دانلود کتاب The Master Keys to Strength and Fitness

When you Own these Keys You’ll Make Progress Like Few People Do

This is the book I wish I had when I got started training. It would have eliminated so many false starts and unproductive sessions.

The sad thing is few trainees understand what it takes to get results. Even the simple concept of progression is foreign to most people. Because of this you’ll see people in the gym lifting the same weight year after year. And that is just one component of what it takes to succeed.

I’ve been training successfully for many years now. I’ve reached a decent level of results in that time. I’ve also learned quite a bit. So I sat down to write a book that covered everything I knew of what it takes to become stronger and more fit. And it details all the different areas you must work on in order to achieve your goals.

You’ll find 10 Chapters of jam-packed training information.

Strength & Fitness
Goal Setting
Progression
Systems of Strength
Recovery
Toughness
Mental Training
All-Around Training
Exercises
Workout Templates

And over these chapters you’ll discover many useful things such as:

The Ten Components of Fitness and how phrasing these all in terms of movement will make you better
Have you ever suffered from Shiny Object Syndrome? Find the cure here.
The most important tool for your training success…
9 Methods of Progression. Most people know the main ones but using the other can help you get unstuck.
How to properly set goals to make sure you succeed
The Double System of Progression explained
How many sets and reps? The age old question finally answered (and the answer may surprise you)
Two Formulas for Strength
Intensity is a misused term. Discover the difference between intensity and severity.
How to make high volume training work for you.
Biofeedback training, using your body to guide you.
Strength versus Skill. Find out when and where this matters
Use the principle of Continual Adaptation to your benefit
The 7 Key components of recovery
Two healthful supplements that about 90% of the population needs
How to strike a balance between toughness training and sparing your body
3 Methods of building Mental Toughness
How Consistency and Persistence are needed and how to practice them
Mental Training discussed in depth
Achieving the peak FLOW state each time you train?
How to almost ensure success of a lift each time you do it.
When to Psych Up and when not to?
Four different times to use visualization to engage greater effects on your body
The value of Compound Movements
The 4 Major Motions of the body described
How to work strength and conditioning at the same time
The 3 Often Neglected Areas of the body. Are you making this mistake?
And much more

Plus this book shows you basic exercises with a variety of tools to get you started. Using barbells, kettlebells, your bodyweight and simple ways to build your grip.

Plus Workout Templates to give you ideas on how to train. I don’t recommend you use these exactly as they’re written but to give you ideas on general structures of your training.