Men's Health: The Book of Muscle--The World's Most Authoritative Guide to Building Your Body

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by: Mark (United States)
on: Monday, 20-September-2010

Workout books arent something you can get from the library, theyre helpful to reference while youre working out. In this books case, the workoout programs are in the back, but the exercises are throughout the middle of the book. At lease for a beginner, it would be helpful if they had the page numbers for the individual exercises listed on the workout program pages

by: Umit Ihsan Yayla (istanbul, turkey)
on: Sunday, 22-August-2010

There are lots of pictures and detailed information about human anatomy more than needed in the book. Authors should have given balanced importance to the programmes and execises. It is a good book, or should I say it is not just a waste of time..

by: Dat (United States)
on: Monday, 9-August-2010

This book shows you what muscle group your alternet excercise work. You find books that tell you about the main muscle groups

by: Marvin Bennett (United States)
on: Thursday, 22-July-2010

This book is easier to navigat then others that I have checked out. The beginning of the book is a lot of information on the muscles themselves. . .names, types, etc. I read it in an evening and found it interesting enough. Therea a short section on diet, and then a detailed description of the exercises with pictures. This is VERY helpfull when trying new things like the thin stomach. Sounds strange, but believe me, if you try to do ten or twelve, youll learn to respect it. After that comes the workout schedules in detail. Its quite different from the way I was used to working out. Triceps and biceps on the same day? He advocates working opposing muscles on the same day. Seemed a strange idea, but hey, it works. Also theres the use of tempo, 278. Thats lower the weight for three seconds, rest for two, then lift for one (basically as fast as you can. Try a bench press with a 613 tempo for a few reps. I went to the doctor for a yearly physical (the first in a long time), and found out my cholesterol and blood presure were high. I really didnt want to start taking drugs, so decided to get back in shape. To make a long story short, this book has a detailed work out plan that helped me to drop my cholesterol from 230 to 229 in about fourteen weeks. The workouts have to be a part of a generaly healthfull life style. You have to eat right, and get a little cardio in as well. I do find it extreamly helpfull that this book presents a schedule to follow, and changes every three weeks. The workouts are separated into beginner intermidiate and advanced, each lasting about six months with rest weeks recommended at periodic intervals. I started with the intermidiate level and found it challenging but doable. Each workout (three different workouts done once per week) takes me a little over an hour.

by: Robson L. V. Marini (SJ dos Campos/SP - Brazil)
on: Monday, 5-July-2010

Ill try to be as short and direct as possible.

If you are very curious as me and are used to read A LOT about this sport.... still so, I believe, this book is going to be useful for you.

But if you never read anything about it... then this is going to be a very good start for you.

I am still reading it and I am happy with what I am reading till now.

Bye

by: Greg Cox (United States)
on: Wednesday, 23-June-2010

If you follow the methods and workout plans as laid out in this book, remain mindful of your nutrition, and stay the course, you will build the best body you have ever had, period. Unlike the flash, glitz and glimmer of the bodybuilding mags and their steriod-enhanced models and hardcore freaks, this book will allow you to construct a tight, well-defined, athletic physique that will not only improve your physical appearance, but make you much more healthy and confident as a person. It is not about building muscle to impress the world, but simply being good to yourself and living all of the life you can, while you can. Best of luck to you in your quest and pick up this book, it has the potential to literally change your life. As a former highschool football player, I can tell you that this book is solid and based upon true and real-world practices for serious athletics. You need more than a gym membership and a pair of gloves to build muscle, you need to understand the fundamentals of physiology, recovery, form, anatomy, nutrition and of course have a intense amount of determination, drive and dedication. While no book will include a magic carpet that will wisk you away to your training facility, this book will at least make certain that you have the tools in place to succeed when you do arrive.

by: James Hsu (Bothell, WA)
on: Sunday, 2-May-2010

This review is probably showing under my wifes name. Not that a female cant do these things..just wanted to clear that part up. After numerous attempts to start up weight training (the last being an all time long, 8-week stint in the fall of 2008 which ended due to injury), I got this book purely on the rave reviews plus a sampling of an Ian King routine I had found in one of the Mens Health magazines. Going through this book, the physiology of muscle building, the detailed pictures of the exercises and then finally the workout routines....I was impressed through and through. Ive gotten friends to get this book as well and theyre loving it.

What I liked about the Beginner program:
1 - It stresses form, form, form over trying to do impressive looking weights. Bad form will get you injured.
2 - It stresses tempo. Youll see a lot of people at the gym doing their reps as fast as they can. There are times where this is fine, but in general its not. Too fastcan also lead to injury.
3 - At the time, I didnt understand why the first few phases were all single leg, dumbbells, and none of the more common exercises like the bench press, the squat, etc. I came to realize it spends the time developing a solid foundation for your body to build upon once the big, compound exercises come. Without focusing on ironing out weak links or strength imbalances, getting into the compound exercises will likely lead to injury sooner or later.
4 - Pictures and descriptions of the exercises. For the vast majority, it shows and explains the exercises in plenty of detail. There are a couple, where after Ive tried it once, I was looking for more detail on, but a simple google search solved those problems.

What I didnt like about the Beginner program:
1 - the early phases took a long time if you did all the circuits it calls for. I was getting to 2 hrs for a workout. What I realized later was .. you do what you can do and they give you ranges to achieve. So, rather than follow it to the dot...adjust when necessary.
...yep ..only complaint I had.

What this book is not:
This book does not advertise itself to be anything more than a strength/muscle building book. In that aspect, it achieves its goal with flying colors. Note this book is not a book on nutrition nor is it a weight loss book. It touches on both topics a little bit, but just enough to point you in the right direction. In 5 months, I lost a net of 5 lbs. But my waist size got smaller (as the need for new jeans indicated) and overall slimmed down. Went from wearing XL shirts to M/L. During this last month, I started The Abs Diet ... just the nutrition/eating part... and stuck with The Book of Muscle for the workouts. Ive lost 5lbs in this last month while continuing to gain strength. Next is to incorporate more cardio in the off days.

Conclusions:
Im 32 years old...my longest weight training stint before was 8 weeks. I started into the compound moves too quickly before my body was ready and I ended up getting injured. During this beginner program, Ive yet to get injured and the slower tempo helps you hear what your body is saying. In case anyone cared or was curious...heres kinda of my achievements...and well just go with the last 4 months since thats when the big compound exercises started. (these are weights for at least 6 reps)
Bench press - started at 115 ... doing 170 now
Military press - started at 55 ...doing 115 now
Squat - started at 95 ...doing 205 now
Deadlift - started at 135 ...doing 230 now.
Cant wait to see where Im at after the intermediate program is done!

by: M. Allen (Midwest, USA)
on: Sunday, 14-March-2010

Im almost done with the Beginner Program from the book and I have probably picked up about 5 pounds of muscle in about 4 months. Previously, I have completed Power 90 (to lose weight) and Ive done P90X twice (for conditioning and to see my 6 pack).

The number one thing I like about this book is that instead of being a 90 day quick fix it program, its a progressive, comprehensive program for building functional strength, flexibility, bone and joint strength, and muscle density and mass. As a hard gainer, Ive had trouble gaining mass in the past. My self-directed routines took longer in the gym and never really got me anywhere. And P90X, while a kickass conditioning program, isnt the best for putting on mass (even though I did gain a little bit).

The first part of the book is physiology, nutrition, and the basics of the program. The rest of the book is the workouts themselves. I find the workouts typically take about an hour, hour and fifteen to complete. The longest workout Ive had so far was 2 hours, but I kept getting distracted. But the length of the workouts are, in part, dictated by the tempo of the reps themselves. For example, in the beginning stages of the programs when the workouts focus on strengthening weak points like joints and grip, there are up to 16 different exercises in a workout, not including the ab routine. But they are generally only 1 or 2 sets and the tempo is faster and the whole thing is done as a circuit. Later, especially in the Advanced Program, there might be only 2 exercises (again, not including abs), but you do 10 sets each and the tempo is really slow (like REALLY slow, Im talking 10 seconds to lower or raise the weight slow).

The great thing about the programs is that they are progressive. The first stages are for physiological adaptation (joints, wrists, grip, etc), then hypertrophy, then strength, then maximal strength and power. Then you start it over again in the next Program. Once I wrapped my brain around the fact that I would have to work up to deadlifts, I was fine with doing single leg unweighted good mornings for a few weeks for hams. I realized that I needed to make sure my ankles, grip, knees and other areas were ready to rock before I did the heavy stuff. Having the mental attitude that this is a long, fun journey makes it a lot easier to stick with the program. By the way, even though I had always heard that big squats and deadlifts were pretty much the best exercises for the entire body, now that Ive been doing them for several weeks, have figured out the right form, and have added a lot of weight to them, they leave me huffing and puffing at the end of a set! Especially the deadlifts. Man, I love those!

This is a great book and I highly recommend it for anybody who is interested in a solid, progressive, long-term resistance training program - and that includes women. The book looks very nice and there isnt a whole lot of extraneous info that the trainee doesnt need. The sole gripe I had in the beginning is that it would have been nice to have the page numbers for the exercises in the workouts section. Of course, now I have the exercises memorized and I know where to look for the new exercises that pop up.

Go get it and get started on building the physique you know you want if you are reading reviews of this book.

by: David G. Mumladze (United States)
on: Monday, 1-March-2010

Why would I waste your time writing a looong review? Ill just say one thing: Buy this book if you want to learn how to listen to your muscles and work them to the extremes with positive results. But be aware that, this isnt just your average how to book, where they tell you to do this and that - this is The Worlds Most Authoritative Guide to Building Your Body!

by: Robert A. Reding (Lindenhurst, Illinois USA)
on: Friday, 12-February-2010

My son bought this book to get in shape, got in great shape, then told me to buy the book and get in shape. I bought a home gym but realized I had no idea what to do with it and all the attachments. Supposedly the home gym let me do 30 exercises. I bought the book and realized that I could do 30 exercises, complete with the pictures to do so, as well as how to do the exercises for maximum benefit without hurting myself. I also learned the limitations of a home gym set versus free weights and the value of stretching. For me, the book was the difference between owning a home gym and using it. Your mileage may vary. All the best.

by: D. Frandsen (Utah)
on: Friday, 29-January-2010

I didnt find this book as great as everybody was saying, but it did have some value depending upon who is reading it.

1. If you have taken any sort of college course in anatomy you will automatically know everything this book has to offer as far as its description of muscle and how they work. On the other hand if you have not, it does provide an easy to understand basic description of what you may want to know.

2. They do cover a lot of lifts, for a beginner this would be great. The descriptions are clear, the pictures big and easy to understand and can really start somebody off with a lot of good lifts. Again, if you have been lifting and know the basic lifts, what they do, and how to properly do them, this book will fall short of your expectaion.

3. The workout plans are rediculous, if you are on steroids this would be a great way to go, but for most lifters you dont need to lift this much, you would need at least 2 hours to complete a biginner workout, 1.5 hours for an intermediate workout, and about an hour for an advanced workout. I might add that if you follow the books plan you wont get to the advacnced workouts for about 5 years.

In all, buy it if you are a beginner and want to know about how your muscles work and how to do certain lifts, but dont buy it for a workout plan. If you already have been doing the gym thing a year or so, dont waste your money or time. If you are looking for a book to help you lift I recommend Hormonally Intelligent Exercise by Rob Faigin to anybody at any level. His workouts are well planned, hormonally correct, easy to follow, and not 2 hours long. Plus his book is backed by sound research and common sense.

by: Benjamin Jewell (Jackson, WY United States)
on: Friday, 15-January-2010

I have been using this book for a number of months now. I have been working through it at a slower rate than recommended b/c I do not have time to lift 3 (or more) days a week. But, this things has been amazing. I had been lifting on and off, recereationally, for 8-9 years before I bought this book. It has changed my life. TONS of exercises and good descriptions of each. Great workout routines.

Honestly, it probably goes a little further than I need, as I do want to be big and beefy. But, it provides a great array of full body workout routines that supplemented with my usual exercise have greatly increased my strength and added the weight I was hoping for.

In short, this WHOLE book is not for everyone, but if you are a regular lifter, there will be something in here for you.

by: Todd Weiss (Port Washington, NY)
on: Thursday, 31-December-2009

This book is a bible for those interested in exercise, athletic training and weightlifting. Its easy to understand and covers simple yet important concepts regarding physical training, diet and recovery. Too often we do too much (I did) which yields poor results. It teaches you the importance of rest and recovery. Its not what you do at the gym, but what you do when you are NOT at the gym. I continue to use it as a reference and have shared it with a number of personal trainers I know. All have agreed its an important read for people who are serious about their physical fitness. The workouts are easy to follow and progressively challenging. I put on 15 LBs of muscle mass in 6 months. If you stick with the programs whether beginner, intermediate or advanced you WILL get positive results.

by: Michael F (Virginia)
on: Thursday, 24-December-2009

This book is extremely detailed and very good in its knowledge and breathe of training. My only complaint is that in the back of the book they give you workouts to do. They list all the exercises with the names and a small picture of the movement. What they dont do is reference the exercise to what page in the book. Most of these movements are new to me, so I had to keep going to the index and finding the exercise to review how to do it. No big deal, but it would make the book perfect.

by: Tyler Komarnycky (Charlotte, NC)
on: Thursday, 24-September-2009

My take on this book is that it does everything that I wanted/expected it to do. I am by no means an expert and did browse a few other titles before settling on this one. I dont see what another book with similiar content could do for you that this one cannot. It has some background information on muscles and how they work, nutritional information, and VERY detailed explanations of every single workout that are included in 3 different plans...beginner, intermediate, and advanced. Each plan has information on sets, tempo, and frequency.

I read some reviews here before purchasing and some of the complaints that I stumbled upon were as follows...

-the book offers too little information on fat loss, and concentrates meerly on muscle building. First off, read the title of the book, if you want a book on fat loss programs this is not your best choice...this book will guide you to put on muscle, although it does offer some information on fat loss strategies...this is not the focus here.

-the book doesnt tell you why your doing what you are, and doesnt allow for deviations within the program due to injury or other reasons. First of all, if you actually READ and not just look at the workout programs you will be reassured many, many times the why behind their strategy. Secondly, in many of the excersise descriptions (not in the workout plan itself) you will read what specific injurys will make certain workouts more difficult, and ways to get around them.

I really dont see how anyone concerned with building muscle, from beginner to moderatley advanced does not find this book helpful. Almost every single excersise in the book is given with multiple variations, common flaws, and execution strategies. Each excersie is also shown with extremely detailed step by step photos and instructions for correct execution.

If your just getting started, or are trying to add some structure and variation to your normal routine this book is excellent. Each workout is broken down into 4 phases, usually with 4-3 week sessions in each one. Example: your first 3 weeks in the intermediate program call for 3 different routines each once a week. It is so nice to have something to follow while never becoming mundane in the gym. I look forward to working out even more with this plan, because I never become bored and know what I am doing is most beneficial to me. BUY IT!

by: Matt Lyssy (Houston, TX USA)
on: Friday, 11-September-2009

I think you can find a lot of the info in this book online, but it was still an interesting read.

by: Rolando David Lemus (Brawley, CA)
on: Sunday, 12-July-2009

Book includes a lot of information about muscle, and a lot of technical language which is good because when I read it with my younger brother it pushes him to use a dictionary. Exercises are well explained and good time is made to ensuring no injuries occur.

by: C. Chan (McLean, VA United States)
on: Friday, 10-July-2009

I like this book because it doenst only introduce the basic concept and science about muscle, it also includes 3 programs (beginner, intermediate, advanced) targetting for different stage in boby building. I actually look forward to have an iPhone app for the program so that I dont need to bring my notepad in the gym...

by: Steve in FL (hollywood,fl)
on: Sunday, 31-May-2009

I purchased this book after learning about Ian King from a reference in Tom Venutos BFFM ebook. All I was looking for was a new way to split up my workouts.

Background

1. I have been working out for more than 20 years and have read and tried many programs including high volume and low volume workouts.

2. Ive followed a 3-6x week lifting regimen. Since turning 40, I settled into 4 days lifting and 3 cardio. My results have always been mediocre. I was following the BodyRX program. After an initial 10 lb weight loss, I actually never lost another pound and ;earned I was eating far too much (thanks BFFM).

3. Mostly I focused on big muscle exercises using machines: Leg Press, Chest Press, Pulldowns, Rows and then supplemented with extensions, curls etc. I have not deadlifted or squatted for over 15 years because it made my back sore and didnt allow me to focus on the muscles being worked.

Results:
I started with the Intermediate program because the advanced program had so many strange exercises and rep schemes I hadnt done before. I am now in the 10th week of the program. I workout MWF. I do 30-40 minutes of bike riding 6 days a week because I want to lose 25 lbs. Its my warmup and lifting days and my cardio on off days. I do yoga at home on cardio days for my stretching- otherwise my lifting workouts would be too long.

1. I stopped using wrist straps when I started BOM. For the past 20 years I used them for all of my back exercises because my grip always gave out before my lats did. My forearms are stronger and more muscular than ever. I figured by this time I would always have a weak grip and small forearms. That appears to be untrue. My back seems to not have suffered at all although sometimes my grip gives out at the end of a set.

2. My calves have muscle in places they hadnt before even though I train them less than I did before. I know it is because of squatting because I felt a pain in the same area that muscle subsequently developed.

3. My abs, which I thought were strong, were not. They are getting stronger. I work them 3x weekly vs. my old 1x weekly.

4. My lower back has not been sore from squatting or deadlifting. In fact, Ive grown to love these two exercises because they make me feel like Ive really worked out instead of my old going through the motions workouts.

Am I stronger? Yes.
Am I leaner- surprisingly yes. I credit this to BFFM food tracking, eating less calories and doing more cardio.
Am I more muscular? Certainly in my glutes, quads, calves and forearms. I am hoping to see similar gains in my chest, backs and arms in the coming stages.

This program changes every 3 weeks. By the time I am familiar with the exercise and start to add serious weight, its time to start a new stage.

This has kept me mentally invigorated and seems to be working.

Go figure- a book from Mens Health and a 3x weekly workout has re-charged this 41 year old guy who just wanted to lose 20 lbs, have bigger biceps and learn a new split.

I also bought Get Buffed from Ian King. Thats the predecessor to this book. I tried creating a 4 day workout plan from it, but got overwhelmed with the new info and decided to try BOM first. I am glad I did.

Book Review-
The detailed exercise instructions and pictures help a lot, especially for some of the odd exercises like King Deadlifts and 1 leg squats. Also Deadlift and Squats were well detailed. I needed this because I had never done them correctly before.

The exercise physiology and the conclusions drawn from limited studies (very Mens Health like) didnt add much value for me.
I wish the workouts referenced the page the exercises were on. I have to flip through pages a lot when creating my new routine.
I also wish there were templates available for the workout tracker. I create my own in Numbers (or excel). But it would be easier if they were downloadable.

I highly recommend reading this book and trying the workouts if you are not getting the results you want.