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  <h1 style=Bodybuilding: From Heavy Duty to SuperSlow

By Craig Cecil
Paperback and e-book formats, 121 pages
ISBN: 978-0-9847414-5-8


Bodybuilding: From Heavy Duty to SuperSlow takes you through the evolution of bodybuilding training, from early 20th century circus strongmen to the latest muscle-building and weight training techniques of today. Use this historical bodybuilding guide to learn how to harness these concepts to build muscle faster than you thought possible.

Photo of legendary strongmen from the early 20th century

In this book you’ll learn diverse training strategies and weight training programs, including:

  • Volume Training
  • Peripheral Heart Action Training
  • High-Intensity Training
  • Periodization
  • The Bulgarian Method
  • Pre-Exhaustion Training
  • Heavy Duty
  • The Weider System
  • The Hardgainer Method
  • SuperSlow
  • Holistic Training
  • Power Factor Training
  • Positions of Flexion
  • Static Contraction Training

Table of Contents

  • Introduction 1
  • General Principles 7
  • Volume Training 13
  • Peripheral Heart Action (PHA) Training 17
  • High Intensity Training (HIT) 21
  • Periodization 31
  • The Bulgarian Method 37
  • Pre-Exhaustion Training 41
  • Heavy Duty 43
  • The Weider System 51
  • The Hardgainer Method 67
  • SuperSlow 77
  • Holistic Training 81
  • Power Factor Training 87
  • Positions of Flexion (POF) 93
  • Static Contraction Training 97
  • Final Thoughts 105
  • References 107

Dozens of Bodybuilding Routines and Workouts

Each training system is fully explained and includes sample bodybuilding workouts to get you started. Don't keep training the same way every time you workout!

History Holds the Keys to Bodybuilding Success

You'll also learn answers to the following questions:

  • Who was "The Butcher" and why were his training strategies so effective?
  • How did Arnold Schwarzenneger use Periodization and The Bulgarian Method to improve his physique?
  • When are partial repetitions most effective?
  • How did Charles Atlas influence the evolution of bodybuilding throughout the century?
  • How did Joe Weider evolve his training system over the past half-century?

About the Author

Photo of the author Craig Cecil

Craig Cecil has been involved in sports and the science of exercise since his days of high school athletics in baseball, through his collegiate career in NCAA Track & Field, to his devotion to weightlifting and bodybuilding pursuits over the past 20 years. During that time, Craig has trained with professional athletes, as well as multitudes of dedicated, ordinary individuals just wanting to build lean, muscular body weight. Craig is a member of the National Strength & Conditioning Association and holds an MBA from Loyola University of Maryland.

Customer Reviews

Excellent informative title

"Great quick overview on the best systems to impact bodybuilding in the last 100 years. Definitely would recommend to anyone looking for something new to reinvent their workout!"


Finally - an all-in-one-book of the various ways to pick things up and put things down

"Ever try to remember all the ways to pick up a weight: super slow / powerlift - etc. etc. This book keeps you from running to various website (and other books) to figure it all out. Consider it an all-in-one encyclopedia-like read. You can skip around or go through the entire thing from front to back. It also tells you WHY / how the exercise movement came to be. I think this is important: to know not just what you are doing but why. In essence, the author tells you the THEORIES behind the move. He doesn't say THIS is the best or THAT movement is the best. But instead introduces you to a whole bunch of lifting theories and techniques - YOU decide which is best. Love this reference book."

K. Bolivar

A very good, very general introduction to the ongoing wars over muscle building

"I've only recently gotten into lifting weights. Perusing some books on getting bigger/stronger, one thing that's clear is that people develop powerful attachments to one school of thought despite having only cursory familiarity with the alternatives. How many sets? How fast? How much weight? How many reps? You can find hundreds of books, with hundreds of different answers, but few will dispassionately argue why they settled on that regimen versus the numerous alternatives. If you read this book, you'll actually know pretty much all the major animating theories: high volume, high intensity, fast, slow -- all are covered in various permutations, with a quick look at typical workouts for each school of thought. It's fantastic to read a book about the theory and practice of weight lifting that ISN'T trying to sell you on the author's One True Way, and which acknowledges that different people (who, of course, have different bodies, different goals, and different tools at their disposal) might benefit from different programs."

Matt Davis

Very good book

"A small book, and a quick read. However, a great overview of the different bodybuilding methods and a history of how various training styles evolved. Definitely worth the read."


Great Book!

"This book will help everyone who wants to improve their work outs. It gave me a few new ideas on how to spruce up my training with some ideas I have forgotten over the years. Helpful in switching up your training for maximum progress. Would recommend this book."


Highly recommended book to buy for anyone

"This book was very interesting, well organized, and put together. Craig is an educated individual with tons of strength training experience. Therefore his books are legit and very informative. Any athlete can benefit from learning something new that this book provides."

Amazon Reviewer

Get fit this way...

"It's funny how we think that the latest method of lifting or working out is the best. This book looks at the history of different methods of weightlifting. I have personally tried a few of these methods. And really, it's up to you as to which works best. A certain bodybuilding method may be great for one person but not so great for another. So you must make your own choice. I love this book because it details the different options, philosophies behind them, and how they work. If you love history, the human body, and strength training then this is definitely the book for you!"

David Wolstenholm

Informative bodybuilding guide

"Learn the essentials of bodybuilding from a true expert. This book is great if you are a beginner or if you just need to learn more about bodybuilding. This book will go over many different systems, their history, and different techniques. They will also provide a lot of information regarding the pros and cons of various different techniques. The amount of useful data contained in this book is vast and very instructive to potential bodybuilders. The author is very knowledgable and has done a lot of research for this book, it is great to be able to have all this i formation already compiled for you. This is an essential book that every serious bodybuilder should have."


Everything You Want to Know About Bodybuilding

"This book has pretty much everything you need to know about bodybuilding. It has information about the history of bodybuilding to the explanation of the different bodybuilding techniques. It shows how different bodybuilding techniques have developed so that the reader can decide which bodybuilding technique suits their needs. The author also encourages the reader to adapt the different methods to their training routine. And he also reminds the reader that over time they should use a variety of different methods in order to develop their body to its potential. This book is a must read for anyone who has an interest in fitness and bodybuilding."


Ultimate guide for bodybuilding

"Bodybuilding by Craig Cecil is the ultimate guide for weight training. This book starts at the heart of bodybuilding with giving the breakdown of the basic principles and continues with details of the history and beginning of weight training. Craig has compiled the most extensive and detailed list of the weight training systems and the methods behind them. This book allows each person to better understand weight training and also their body so they can use what works best for them. This is a valuable tool and highly enlightening read whether you are just starting weight training or are looking to further your bodybuilding knowledge."


Excellent overview of training systems

"Don't expect lots of pics of how to perform various exercises, there are plenty of websites that you can watch to find that out. What you CAN expect, is an in-depth explanation of the different systems from the time of Charles Atlas back in the 30's or so, through Volume training, PHA (Peripheral Heart Action) training, High Intensity, Cycling, Pre-exhaust, Heavy Duty, the Weider system, Hardgainer, SuperSlow, Static Contraction (isometrics), and even the Bulgarian system. Also, don't expect `personalised' workouts for you! You CAN expect to find examples of how to utilise the different systems, and perhaps include some in your own workouts. There is even a suggested way to try the gut busting Bulgarian system, if you are masochistic (or perhaps crazy) enough to want to give it a go. Well written, with some good gym-humour as well, by a guy who has obviously been there. I found the book informative, inspiring, and a great reminder of some training principles that I had forgotten."


Very informative

"Very informative. I have been working out for over ten years [and] used to be ISSA certified and this book reminds you [of] a lot of things you will forget over the years. It will also shed light on some training tips and techniques you do not know about."


Great guide on bodybuilding

"This is probably the most informative book I have ever read on all methods of bodybuilding. Some dating to the sixth century. While I am not a body builder - my husband definitely loves it, and even though his highly injured back does not allow him to achieve Craig's own results - he still loves everything that has to do with working out. Thus I'm planning to plant this book on his kindle when he sleeps. Definitely an interesting read and incredibly informative...Craig did a great job writing this book."

Nataliya Field

Extensive information to create your own workouts

"The thing I liked about this book is it advanced some of the knowledge I already had and extensively added to it. Rather than focus on a single system, this book goes over in some detail many of the different bodybuilding training methods that have been in use since 1930. Pro/cons and example workouts are given for most all of them. The author does include his own observations, and attention is given to modern knowledge of how your body acts when training, but for the most part the book is a very concise rundown of available training methods that you can use to build strength and muscle. I haven't decided what method might be best for me, but the added information I now have will enable me to craft with some confidence a workout plan to meet my goals."

Chuck P.

Comprehensive overview of bodybuilding programs and routines

"This book is such a big help. Every exercise programs and routines you'll ever find in bodybuilding made easy. This is like a "Dummy guide " for me. Helped me understand and appreciate every available program, the author hit every spot especially I wanted to know how PERIODISATION is done and the difference between HIT and HEAVY DUTY training. A five star read indeed, no waste of time and a money on the bucket."

Bernard Marquillero

Decades of weightlifting approaches in one concise place

"This is really a unique book. It's a composite of major weight training systems from the last six decades. Back when I started lifting, the muscle magazines would write an article about a major weight training approach maybe once a year or so. If you were lucky, there might be a book written about a system, but you had to read 200 pages just to extract the 10 pages of pertinent information. This book takes all the major training systems it took me years to find out about and condenses them into an easily digestible format. Right up front each system is identified as; high-volume/low-intensity, high-volume/high-intensity, low-volume/high-intensity, or all of the above. Each section contains the theory of that particular weight training system and sample workouts, as well as listing some of the practitioners of that system. No more complaining about not having enough time to work out. There are training systems covered that anyone should have the time for, such as the Hardgainer Method. Want to become a pro bodybuilder or powerlifter? The methods the pros have followed are in here too. This book will keep you from floundering around with a haphazard lifting approach. It'll put some organization into your workouts. An absolute bargain for the price."


This book will do everything but build your body for you!

"Craig Cecil has succeeded in utilizing part of the real value of an eBook over a print book. First, his Table of Contents organizes his bodybuilding topics first by era and then by intensity level. Second, throughout the material he provides links to bodybuilders, doctors, and other people who have contributed to the history of bodybuilding that will take the reader outside the material to sources such as Wikipedia or within the material to a relevant topic. Cecil uses this same innovative approach in not only presenting the material, but in the material itself. We have come a long way in bodybuilding from the days of ad in the back of the magazine touting how a 98-pound weakling used somebody's program to become powerful enough to take on the bully who kicked sand in his face. I remember those ads when I was a kid. The science in Cecil's methods stem from the basic principals of the 1930's into present-day techniques derived from highly-evolved kinesiology. I have gone to the gym quite a bit over the years, but never with a great deal of success. I'm in decent shape, but hardly someone that others would look at and say, "Oh, there goes a bodybuilder." Cecil's book is the first time, though, that I've seen clarification of several different systems along with lifting guidelines for purposely elevating the heart rate. I am stoked to see that by using this book along with a trainer, I can get the definition and mass that I've always wanted to have. Time to get busy!"

The discriminating reviewer

Not your run of the mill workout book

"I've been on a very big health kick since the summer. This ranges from eating right to hitting the gym 5 times a week. During this time, I've bought A LOT of fitness books designing my diet and routines. This is one of those books that I bought. This is hands down one of my favorite fitness / workout books. This isn't just your standard book that gives you a workout routine and tells you to follow it. This book breaks down the history of body building which teaches you where these routines came from and how they have evolved to what they are today."


Bodybuilding at its best!

"I was glad to find this book. Instead of buying and sifting thru numerous other bodybuilding and weight training books, this book provides an all-in-one collection of more than a dozen bodybuilding training systems. I typically read Flex and Muscle & Fitness mags, so I thought that there was only one or two ways to build muscle. Boy, was I wrong. There is a whole world of training systems out there and this book tells you about them, with plenty of example workouts. I'm going to try each one for a few months each and see how they affect my body. Then, I should know which one or ones work best for me."


This book could be considered the "Bodybuilding Bible"

"This book could be called "The Bodybuilding Bible" It is so packed with information, techniques, methods, history, and the philosophy behind bodybuilding that is beyond anything I have ever seen. I really enjoyed the history as to why certain techniques are the way they are. It is fascinating to learn these stories has I cannot wait to get to the gym to show my prowess in the knowledge of bodybuilding and weight lifting. My favorite quote in the book is from Dan John, "anything works 3-4 weeks but not forever." This drives home why this book should be in anyone's library that is serious about bodybuilding, weight lifting and training. Not only does Craig Cecil show and teach these different techniques, he goes beyond that to explain the why. As for me, I am going to start on "Static Contraction Training" or Isometrics. The processes outlined in the book are easy to understand and more importantly, you know the why. Thank you Craig Cecil for such a gem of a book! I know there is enough here that I will not need to buy anymore books or pay for an instructor."

Dennis Waller

Bodybuilding from Heavy Duty to SuperSlow

"I have been weight training for over 25 years and have utilized most of the weight training systems developed throughout history. Until now, I had to rely on magazines, numerous books, and credible peers to gain information and improve my training methods. "Bodybuilding From Heavy Duty to Super Slow" encompasses all effective weight training systems, which have been tried and tested throughout time. I plan to refer to this book for years to come as my training resource."


History and educational all in one

"If you are looking for an inspiring book about bodybuilding, this is the book you need to read. Not only does this book offer a rich history of the sport and include stories of some of the greats such as Charles Atlas, but it also provides instructions for bodybuilders both new and experienced. I found the changes in the sport and the changes in common practices over time to be very interesting and made this book entertaining as well as educational. If you are a body builder you will defiantly love this book, even if you are not you may still enjoy the history and stories of triumph within."

S. Coyne

Goes great with Supermen

"I first read and implemented the work out routines in Supermen. This book is like an add-on to Supermen: Building Maximum Muscle for a Lifetime, it gives insight and perspective to as to how modern day weight training came to be. It details the different work out routines throughout history. As some one who has worked out at a gym for over 20 years, I appreciated the history of this sport. This book is more text book than Supermen, I could see it being part of a Gym Major's required reading. If you are serious about weight lifting I recommend this book and Supermen by the same author."



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