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Strong & Sculpted

Strong & Sculpted

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    Brad Schoenfeld has helped hundreds of thousands of readers increase strength, lose fat, and sculpt the physiques of their dreams. Now, he’s created a new program for a new generation. Strong & Sculpted is a science-based program that is simple and effective. It takes into account your needs and goals and then provides you with the knowledge and blueprint for achieving those goals.

    Strong & Sculpted will help you deliver results and maintain them. The four-phase program takes you from where you are to where you want to be, then keeps you there. You’ll start by building an essential foundation for muscle development, then progress to more targeted sculpting and shaping. As you evolve, so will your plan. You’ll find variations, new exercises, and workouts as you progress through the advanced and peak physique phases.

    To ensure you get the most out of your workout, Strong & Sculpted relies on 117 exercises proven most effective for shaping and defining the lower body, shoulders, arms, and torso. In addition to step-by-step exercise instruction and full-color photos depicting proper technique, you’ll find advice on reps, pacing, and optimal performance of each movement. You’ll also learn to incorporate cardiorespiratory training and the mind-to-muscle and visualization techniques proven to enhance your results.

    Whether it’s defined arms, chiseled abdominals, shapely upper body, curvaceous butt and legs, or all of these, Strong & Sculpted is your step-by-step guide to the body you’ve always dreamed of.

    Table of Contents

    Foreword. Erin Stern, two-time Figure Olympia champion

    Chapter 1. Sculpting Your Ultimate Body
    Chapter 2. The Strong and Sculpted Program
    Chapter 3. Exercises for the Shoulders and Arms
    Chapter 4. Exercises for the Lower Body
    Chapter 5. Exercises for the Torso
    Chapter 6. Warm-Up
    Chapter 7. Break-In Phase
    Chapter 8. Basic Training Phase
    Chapter 9. Advanced Body Sculpting Phase
    Chapter 10. Peak Physique Phase
    Chapter 11. Cardio Connection

    Appendix: Workout Log
    References
    Index
    About the Author

    About the Author

    Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training. He is the author of several fitness books, including Women's Home Workout Bible (Human Kinetics, 2010), Sculpting Her Body Perfect (Human Kinetics, 2008), 28-Day Body Shapeover (Human Kinetics, 2006), and Look Great Naked (Prentice Hall, 2001).

    Schoenfeld has been published or appeared in numerous publications including Shape, Self, Fitness, Oxygen, Muscle and Fitness Hers, Women's Health, Prevention, Ladies Home Journal, Redbook, Cosmopolitan, Marie Claire, Woman's Day, New York Times, New York Daily News, Gannett Suburban Papers, Washington Post, Chicago Tribune, Men's Health, and Ironman. He is a regular contributor to several magazines, including FitnessRx. He has been a fitness correspondent for News 12 in Westchester, New York, and has appeared on more than 100 television shows and networks, including CBS Evening News, CNN Headline News, Fox News, UPN News, Good Day New York, Good Day LA, CBS New York Live, NBC Live at Five, and Today in New York, as well as hundreds of radio programs across the United States.

    Schoenfeld is a consultant to Reebok International and provides educational content for their ReebokOne program. He also is on the advisory board for Dymatize Nutrition, a leading manufacturer of nutritional supplements. He was formerly the national spokesperson for Dreamfields Foods, makers of the world's premier low-carb pasta.

    Schoenfeld’s speaking credits include seminars for the International Health, Racquet and Sportsclub Association (IHRSA); National Strength and Conditioning Association (NSCA); American College of Sports Medicine (ACSM); ECA World Fitness; CanFitPro; Athletic Business Conference; and Club Industry.

    Schoenfeld earned his PhD in health science at Rocky Mountain University while researching the mechanisms of muscle hypertrophy and their application to resistance training. He has authored more than 80 peer-reviewed scientific articles. He is a certified strength and conditioning specialist with the NSCA. He was named NSCA Personal Trainer of the Year in 2011 and elected to the NSCA Board of Directors in 2012. He has achieved multiple certifications as a personal trainer from the NSCA, ACSM, American Council on Exercise, Aerobics and Fitness Association of America, and CanFitPro. He is a member of IDEA Health and Fitness Association, which has bestowed on him the title of master trainer, the highest ranking possible.

    Reviews

    "Brad Schoenfeld is my go-to-guy for muscle-building science. In Strong and Sculpted, Brad blends the science with the best and latest practical advancements, leaving you with a program that will lean you out and shape you up. I recommend this book to any woman looking to take her physique to the next level."

    Bret Contreras, PhD, MA, CSCS, *D -- Author of Strong Curves and Bodyweight Strength Training Anatomy

     "Brad Schoenfeld's Strong and Sculpted can help you look great on the beach or take you all the way to a physique or figure stage. The science-based programs are easy enough to get a beginner started and effective enough for a pro."

    Tom Venuto, BSc, NSCA-CPT, CSCS-- Author of Burn the Fat, Feed the Muscle

    "Brad Schoenfeld is a rarity in the field of strength and conditioning, with one foot in the research world and one in the real world. A true professional, he continues to evolve his programming philosophy as he does more research and discovers new information, distilling the data to find the most effective method of training for achieving a particular result. That's what the programs in this book deliver, helping women lose fat, gain muscle, gain strength, and ultimately become strong and sculpted. My favorite part? The way Brad educates and empowers women to understand the why behind their training, not just the what."

    Molly Galbraith, CSCS-- GirlsGoneStrong.com

    "Nobody knows more about building muscle than Brad Schoenfeld. His total-body strength plan will scorch major calories and transform your shape."

    Nick Tumminello-- Director of Performance University International

    “Brad has an amazing way of taking the complexity of scientific research and delivering it in a way anyone can understand and use to reach their goals. His latest book is leaps and bounds beyond most in terms of its quality and veracity of information.”

    Alan Aragon, MSc-- Author of “The Lean Muscle Diet.”

    "Strong & Sculpted... just may be one of the finest total-body training guides for women published in a long time. In a world peopled by countless self-proclaimed 'fitness experts,' Brad Schoenfeld can rightly be considered the 'real deal.'"

    Oxygen Magazine