Content List
Introduction. Meet the author
Chapter 1 : What is training? Training vs the training effect
Chapter 2: The Bottom Line The fatigue / recovery curve
Chapter 3 : What is periodization? And should I use it?
Chapter 4 : How often should I train? How to select frequency of training
Chapter 5 : How hard should I train? Train smarter, not harder
Chapter 6 : How long should I train for? Optimal training durations
Chapter 7 : How many sets should I do in the workout? More is not always better
Chapter 8 : How many muscle groups should I do in the work- out? Splitting the muscle groups up
Chapter 9 : How many exercises should I do per muscle group? Specialising or spreading the effect
Chapter 10 : How many sets should I do per exercise? An inverse relationship with the number of exercises
Chapter 11 : How many reps should I do? Benefit from a variety of reps
Chapter 12 : What speed of movement should I use? Most of them!
Chapter 13 : How long should I rest between sets? Metabolic vs neural
Chapter 14 : How do I know which exercise to do? Do the ones you need, not the ones want you want!
Chapter 15 : What order should I do my exercises in? Put first things first!
Chapter 16 : Which muscle groups do I put together? There are no rules!
Chapter 17 : What training methods are available? There are no excuses for lacking variety in training!
Chapter 18 : How should I periodise the training methods? This really will change the way you train!
Chapter 19 : How long should I stay on the same program. Only you hold the answer!
Chapter 20 : How much variety should I use? Dont get carried away continuity is still required!
Chapter 21 : Techniques to raise intensity. Lift more when it counts!
Chapter 22 : Injury prevention. Insuring your training!
Chapter 23 : Injury management and rehabilitation. Taking care of business!
Chapter 24 : Belts, wraps, straps etc. When and how to use them!
Chapter 25 : Recovery methods. How to accelerate recovery from training!
Chapter 26 : Goal setting and planning. Dont start training without it!
Chapter 27 : Training Trouble-shooting. What to do when improvements cease!
Chapter 28 : A 12 week training program. The Ian King way!
Chapter 29 : Questions & Answers. On a variety of topics!
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