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J B a Publishing

Jim's Weight Training & Bodybuilding Workout Plan: Build muscle and strength, burn fat & tone up with a full year of progressive weight training ... (Weight training & resistance workouts)

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Description

“If I were to go back and start my weight lifting journey from the beginning, this is the plan that I would follow”Hi, my name is James Atkinson (“Jim” to my friends and readers). I am a qualified fitness coach, ex- airborne forces (British army) and I have a very diverse past in health and fitness. From personal training, long distance running to competition bodybuilding, it is fair to say that I have changed the shape and condition of my body more than most.Since my early teens I have been involved in weight lifting and resistance training of some description. I am now into my late thirties.Starting off in a powerlifting environment, the doors to a new world of resistance training were thrown wide open in front of me. The possibilities of what could be achieved with the correct weight training and diet inspired me to start work on building my own body into something that I could be very proud of!However, it would take me around eight to ten years before I found the correct path and begin to actually get some results. I will admit that I am not the quickest of learners, but if I was given the correct advice from the start, today, I would no doubt be leaps and bounds ahead of the physical development that I currently hold.This book has a full year of progressive weight training laid out in the form of four “sub routines”.Each one of the workouts is a progression from the previous one. This means continued muscular development. And the great thing about this kind of training is that you can repeat it year after year if you wish.Some of the information included in this book:Vital fundamental material on training mentality, planning, diet and motivation.4 X 12 week progressive exercise plans (A year in total)Explanation of the training year. Why you are training in this wayIllustrated descriptions of all exercises includedAccountability charts to keep you on trackOptional healthy cooking recipes reader bonusAnd much more!This book is written for anyone who is interested in developing their body with the use of resistance training. This type of training can be used not only for building muscle mass but for fat loss and toning alike.If you are new to the weight lifting and bodybuilding world, you will benefit a lot more from this book, but on the flip side; if you have been in the game for a while and would like a few ideas to develop your knowledge further, you will also find this book useful.I wish you the very best with your training and I look forward to hearing of your achievements!Keep on lifting and I wish you every success!Jim Read more

Publisher ‏ : ‎ J B A Publishing


Publication date ‏ : ‎ April 29, 2015


Language ‏ : ‎ English


Print length ‏ : ‎ 110 pages


ISBN-10 ‏ : ‎ 0993279104


ISBN-13 ‏ : ‎ 02


Item Weight ‏ : ‎ 6.6 ounces


Dimensions ‏ : ‎ 6 x 0.25 x 9 inches


Part of series ‏ : ‎ Weight training & resistance workouts


Best Sellers Rank: #112,082 in Books (See Top 100 in Books) #111 in Weight Training (Books) #189 in Health, Mind & Body Reference


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Top Amazon Reviews

    • A year of workout program in a lil book!
Read the reviews about this book. Frankly- - I don't see how anyone could leave a negative review & not benefit. What I got from Jim's book- is quite alot .... in the aspect he gives an entire years program...( 4 - 12 week sub work outs- changes every 3 months) starts off simple then to a combined-/ examples of muscle confusion full body and If one follows it- should have wonderful results! Trick is.... if you want something bad enough you have to work hard & it's not going to be easy. Got to stick to the program. If your lost as to where to start- what exercises to do& you go to the gym and wander around the gym from machine to whatever- not really having a plan... this is the perfect start. I'm super happy. Its not going to turn you into a muscle head - just fit & toned- Very Satisfied with it & I'm only on week 2.. Lol👍 ... show more
Reviewed in the United States on November 5, 2020 by Consumer
    • No Gimmicks. Just a great plan.
I have spent years at the gym with no real plan and no real results. Yes I'm fit and healthy, but haven't seen any real muscle growth. So I had a choice. Do I spend $60 an hour with a trainer? I did that once and got shown how to do a few different things. But no plan to follow. So I thought I'd watch a bunch of youtube videos. They helped. But no real plan to follow. I came across Jim's book on Amazon and bought it. It's a fairly quick read. What I love about it is it goes into the difference between compound and isolation exercises, and how to incorporate both into a program. When to do one, when to do the other. He lays out a 12 month program that lays a foundation of strength through compound exercises, then muscle growth through variations of isolation and compound exercises. There are no gimmicks here. No shortcuts. I didn't feel like I was being promised "30 days to a 6 pack". I started his program a week ago and already know I am going to see more results. I will be following his program for the next year and am excited. I feel like I have tracks to run on now. Also Jim invites you to reach out to him if you have any questions. I did have a question, so I emailed him. Within 48 hours I got a lengthy email back with answers to my questions. I like this guy. I highly recommend you get his book. Lastly if you spend 3 hours a week in the gym, that's 150 hours a year. If you value your time at a minimum $10/hr, that's $15,000 worth of time you'll spend this year. Times that by the next 5 years, that's $75,000. You get the point. It's worth spending $10-15 on a book that will help you be more effective with your time. ... show more
Reviewed in the United States on October 27, 2018 by MD0707
    • Great Update to An Already Great Bodybuilding Book
I've read a few of the books by James and as usual there is some great advice to be gleaned from this book, it's written in a very down to earth style which makes the read more easy and entertaining and James keeps it real by not trying to sell the reader any false claims. The theory behind each of the workout phases is also explained which helps guys like myself get a better grasp on the reasoning behind the training and on the subject of bodybuilding in general.On top of this, James (as usual) addresses the motivational aspect and planning for success right from your start date. There are some interesting training routines in here that are progressive and will see you through a full year of weight training/bodybuilding. For the price, that's a lot of value! This is actually a remake of his original book “Your year of Bodybuilding”. The book has had an “overhaul”. There are added planning charts that will help with “self-accountability” and also several new sections. ... show more
Reviewed in the United States on April 21, 2015 by Chris
    • `Mental attitude, preparation and planning are as important in this game as any set or rep that you will do in the gym!'
`Mental attitude, preparation and planning are as important in this game as any set or rep that you will do in the gym!' British author and health enthusiast James Atkinson is a highly regarded bodybuilder and trainer and author of fitness guides and this book is a revision of an earlier publication of his. Like all of his books, this new book underlines the serious approach this man takes toward helping help readers instead of building a pushy popularity contest. According to Jim, `It takes time, consistency, correct diet and training to achieve good results and sadly many people are sold on the idea that you can get a quick fix when it comes to building muscle...if you are looking to actually get some results and are willing to train hard and smart, this book is for you.' His goal for us: to build muscle and strength, burn fat and tune up with a full year of progressive weight training workouts. He is upfront in making us wary of the plethora of ballyhoo promises made in this now popular arena of creating books and supplements and diets and gyms - all promising instant results. He is a down to earth, honest man and his writing style and approach to body building proves that. Some of the areas of discussion he presents is this immensely readable book are the importance of initial health checks with your doctor to assure your body can manage the workout projected, and then proceeds to discuss cycling your workouts, finding your strengths and weaknesses, plan out your phases, how to lift with correct form, sorting out your diet (including a fine lesson on learning about BMI and how to calculate that and integrate the findings into your diet and exercise concept, the use of supplements - including creatine, and more. Jim then goes into detail about his concept of cycling your first year of bodybuilding: First12 weeks (strength training phase), Second 12 weeks, 2 day split (pre exhaust phase), Third 12 weeks, 2 day slit (compound before isolation phase), Fourth 12 week 3 day split - and it takes reading his book to fully understand these cycles. There are many pages of every exercise he discusses with excellent photographs of the various positions of each exercise - very easy to follow due to the photography of Mark Greenfield. And as on every page he encourages us to keep it simple and focus on basic resistance movements. No shallow or empty promises from Jim. Work with him and it will happen! After reading this book AND committing to it, you have a strong friend and training advisor in Jim. As with all of his books, this is solid information delivered in a no nonsense style. Grady Harp, April 15 ... show more
Reviewed in the United States on April 18, 2015 by Grady Harp
    • It’s just easy
Great book for someone that doesn’t like planning everything themselves. I was prior army and used to plan everything out but anymore I like the idea of following a plan premade for me. This just makes it easy and I’m in the second 12 weeks and seeing some good results.
Reviewed in the United States on March 3, 2021 by Jake O

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