Steel Body Blueprint: The Ultimate Natural Bodybuilding Guide

Steel Body Blueprint: The Ultimate Natural Bodybuilding Guide covers every subject you need to understand to make the sport of natural bodybuilding your personal tool to achieve your optimum physique. Written in an easy to understand, no nonsense format, Steel Body Blueprint is a collection of methods that the author, Rolandas Malinauskas has been perfecting his whole adult lifetime. His expertise has been featured on the BBC and Sky Sports.

A Natural Bodybuilding Guide That Breaks All The Boundaries

Steel Body Blueprint: The Ultimate Natural Bodybuilding Guide is packed with great tips that Malinauskas, a champion natural bodybuilder (Natural Physique Association British former vice champion) and veteran personal trainer, has proved really work. The book breaks all the boundaries, making it as suitable for beginners as it is for experienced bodybuilders. Solid sports science has been combined with decades of training and teaching experience, to bring you a Steel Body Blueprint that can work for you, no matter what sex, age, race or genetic type you are.

Natural Bodybuilding For Regular People

Here’s a straight fact – bodybuilding is the only sport that has the sole purpose of improving body composition (reducing body fat and gaining lean muscle). Natural bodybuilding is bodybuilding without illegal performance enhancing drugs. Learn how to shred fat off and have some lean muscle. Steel Body Blueprint is the natural bodybuilding guide for regular people, yet it also gives a new perspective to seasoned veterans.

Genetics

Steel Body Blueprint: The Ultimate Natural Bodybuilding Guide delves deeper into genetics, presenting six genetic sub-types, as well as the three main types. This section enables you to understand what you need to do according to your genetic type, to achieve your optimum physique.

Natural Bodybuilding Diet

In Steel Body Blueprint, diet is broken down into these important six sections:
Total energy expenditure
Macronutrients
Maintenance and muscle build up dieting
Fat loss dieting
Food Supplements
Daily water needs

Resistance training

Steel Body Blueprint covers all the ins and outs of how to trigger certain physiological and biochemical processes within your body, at will, by manipulating the duration of rest between sets, the number of repetitions per set, along with overall training volume and intensity, lifting pace etc.

This section also cover important topics such as advanced periodisation, compound exercises and smooth long term progression. Training planning is featured comprehensively, enabling you to adapt it to your own specific situation. The book contains a vast selection of training plans and exercise techniques, presented in biomechanical, easy to understand formats. You will find a bunch of training program examples serving various goals, genetics and distinct life situations. Once you understand the fundamentals of training planning, you can apply advanced training methods that are all laid out in Steel Body Blueprint.

Cardio training

Cardio training is great for improving your cardiovascular system and lungs capacity. However, the main role of training during the fat loss process is to stimulate muscles, thus prevent catabolism. Cardio training raises daily calorific deficit threshold. Nevertheless, cardio exercises can be used to make weight training even more effective.

Stretching

Another type of training essential for comprehensive natural bodybuilding is stretching. Find out why and when you need to stretch. Learn different types of stretching.

Posture

Firm body form is the basis for heavy weight training. In Steel Body Blueprint, you will find out how to deal with postural problems (kyphosis, lordosis and scoliosis) that would otherwise prevent you from lifting weights safely and effectively.

Resting

Good rest is the foundation to which effective training and dieting are added on.