The Body- Kit Manual

Written with the help of some of the world’s foremost experts on training, diet, nutrition, psychology and performance. The Body-Kit Manual is a book for men and women at all stages in their training. The training in the Manual is radical to say the least. You get super-sets, descending sets and much more.

The Body-Kit Manual is written in plain, easy-flowing English with colour photographs and tells you about everything you want to know to get you bigger and more lean. Just check out this condensed table of contents below:

1. Mental

The commitment
Keeping a secret
Sacrifices
Going mental

2. Physical

Gym or home
Gym
How to choose a gym
Home
The routine
Equipment needed
What is your max?
The importance of proper form
Your max and good form – what is the relationship?
How much rest between sets?
How long should you workout for?
Have your plates ready to go!
The help of a training partner
The need for forced reps
What’s the routine trying to achieve

THE TRAINING
Monday – Chest, Triceps and Shoulders
Tuesday – Cardio & Abs
Wednesday – Back & Biceps
Thursday – Cardio & Abs
Friday – Legs
Saturday – Rest
Sunday – Cardio & Rest

3. What else helps?

Sleep
Relaxation
Posing
Posture
Tanning
Hair removal
Cold Showers
Oils

4. What not to do

Exercises to avoid
Foods to avoid
Alcohol
Cigarettes
Cannabis
Stress
Physical stress
Mental stress
Illness
Towels in the gym
Masturbation

5. Diet & nutrition

Metabolism
Fast metabolism
Slow metabolism
Genetically gifted
Vegetarians v meat eaters
Water
Protein v carbs v fats – What are the ratios?
Carbs
Protein
A little secret story
Fats
Timing of food
Foods for muscle gain and fat loss
Waking up
Breakfast
Mid morning
Lunch
Mid afternoon
Evening
Night time

6. Lifestyle

What’s a lifestyle change?
Using the stairs
Leaving the car
Posture
Shopping
Foods to shop for
Eating out
On holiday

7. Food manipulation

Sugar
Tap water

8. General supplements

Zinc
Echinacea
St Johns Wort
Vitamin C
Vitamin B-Complex
Saw Palmetto

9. Advanced supplements

Protein
Creatine
Glutamate
Male Hormone Boosters
Anti-Estrogens
Fat-burners
Anti-Cortisol
Weight-Gainers
Energy boost
Pump
Maintain and build
Multivitamins and Minerals

10. Advanced supplement combinations

Fast size
Super fast size
Fast strength
Fast body shape change
More muscle & less fat at the same time
Fast fat loss
Super fast fat loss
How long can you take supplements?
Do you lose the gains after?

11. The exercises – full color photo section

Bench Press
Dumbbell Flyes
Dumbbell Press
Dips
Overhead Press
Pulldowns
Chins
Barbell Rows
Shrugs
Deadlift
Overhead dumbbell press
Squat
Hamstring
Calf Raise
Crunch
Leg raises
Stiff Legged Deadlift
Knee extensions
Seated dumbbell curl
Broomstick swings
Leg Press

12. How to pose – full color photo section

Front Double Biceps
Single Biceps
Front Lat Spread
Front Abs
Abs & Thighs
Back Double Biceps
Side Triceps
Lat Spread
Most Muscular
Signature
Side Chest

13. Stretching – full color photo section

Chest
Shoulders
Traps
Lats
Inner Thighs
Hams
Lower Back
Biceps
Triceps
Quads
Glutes

14. Staying injury free

Clothing
Warming up
Avoid injuries
Pain is a signal to stop
What if you get injured?
What about long term injuries?