, whey proteins etc.

Take Time Off

Body building muscle requires serious dedication, much like the dedication most footballers (or any sports player) would put into their game. If you?re serious about it, you will start getting into a discipline yourself. However, we don?t want our lives to become boring and only about body building muscle do we? That?s why?remember to give yourself days off from training, and even days off from your strict diet. With your diet, you can either take one day off every week or take a whole week off every 12 weeks ? whichever suits you better.

If you?re interested in body building muscle, keep up the dedication and get into the discipline and you?ll soon have results.

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The Facts of Muscle Building Supplement YOu Should Know!

It is important to pick the good and right supplement for building muscle. After all, there are so many different brands and types that you can use to enhance your body building workouts that finding the best one can be quite confusing. What we say "right" or "best", we are talking about the muscle building supplements that bring you the best results.

Many skilled bodybuilding experts recommend protein as first choice of muscle building supplement. Protein is one of the most important factors for building muscle. Protein helps bring all the necessary muscle building enzymes to where they need to be. Boosting energy level is important for building muscle and protein can help you with that.

When choosing supplement for your working out program, whey protein is the best protein supplement you should try. The right dosages and amounts of whey protein are crucial for having good results of muscle building.

You could also choose creatine for a body building supplement. Creatine can help for your better workout exercises and fighting tiredness. Creatine is naturally produced in your body, so taking a creatine supplement in your body building routine can bring about the best results.

The weight lifting working outs in the body building program will get your muscle pressured or stressed. Your body to combat with this stress or pressure will produce nitric oxide. If you have a particularly stressful workout, you'll need to replenish that enzyme with a body building supplement. You can choose nitric oxide as your muscle building supplement. You would use it on your own risk because of the side effect with sexual health.

Glutamine is another body building supplement that is considered one of the best for the maximum results. Glutamine can bring the needed muscle building nutrients to the muscles for functional and help muscles grow larger and to be toned.

Choosing the best body building supplement has to be a personal decision. Set up a realistic goal and pick one supplement that can accomplish your desired goals. Muscle building supplements work differently and lead to different results. Picking the right one can help you achieve more effective working outs.

It is important to research brands of supplements and choose one has proven results. Some companies who claim that their products are effective. But they just provide supplements that do nothing at all. Read different reviews of specific products and then make the right choice for you. In order to accomplish best results in muscle building, you should incorporate best supplement in your program to help your workout routine and build beautiful body.

Check out the best bodybuilding supplement we recommended. Protein supplement: 100 Whey Protein Reviews And creatine supplement: Cell Tech

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Bodybuilding with Ronnie Coleman [5 Video Trainning Tutorials]

Bodybuilding with Ronnie Coleman [5 Video Trainning Tutorials] | 6.33 GB
AVI | 192 kbps | 720 x 480

If you are looking for an instructional DVD to help guide you towards building an impressive physique, look elsewhere. If you are not into bodybuilding then this DVD will probably not appeal to you at all.

However, if you are into bodybuilding, and if you just want to see one of the greatest Mr. Olympias breaking down barriers in the gym, if you are looking for something to make your jaw drop and have you questioning your own definition of "intensity," then get this movie.

Clearly there will always be debate in our circles as to what defines an intense workout, what defines a good physique, or even what defines a bodybuilder. We can debate intensities and volume parameters, high carb versus low carb with refeeds, or how to best develop the outer sweep of our thighs all day long. But there is not much debate when it comes to the amazement most feel when watching some of Ronnie's training scenes in this movie.

To be a little more specific, you'll get to see some of Ronnie's day-to-day activities. You'll see him driving his nice cars, getting a massage, cooking food, and going to Black-Eyed-Pea every day. Some of this might get a little bland, but this DVD is worth the price for the training scenes alone in my opinion.

Again, for those not too interested in bodybuilding or for those looking for instructions, this is probably something you should skip. But for those of us who are into the sport, this is, in my humble opinion, one of those DVDs you write down in your "must have" list.

His profile

#Birth date : May 13, 1964
#Birth place : Monroe, Louisiana
#Raised : Bastrop, Louisiana
#Education : Bastrop High School 1982, Grambling State University, 1986 (BS in Accounting, Cum Laude)
#Married: Christine Achkar Coleman
#Children : Jamilleah and Valencia Daniel
#Occupation : Reserve Police Officer for the Arlington Police Dept.
#Height : 5'11"
#Weight : (Contest) 305lbs, (Off season) 330 lbs
#Current Residence : Arlington, TX
#1st Amateur Victory : Mr. Texas 1990
#Pro Qualifying Event : 1991 World Amateur Championships
#Career Highlight : Winning the 1998 Mr. Olympia

This pack included:
1. Ronnie Coleman - First Training Video

2. Ronnie Coleman - The Unbelievable

3. Ronnie Coleman - The Cost of Redemption

4. Ronnie Coleman - On the Road {DVDRip 2005}

5. Ronnie Coleman - Relentless 2007

Download with 03 mirrors

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