Building Muscle and Performance PDF
Every weekend warrior has two goals: compete successfully and look great doing it. Enter Building Muscle and Performance: A Program for Size, Strength & Speed by expert trainer Nick Tumminello.
By combining the most effective approaches and exercises, Tumminello has developed a high-octane, high-efficiency system for building muscle and boosting performance. Step by step you’ll learn the best exercises for increasing speed, explosiveness, athleticism, and endurance. Push yourself to the limits with strength and power lifts and progressions, power training drills, and cardio conditioning workouts. The results are challenging yet exhilarating. You will discover performance and physique that you never thought possible.
Building Muscle and Performance includes hundreds of exercises and dozens of ready-to-use programs. Detailed photo sequences depict every movement as well as variations to increase or decrease difficulty. You’ll find expert advice, equipment tips, and safety precautions. More important, you’ll find the results you’ve been looking for.
You no longer have to choose between a chiseled physique and athletic performance. Building Muscle and Performance delivers the best of both worlds: the muscle and the hustle!
Table of Contents
Part I Principles and Rationale
Chapter 1 Functional-Spectrum Training
Chapter 2 Building Muscle, Increasing Strength
Part II Exercises
Chapter 3 Cardio Conditioning
Chapter 4 Upper Body—Pushing
Chapter 5 Upper Body—Pulling
Chapter 6 Lower Body
Chapter 7 Core
Chapter 8 Warm-Up and Cool-Down
Part III Workout Programs
Chapter 9 Foundational Programming
Chapter 10 Performance Programming
Chapter 11 Muscle Programming
Chapter 12 Performance and Muscle Programming
Chapter 13 Customizing Programs for Personal Results
“Nick Tumminello's expertise in exercise science is second to none. I've trained all over the country and found no one better. His methodology in regard to building a bigger, faster, stronger body is a formula for success.”
Steve Weatherford-- Former Punter for the New York Giants (2011-2014)
"Working with Nick Tumminello allowed me to see training in a whole new light. The way he was able to combine functional movement, flexibility, and strength training was like nothing I'd ever done before. Not only was I completely gassed at the end, but I found myself wanting more!”
Quinn Sypniewski-- Former Tight End for the Baltimore Ravens (2006-2009)
ExcerptsArm Walkout and Medicine-Ball Walkout
Maximize Training Transfer
Performance Workout Programs