A brief overview of the 10 best books on bodybuilding, which, in our opinion, deserve the attention of both beginners and professionals of this sport. This selection of books will help all bodybuilding to gain a beautiful figure, build muscles, lose weight, or become a monster of muscle mass.
You can download absolutely free from us (by clicking on the appropriate link under the brief description) any book you like.
By studying valuable information about bodybuilding, you not only improve yourself, but also move to a higher level in knowledge of bodybuilding, which we all love.
In these books, you will find valuable information that will help you answer such popular questions:
- What program should to train for weight loss or muscle growth?
- What foods should you eat to burn fat or gain weight?
- What steroids should I use to prepare for competitions?
- What are the bodybuilding exercises, their illustration and the anatomy of the working muscles?
- How to stay motivated to continue training in the gym?
Now let's move on directly to a brief description of each book.
What should a beginner and an experienced bodybuilder read?
Think! Bodybuilding without steroids. Stuart McRobert
Bodybuilding is not only about regular training in the gym, but also a lot of theoretical , and this book is ideal for these purposes.
A large collection of theoretical information on bodybuilding, based on many years of practice in the gym of the author himself, in which he tells all the nuances of natural training - without steroids.
McRobert writes in his articles, he was inspired to write books and articles for magazines by the training process without the use of steroids , which did not allow him to achieve such an impressive result as to compete on stage on the same level as chemical athletes .
The book covers almost all issues related to muscle pumping:
- Nutrition
- Recovery
- Training process
Think!
Bodybuilding without steroids. Stuart McRobert It is suitable for a wide range of readers, both amateurs and experienced athletes who do not know how to overcome a training plateau .
The uniqueness of the book lies in its truthfulness . McRobert dared to tell others the truth about bodybuilding, which, in his opinion, is that all modern bodybuilding stars are genetically predisposed athletes, stuffed with large doses of steroids , who have a vague idea of the proper training of naturals .
That is why the book has become so popular among ordinary guys in the gym, who don’t even have money for “chemistry”.
Be sure to read it if you do not plan to take anabolic steroids.
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Rational nutrition for athletes. P.I. Pshendin
The right approach to nutrition makes 50% eat and in what quantities to dry muscles, gain muscle mass or lose weight .
Rational nutrition for athletes. P.I. Pshendin
The author of the book, one of the best specialists in Russia on the physiology and biochemistry of athlete nutrition, Candidate of Biological Sciences, examined the nutrition of athletes from a scientific point of view, bringing clarity to the understanding of drawing up the correct menu during the competitive and post-competitive period training .
The book is very valuable; it reveals all the subtleties and secrets of a balanced, rational and healthy diet for athletes. With it, you will learn how to create an individual diet based on your energy needs, material capabilities and, of course, your type of sport , and this information about adequate nutrition will be useful not only for amateurs, but also for professionals .
Of course, all sections of the book will be difficult, even simply impossible, to master the first time, therefore, choose to study the section that is most important for you (for example, energy metabolism during physical work, training regimen and nutrition regimen depending on the type of sport, rational nutrition in bodybuilding and so on)
Downloaded: 3729, size: 544.7 KB, date: April 18. 2018
“The art of not growing old” for 196 rubles
This book talks about the method of getting rid of so-called age-related diseases. It turns out that it is completely in vain that over the years we perceive many ailments as inevitable: pain in the back, legs, joints, chronic fatigue and even hypertension are not at all the lot of the elderly. This was successfully proven by the famous American specialist Thomas Hanna, the founder of the Institute of Somatic Research and the author of this book. The secret of the incredible popularity of his technique abroad is its high efficiency and accessibility to everyone. Now you will see for yourself by mastering a flexible and uncomplicated program of physical and psychological exercises. By devoting just a little time to them, you can not only get rid of a number of diseases, but also enjoy excellent health and body flexibility at 40, 60, and 80 years old.
Powerlifting. The path to strength. V.L. Muravyov
A book that will help you build strength and understand how to build your training program to increase strength.
Powerlifting. The path to strength. V.L. Muravyov
Despite the fact that training is considered in this book not from the side of bodybuilding, but from the side of powerlifting , it still deserves close attention. After all, we all know that the best exercises for muscle growth are basic ones , especially when it comes to a beginner level athlete.
to build large muscle mass without strength training. To make muscles grow, you need to perform basic exercises first (deadlift, squats, bench press), in this book, everything is written about them in detail and illustrated , tips, recommendations and training plans are given to increase strength in basic exercises.
The author of the book is a world and European record holder in powerlifting.
Downloads: 2343, size: 70.2 KB, date: 18 Apr. 2018
“Brain and soul. How nervous activity shapes our inner world” for 485 rubles
The famous British neuroscientist Chris Frith is well known for his ability to talk simply about very complex problems in psychology, such as mental functioning, social behavior, autism and schizophrenia. It is in this area, along with the study of how we perceive the world around us, act, make choices, remember and feel, that today there is a scientific revolution associated with the introduction of neuroimaging methods. In How the Brain Works, Chris Frith talks about all this in the most accessible and entertaining way.
Mike Mentzer. Super training
The book is a masterpiece , you won’t read anything like this in any manual or textbook on bodybuilding, the author brilliantly combined bodybuilding and philosophy .
Mike Mentzer. Super training
Mike's revelations will not only become a powerful motivator to continue training , but will also answer such philosophical questions as why we came into this world, who we are, where we come from, in general, why all this, why do we constantly exhaust ourselves with heavy loads in gym, why a person should develop, and so on.
After all, there are moments in life when it becomes hard for the soul , moments of despair and depression overcome everything, and you want to give up everything, quit training with iron . So, so that you have fewer such deplorable periods, so that you are always motivated for results, so that you have the desire to develop physical and spiritual strength, and also understand and understand bodybuilding from the inside, we definitely recommend reading this book.
Author of the book, multiple champion of the most prestigious bodybuilding competitions, silver medalist of the 1979 .
Downloads: 2421, size: 111.4 KB, date: April 18. 2018
Dr. Luber. Bodybuilding our way
As you know, everything ingenious is very often simple, and this book is no exception in this regard. This book is written in simple and understandable language , reveals all the “secrets” of the rocking chair of the 80s, 90s , in an accessible language conveys to the reader valuable knowledge about bodybuilding, how to train, eat, rest, what exercises are best to use in your training , when and who should use steroids, and much more.
Dr. Luber. Bodybuilding our way
In all its diversity, this book tells the reader that the process of building muscles is quite simple (subject to the training regime, diet and sleep), there are no magical exercises, techniques, machines, super-advanced gyms, on the contrary there are ordinary racks, a bench , parallel bars and a barbell, this is the equipment with the help of which the muscles of the bodybuilding champions of the last century were created. Listen to the advice and recommendations of this book, especially if you are just plunging into the world of bodybuilding .
The author of the book is Doctor
Luber
(Alexei Viktorovich Kireev), one of the best bodybuilding coaches in Russia, who has trained many Russian champions on numerous occasions; he also advised the rebel, modern bodybuilding star, Andrei Skoromny.
Downloaded: 1778, size: 1.3 MB, date: 18 Apr. 2018
Books on Powerlifting and Bench Press
Here you can download books on Powerlifting and Bench Press from famous coaches and specialists for free.
Download and read books that interest you, you can learn a lot of useful and interesting things from them. Write in x what books we are missing, and we will definitely add them.
Books on Powerlifting:
B. I. Sheiko – Powerlifting- Leonid Ostapenko – Powerlifting
- Muravyov V.L. — Powerlifting
- A. Faleev – Strength training
- Basic Training - Dave Tate
- Louie Simmons - Westside Barbell Training Methods
- Frederick C. Hatfield - A Comprehensive Guide to Strength Development
- Looking S. A., Starov M. A., Batygin Yu. V. Become strong! Book 1
- Looking S. A., Starov M. A., Batygin Yu. V. Become strong! Book 2
- Looking S. A., Starov M. A., Batygin Yu. V. Become strong! Book 3
- Team Juggernaut's Squat Tutorial
- Deadlift Tutorial from Team Juggernaut
- Deadlift Guide - Dave Tate
- Dave Tate - A Compendium of Explosive Training Tips
- Brooks Cube - Dinosaur Training
- Gabriel Naspinski - Block re-odization in powerlifting
- Biomechanical analysis of the deadlift
- A Decade by Westside - Brendon Lilly
- Cube Training System - Brandon Lilly
- Verkhoshansky - Fundamentals of special strength training
- Pharmacology of powerlifting
- 12 Major Squat Mistakes
- 6 Deadlift Mistakes
Books on Bench Press:
You might be interested in:
Links to book author sites
Website of Vladimir Muravyov
Dave Tate's books were translated by Vladimir Bastion Source: ZhimLezha.ru
This is interesting: Training diary - progression of loads, motivation and a specific example of a training diary
J. Vader. Body building system
The book that is in front of you is one of the most detailed and complete manuals on bodybuilding in general ever published. The author tried to bring all his accumulated experience , collected a lot of training programs on bodybuilding, and provided a huge amount of advice for beginners, ranging from how to train to preparing for competitions .
J. Vader. Body building system
The book is not unambiguous, on the one hand there is a lot of everything, even too much, on the other hand there is too much variety in exercises , a large number of repetitions, approaches, and exercises in one training day , can affect your recovery , so “filter” everything , what is written there, emphasize for yourself something new, take on board Vader’s .
Perhaps the author was mistaken in some way, but she definitely deserves attention in her bodybuilding training.
The author of the book is Joe Weider, a Canadian bodybuilding coach, founder of the Mr. Olympia competition, and the international bodybuilding federation IFBB .
Downloaded: 2325, size: 2.2 MB, date: April 18. 2018
“Food Journey” for 382 rubles
Yes, the book is physiological, but it’s interesting to read: you will learn how chewing food affects our lives, why Elvis Presley actually died, how long our stomach can stretch, what our saliva is made of and many other funny and serious scientific facts. And once you learn how your digestive system works, you may stop believing in the detox myth.
Arnold Schwarzenegger. The New Encyclopedia of Bodybuilding
Arnold Schwarzenegger.
New Encyclopedia of Bodybuilding This encyclopedic manual on bodybuilding, released in 1985 by Arnold Schwarzenegger, with the participation of American photographer Bill Dobbins , very quickly became a bestseller, because it covers absolutely everything a bodybuilder needs to know, both in theory and in practice.
Detailed illustrations in the exercises and posing section will give you a complete picture of what poses to take on stage and what to do in the gym.
Nutrition and training tips will help you achieve a champion, muscular body.
Author of the book, multiple winner of the most prestigious bodybuilding competition "Mr. Olympia", with the participation of a photographer specializing in bodybuilding and fitness physique.
Downloads: 2388, size: 15.6 MB, date: April 18. 2018
Raising a bodybuilder. Arnold Schwarzenegger
The story tells the reader how a thin, frail boy turned into the iron Arnold , thanks to hard training, faith in his success, self-discipline and a little luck.
Raising a bodybuilder. Arnold Schwarzenegger
If you want to go through all the memories , understand how Arnold Schwarzenegger achieved incredible, simply crushing success in bodybuilding, understand what motivated to train, how he got ready to work in the gym, then this book is definitely for you.
Arnold is, of course, an example to be strived , not only strived for, but also surpassed. After all, it all starts in our heads, you must think like a winner, that is, like Arnold, in order to achieve absolute peaks in sports .
A unique book will open you to the inner world of Arnold Schwarzenegger, revelations that can change your whole life and change your views on many things. Read carefully and get into the thoughts of a champion , into the thoughts of a person who has achieved success in absolutely all areas of life, from politics to bodybuilding.
Downloads: 1353, size: 99.0 KB, date: 18 Apr. 2018
“Revolution in vision: what, how and why we really see” for 485 rubles
How is it that our eyes look forward, and why do we not have eyes at the back of our heads? How does our vision deceive us? Why does a person see the world in color? How was writing born, why are the letters the way they are, and what does natural selection have to do with it? American cognitive scientist Mark Changizi gives unexpected answers to these and other questions.
Anatomy of strength training for men and women. Delavier Frederic
This book, with its content, shocked the entire sports world ; people have never seen such colorful, illustrated material performed by athletes in various bodybuilding exercises .
This is a book, a unique base of exercises that, in principle, exist in bodybuilding.
Anatomy of strength training for men and women. Delavier Frederic
The book by Delavier Frederic will tell you not only about all the exercises that exist in bodybuilding, but also show their technique from an anatomical point of view, illustrated pages will help you understand which muscle work in certain exercises.
If you are striving to study bodybuilding, so to speak, from the inside, then this is the book for you, because in order to pump up muscles, you need not only to know how to lift iron, but also to understand what muscle groups are called, what they are attached to, what exercises make you grow , certain muscle groups.
The book is universal , suitable for a wide range of readers, from amateurs and fitness instructors to medical students .
The author of the book is, in one person, a successful weightlifter, medical scientist, editor of popular magazines in Europe, and a brilliant artist.
Downloaded: 3526, size: 70.1 MB, date: April 18. 2018
Exercises for leg muscles
You won’t believe it, but so far we’ve only looked at half of the body (and perhaps not all of it, since we haven’t talked about the press yet). Let's move on to the second half - legs, buttocks, abs.
Leg muscle anatomy:
Exercises for the leg muscles are divided into:
- Exercises for leg extensors - quadriceps
- Leg flexor exercises - hamstrings
- Exercises for the adductor muscles of the thigh
- Exercises for calf muscles - shins
Let's look at the quadriceps:
List of quadriceps exercises:
- Squats with dumbbells
- Front Squats
- Squats with a barbell on your shoulders
- Wide squats
- Incline Leg Press
- Squats on the machine
- Extension on the simulator
Pay attention here to information about herniated discs.
Let's move on to the hamstrings:
List of exercises for hamstrings:
- Lying leg curl
- Standing single leg curl
- Seated leg curl
- Good morning chest raises - goodmornings
Among the injuries worth paying attention to is the rupture of the ischial-popliteal muscles of the thigh.
Exercises for the adductor muscles of the thigh:
List of these exercises:
- Standing single leg adduction
- Seated Leg Reduction
Exercises for the calf muscles (calf):
List of calf exercises:
- Standing calf raises
- Standing single leg calf raises
- Donkey bent over calf raises
- Seated calf extension
- Seated calf extension with a barbell on your knees
