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Author: Timko Ilya
- the ruler of the entire site and fitness trainer. Date: 2011-02-05
All articles by the author >
Greetings to iron lovers, athletes and not so much. On this page we will try to briefly tell you about the most sensational books and, if possible, provide a link to download and view them. There are a lot of books on how to train, both among domestic and foreign authors. These are books on bodybuilding, powerlifting, weightlifting, kettlebell lifting, etc. There is a sea of literature. But the books presented below are high-quality and proven. Tested by many trainers and millions of other people.
Anatomy of Fitness and Strength Exercises for Women
Posted by Mark Vella
According to recent studies, a woman’s body requires special training programs created taking into account not only gender and age, but the specific characteristics of the body and the organism as a whole.
This book, which is both a visual aid and a reference book, contains everything a woman needs to know about the process of muscle training and creating her own individual training program. You will find here special tests for yourself (determining your level of training), the most detailed photographs of exercises, as well as more than 90 exercises for all muscles of the body.
Model your figure easily and at home!
Super Squats (Randall Strossen)
Weight training is a type of strength training aimed at strengthening skeletal muscles and developing strength. In particular, the lower extremities. The importance of squats was noted by Arnold Schwarzenegger, Reg Park, Tom Platz.
It is said that in order to unlock your physical potential, you need to squat, since this activity has an impact on the body.
The Strossen method guarantees a gain of muscle mass even with a thin physique - just start with twenty repetitions, gradually increasing the load by 2-2.5 kg, and after a month or two the weight will begin to rise.
Anatomy of Strength Exercises
Author - Frederic Delavier
This manual is a detailed guide with illustrations on the technique of any exercise - both for men and the fairer sex, beginners and professionals. A bestseller from a French sports doctor, translated into 30 languages and is the world's most popular book for creating your training program.
According to the book by Delavier, a very serious athlete and medalist of weightlifting championships, in order to become a true artist of your body, first of all, you should plunge into more detail into its anatomy.
Look in the book for the most effective methods for solving athletic problems, thorough analyzes of each exercise, warnings, illustrations with explanations, anatomical features, etc.
Delavier will help you avoid the most common mistakes and injuries, and also increase the effectiveness of your training.
Underground 53. TOP 10 best books on bodybuilding
There is very little quality literature on the topic of bodybuilding, although there are more than enough books and magazines with a yellow tint. Everything is completely different from what it was in the 80s and early 90s, when, at best, they trained using clippings from Soviet newspapers, and at worst, simply intuitively. Now there is a lot of information. A huge number of books, both domestic and foreign, abundantly saturate the information space on the topic of bodybuilding. Figuring out where the diamonds are and where the dung is is sometimes very difficult.
Such a wide variety of literature on the topic of bodybuilding only gets in the way, in my opinion. A person sometimes has to rush between opposing concepts that he read in “respected publications.” In one they talk about one thing, in the other about something completely different, assuring that it is necessary to do only this way, and not any other way. This only confuses most athletes. And not only for beginners, but even for those already quite experienced. So I decided to help with the most important thing. Help in choosing reliable sources of information on bodybuilding. It seemed reasonable to me to limit “my top best” to ten books. For what? So as not to overload with husks. After reading these books, you will become well versed in the issue yourself and therefore will be able to filter literature based on its quality.
Initially, I ordered as many as 20 books for myself to form a rating. But then I removed many famous books ("Justice in Strength" by Yuri Vlasov, "Dinosaur Training" by Brooks Kubik, "Cool Bodybuilding" by Robert Kennedy, "Encyclopedia of Bodybuilding" by Arnold Schwarzenegger, "The Body Building System" by Joe Weider, etc.), because they were not up to par in the quality or usefulness of the information. In the end, many of these books are simply outdated and have been replaced by materials that are more relevant to modern realities.
The main criterion for selecting books for the rating was the BENEFITS FOR THE ATHLETE that he can get from it. I didn't look at the eminence of the authors, but only at what they can give you. And he appreciated it. That is why, for example, Arnold Schwarzenegger’s book “The New Encyclopedia of Bodybuilding” was not included in the rating. Yes, Arnie is a legend! BUT the book, for the most part, simply exploits his name (I’m not even sure that he wrote it personally) in order to make money. There is little really useful information, so it was not included in the rating. After all, in our TOP there are only the best 10 books. Fine. Enough words. Let's get started...
“THINK! BODYBUILDING WITHOUT STEROIDS" (Stuart McRobert)
A book that began to be intensively promoted back in the days of publishing Russian-language FLEXes (in the late 90s). Many people remember the bright yellow cover and the author’s inspiring slogans about “training without steroids,” “basic exercises,” “mistakes of the Weydor system,” etc. By the way, the author of this work, Stuart McRobert, who lives on the sunny island of Cyprus, cannot boast of any significant strength achievements or achievements in muscle mass. Which largely served as criticism for his work. Nevertheless, the book is a must read, because it is written according to all the canons “for dummies”, i.e. very convenient, structured and in simple language. Moreover, many of the things in this book actually work. First of all, this is cycling of loads according to the macroperiodization system, progression of loads, selection of basic exercises. On the other hand, there are a number of things that show that McRobert is more of a theorist than a practitioner. But, in my opinion, this book is more than worthy.
We recommend Underground 168. How long should you train in the gym?
“ANTI-MCROBERT” (Faleev Alexey)
In ninth place I put Alexey Faleev with his works. This man is more of a strongman than a bodybuilder (he is a master of sports in powerlifting). Nevertheless, he describes many things very sensibly and “in our own way.” First of all, I recommend reading his two books “Anti-Macrobert” and “Strength Training. Get rid of delusions." The first book, as you understand, is a “parasitism” on the unfortunate Cypriot. In it, Faleev harshly criticizes Macrobert and his system. Therefore, I always advise reading these two books together (first Macrobert, then Faleev) to make it more fun. And although in many places the criticism is excessive, in my opinion. But there are also sensible points. For example, regarding the step in the progression of loads (Faleev recommends adding at least 2.5-5 kg, and Macrobert 0.5 kg). Since the author is Russian and is familiar with our realities of training, it will be useful to read it. The information is presented in even more detail in another book by Faleev, “Strength Training. Get rid of delusions." I won’t say that everything is presented objectively because the author is a security officer, not a bodybuilder. But for starting classes or for developing strength, Faleev’s books are quite suitable.
ANATOMY OF STRENGTH EXERCISES FOR MEN AND WOMEN (Frederic Delavier)
The special thing about this work is that it is superbly illustrated. I know that there are many “dummies” who don’t read books without pictures. Well, friends, then this book is definitely for you. It covers all the basic bodybuilding exercises in graphic form. There are excellent diagrams indicating the muscles that contract in this exercise. And although many professionals will say that there is little useful information (so what if you know the names of certain muscles), the book will be very useful for beginners. You will begin to understand what you are ultimately training with this or that exercise.
In addition, the book does not need to be read; it can be viewed as a fairy-tale book from your childhood. For the work and excellent work of the artists, we will give the book eighth place in our ranking.
SUPER SQUATS: HOW TO GAIN 30 POUNDS OF MUSCLE IN 6 WEEKS (Strossen Randall)
Quite an old bourgeois book, which, nevertheless, I really like because it promotes the most basic things that modern glossy magazines forget about. The book talks about the most important things. ABOUT THE BASE! And not just about the base, but about the most important exercise in this base - squats with a barbell on the shoulders. There is no better exercise for increasing overall body weight than squats. Simply no. And experienced bodybuilders know this very well, regularly squatting. No other exercise actively engages such large muscle masses as the squat. When a person understands this, he begins to squat heavily regularly and….progresses. Randall (the author of this book) understands this need very well and voiced it in his book.
This book is very practical. There is little theory in it. In it, the author is trying to convince you to do something that many people don’t want to do, i.e. squat. Squat until exhaustion. Squat with heavy weights. Squat for 20 reps. Always squat. For his commitment to Old School (Old School), we will give Strossen seventh place in the ranking.
We recommend Underground 37. Block trainers: Yes or No?
For a powerful workout, comrade!
A COMPREHENSIVE GUIDE TO STRENGTH DEVELOPMENT (Frederick Hatfield)
A book by a very famous champion and trainer around the world - Frederick Hatfield. This “Doctor Squat”, in addition to being an excellent theorist of strength training, very successfully demonstrates this in practice, demonstrating strength records. The book is written with an emphasis on powerlifters (strength development) rather than bodybuilders (muscular performance development). However, since These disciplines are very related (strength training in both), then the book is required reading for both groups. After all, strength progression is the goal in both bodybuilding and powerlifting.
Hatfield demonstrates a great combination of cool theorist and tough practitioner. The book is a must read, despite its “antiquity”.
ANABOLIC REVIEW (Yuri Bombela)
“The Dark Side of the Force” from the famous author Yuri Bombela. Many, of course, remember his interesting articles in the Iron World magazine, where he wrote a pharmacological column. In the Anabolic Review, Yuri examined all the main dopings in bodybuilding. There is a review of almost all anabolic steroids along with a review of other hormonal (insulin, growth hormone) and non-hormonal drugs, such as synthol.
And although the book does not contain specific schemes for using all this “wealth,” it will nevertheless be a very useful assistant for those who decide to use doping. At any time, you can open it and carefully study the description of a particular drug that you want to use.
Comparing this work with the work on chemistry by Dr. Luber, I vote in favor of the first. Bombela described everything in more detail, IMHO. Yes, there are some excesses (for example, Bombela constantly recommends excessively large doses of steroids), but overall the book is very informative.
INSTRUTION BOOK FOR BODUBUILDING (Chris Aceto)
Unfortunately, this book cannot be read in Russian. However, I still included it in the rating. She's too good in my opinion.
What makes it special?
The peculiarity is in the author. This is Chris Aceto. Perhaps the most famous professional nutritionist in the United States. And not just a simple nutritionist, but a nutritionist for professional bodybuilders. The man has an excellent and sensible understanding of nutrition, training and pharmacology (although he does not write about the latter in the book). Suffice it to say that Chris has been Cutler’s personal nutritionist since the 90s. That is, as you understand, he does not advise bullshit.
Add to this the fact that Chris himself is a professional bodybuilder in the past (he is a US bodybuilding champion) and you can understand why I have so much confidence in this man. His book of bodybuilding instructions has been reprinted countless times. This indicates its demand in the market. Therefore, if you speak English, then the book is a must read. And if not, then he can simply type “Chris Aceto” into a search engine and read his Russian-language articles. You will understand that this is a specialist of the highest level.
"SUPERTRAINING" (Mike Mentzer)
The “Top Three Prize Winners” is rounded out by another excellent practitioner - Mike Mentzer, may he rest in heaven. We can talk a lot about Mike for a long time. This is a professional bodybuilder of the highest level, who once competed at Olympia and demonstrated magnificent muscles.
But this is not important for us. The fact is that Mike is the founder of the theory of HIT (High Intensity Training), about which all bodybuilding magazines and forums have been endlessly gossiping for 20 years. The point is that Mike offered an alternative to the classic volume training from Joe Weider (which was the source of their many disagreements). Mike said: Guys, why train for a long time. Let's train briefly, but very hard. Then Mike thought and added: Guys...I was thinking...Why train often (muscles don’t have time to recover)? Let's train rarely!
We recommend Underground 135. Finally, “crazy” exercises
This is how “super training” was born (rare, but very hard and short workouts), according to which many outstanding athletes achieved great results. It is enough to recall only one Dorian Yates, a multiple champion among professionals (M. Olympia). And although this training is just one way to train muscles (it works on an equal basis with others), nevertheless, in order to understand it, you need to study it. The book is a must read for athletes of any level.
CULTURISM IN OUR WAY, or SECRETS OF THE “ROCKING CHAIR” (Alexey Kireev “Doctor Luber”)
I gave second place to Alexey Kireev (in the world “Doctor Luber”) for ideological reasons (the book describes “domestic” methods). In addition, I am very biased in this regard (I have friends in Lyubertsy).
But seriously, I really like the book because it lacks that “beach blowjob” gloss that is abundant in modern magazines and books. The author does not overload people with theory, but immediately provides working schemes tested in practice. Moreover, the value of these schemes is that they came to us not from abroad, but ours....relatives.
The schemes are perfect for beginners if they are serious about results. But they are completely unsuitable for most ordinary visitors to fitness centers. There's minimal exercise. They are all basic and heavy. You need to plow them and then they work. Dr. Luber has coached many renowned competitive athletes. And he does it for free, for which he deserves special respect.
"THINK!" OR SUPER TRAINING WITHOUT MISCONCEPTIONS (Vadim Protasenko)
This is my favorite book. The first time I read it was in the magazine “Build Muscles” many years ago. And even then she made an indelible impression on me.
This book is the THEORY of strength training, which Vadim Protasenko collected and systematized in one place. I haven’t read anything better than this regarding theory. And not here, not abroad. The book is not the easiest to understand. There are few pictures, but a lot of academic information. However, if you find the strength to comprehend all this, then your understanding of the mechanisms for increasing achievements in strength training will fundamentally change. You will gain UNDERSTANDING! Learn to look at familiar things (sets, repetitions, weight on the apparatus) deeper. You will see the essence at the biological level, which means you will learn to manage them better. This book is a MUST READ for everyone! Moreover, you can read it again and again.
CONCLUSION
Well, that’s actually all I wanted to tell you today, friends. I hope this review of the best books will help you understand the variety of information that surrounds us. Remember that the benefit is not in the quantity of information, but in its quality.
Denis Borisov
Fitness. Male and female gaze
Authors: V. and I. Turchinsky
One of the advantages of the book is its versatility. The issue of fitness is considered here from both the male and female sides.
In addition, the book is a guide to proper fitness nutrition, a training guide, and even recommendations for relaxation.
The essence of the book is to understand and accept fitness not only as a set of training for muscles, but as a culture of your life, including nutrition, exercise and recovery.
Rational nutrition for athletes
Everyone knows that what we eat is half the battle for achieving real results in bodybuilding. Every person should understand how to eat to reduce fat mass or while cutting, how to calculate their caloric intake to gain weight. This book is about bodybuilding and nutrition, how to combine them correctly. Author, P.I. Pshendin, talks in his work about food for athletes in different periods. The diet depends on whether the athlete is preparing for a competition or resting after it.
There are a lot of sections in the manual and it will be difficult to study them all at once. Therefore, if you decide to start studying rational nutrition, it is better to choose the section that is most interesting to you. After studying this work, you will be able to create your own diet, taking into account all the nuances. The content will depend on what sport you are involved in and what result you want to achieve.
Athletic tuning. A New Look at the Culture of Physical Excellence
Author - Soslan Varziev
The author’s name has been passed on “from mouth to mouth” for quite a long time through “word of mouth”. An authoritative specialist in the field of personal training did not “shine” in public, which did not prevent such famous people as Rupert Everett, Yarmolnik and Dolina, etc. from turning to him for help.
The book outlines Varziev’s unique methodology, presented in the form of an excursion into the world of physical culture with lyrical digressions and good humor.
Think. Part 2 (Stuart MacRobert)
7 years after the release of the first book, which managed to become a bestseller, Macrobert continues to insist on the “purity” of training from steroids, which have a negative effect on the body of a person who is far from professional sports.
The author focuses on the fact that everyone, putting the same effort, will achieve different results due to genetics, unless one of them resorts to using steroids. Following Macrobert's methods, the risk of injury during exercise will be minimized due to the principle of “I do as much as I can physically.”
Fitness. Guide to life
Author - Denis Semenikhin
Everything you ever wanted to know about fitness - in one book!
For your attention - a set of key rules for building an ideal figure, exercises, nutrition, proper motivation and, of course, changing your habits.
This book is intended for readers with any level of training - clear, intelligible, with simple instructions, exercise techniques, photographs, nutrition algorithm, and nothing superfluous! Draw on the author’s valuable experience, acquire the right habits, motivate yourself and others for a long and, most importantly, happy life.
Release in audio (mp3) format:
You can find all episodes in audio format HERE
Initially, I ordered as many as 20 books for myself to form a rating. But then I removed many famous books ("Justice in Strength" by Yuri Vlasov, "Dinosaur Training" by Brooks Kubik, "Cool Bodybuilding" by Robert Kennedy, "Encyclopedia of Bodybuilding" by Arnold Schwarzenegger, "The Body Building System" by Joe Weider, etc.), because they were not up to par in the quality or usefulness of the information. In the end, many of these books are simply outdated and have been replaced by materials that are more relevant to modern realities.
The main criterion for selecting books for the rating was the BENEFITS FOR THE ATHLETE that he can get from it. I didn't look at the eminence of the authors, but only at what they can give you. And he appreciated it. That is why, for example, Arnold Schwarzenegger’s book “The New Encyclopedia of Bodybuilding” was not included in the rating. Yes, Arnie is a legend! BUT the book, for the most part, simply exploits his name (I’m not even sure that he wrote it personally) in order to make money. There is little really useful information, so it was not included in the rating. After all, in our TOP there are only the best 10 books. Fine. Enough words. Let's get started...
Burn fat, speed up your metabolism
By Jillian Michaels
A book from a wonderful 38-year-old female trainer who once won the fight against her excess weight and today successfully motivates women to lose weight and strive for a sports lifestyle.
A set of exercises from Gillian is a unique formula for “an ideal figure in a short time.” You will find in this guide exactly those exercises that speed up your metabolism and help burn extra centimeters on your waist.
An effective program for beginners and advanced.
Ultra
Do you have a desire or need to get your body in order, but lack the willpower? This book is for you! Rich Roll (born 1966) will teach you how to change your habits and lifestyle A former Stanford-educated lawyer, today he is one of America's leading experts on healthy lifestyles and nutrition. He is not unfounded and shares his own experience.
According to sports literary critics, coaches and athletes, this book is a powerful motivator. It describes the biographical story of the transformation of a 40-year-old overweight alcoholic into an athlete who conquered 2 intense Ultraman triathlons and a unique Epic-five (5 triathlons in 7 days). In addition, Rich shares his feelings about switching to a completely vegan diet, excluding dairy products and eggs.
And to conclude the review, a small quote from Rich Roll - When you follow your heart, the universe does everything to help you.
Trading fat for willpower
Author: Yaroslav Brin
A simple, accessible book, which is a collection of articles about basic and step-by-step weight loss.
The motto of Brin’s manual is “No to complexes, excess weight and discomfort!” Here you will find a clear action plan for every day for quick and irreversible fat burning.
In a very unique (sometimes cynical, “uncut”) form, the author gives recommendations not only for combating the hated extra pounds, but also for changing one’s worldview in a positive direction.
Anabolic review
We all know that in order to become a mountain of muscles, you need to plow in the gym, carry iron and eat healthy food. But often this is simply not enough, especially if you want to compete in athletic competitions. Therefore, athletes have to resort to the use of certain pharmacological drugs. In his recommendations, Yuri Bombela tells what drugs can be taken, in what dosage, why they should be used, and how they will affect the body. He will teach you to approach this matter wisely and conquer the world of bodybuilding. The author answers in detail questions related to anabolic steroids and steroids.
After reading this publication, you may feel that without chemistry it is impossible to achieve volume and relief. But it talks specifically about those competitions where without this it is really not easy to become a champion. Active exercises in the gym are not always able to give the same effect and muscle volume as anabolic steroid injections. But not everyone needs access to competitions at this level and such muscle volumes.
Super training
This work is considered a masterpiece in the literary field of bodybuilding. The writer was recognized as a genius after he managed to combine philosophy and bodybuilding. In Mentzer's work you can find answers to questions about sports and nutrition, why we train, why we live in this world and other philosophical questions.
There can be a difficult period in the life of every person when everything gets boring and motivation disappears. At such moments, it is difficult to maintain the desire to train; you don’t understand why you need it and whether you need it at all. It is at such moments that the bodybuilding publication “Supertraining” comes to the rescue. The author himself has repeatedly participated in various championships and competitions, and in 1979 he took second place in the Mr. Olympia competition and received a silver medal.
