Strong & Sculpted
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 and full-color photos highlighting proper technique. 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
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
"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.'"
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