Biology For Bodybuilders Pdf Free

Biological value (BV), protein efficiency ratio (PER), net protein utilization. And thirty-four, all of whom were natural, drug-free bodybuilders.

Reviewed by Sandra Yarema, Assistant Professor, Clinical, Wayne State University on 11/30/18Comprehensivenessrating:3The book addresses all the important topic areas of biology, but does not provide much detailed information necessary to be the primary text for a comprehensive biology course.Content Accuracyrating:3Content is accurate, but limited. Using Wikipedia as a resource is not really best scientific practice.Relevance/Longevityrating:3Content is up-to-date, not really detailed enough in cutting-edge discoveries to need updating.Clarityrating:4Text is clear, but perhaps not enough detail provided for each topic.

More diagrams would be useful.Consistencyrating:3Terminology and framework consistently adequate.Modularityrating:5Chapters are organized in a way to easily subdivide into units of study.Organization/Structure/Flowrating:5Bullet points and topic designations are useful.Interfacerating:4Interface adequate. Font could be larger.Grammatical Errorsrating:5No grammatical errors found.Cultural Relevancerating:4No culturally insensitive or offensive material noted.

Few inclusive examples provided.CommentsThis could be useful as a review for a general biology course or testing program. Not really detailed or comprehensive enough to use as the primary text for a biology course in a science-based program. Reviewed by Nicholas Stewart, Instructor, Fort Hays State University on 11/29/18Comprehensivenessrating:2The book does contain a comprehensive list of biological topics for an introductory biology class. However, the book lacks the detail required to be the primary textbook for students. It is a good outline for an introductory class for the instructor. The material is often presented in bullet points, which I don't have an issue with, but there needs to be more information to help connect those bullet points together to get a more complete picture.

However, an instructor could use this as a guide and fill in the gaps themselves. Additionally, multiple of the Genetics sections and a couple of the later chapters appear to be incomplete.Content Accuracyrating:4The majority of the information appears to be accurate. Noticed a few mistakes but nothing that could be fixed quickly by the instructor or authors.Relevance/Longevityrating:4This book is a few years old, therefore new technologies could be added to help the relevance. Given the bullet point style of the text it could be done fairly easily.Clarityrating:2The information is written in a way that students should be able to understand. However, the lack of connective text between different bullet points and/or topics will make it hard to form a complete picture of the major topics presented in the book. There isn't enough figures or examples supporting the text.Consistencyrating:3I pointed out the the inconsistency in the organization in the organization section.

Not all topics headers have information associated with them.Modularityrating:4I did not have an issue finding specific sections within the book. The outline style of the text makes it easy to find topics.Organization/Structure/Flowrating:3I don't have an issue with the logical order of the topics. However, Section 6 'Cell' and Section 15 'Genetics' appear to be major headings and the following chapters are subsection of the major topic.

The authors use of the same numbering between these headings and the other chapters makes for a slightly awkward flow.Interfacerating:3The lack of figures makes the interface easy. The text is in a straightforward style, thus easy to read.Grammatical Errorsrating:5I did not find any glaring errorsCultural Relevancerating:4I did not notice anything offensive. The lack of examples helps the text steer away from controversial topics.CommentsThis book I think is a helpful outline of an introductory course. It can help an instructor who is unsure about the topics that should be covered. It isn't comprehensive enough to be a stand alone resource for a class.

Reviewed by Erika Young, Lecturer, University of North Carolina at Pembroke on 6/19/18Comprehensivenessrating:4While the text covers a multitude of topics, it doesn't give the details often required for thorough understanding.Content Accuracyrating:3I do not agree with citing Wikipedia as a scientist, because of the ability to edit the information. I learned it was always best to use peer reviewed materials.Relevance/Longevityrating:3The text is more of a bulleted list of topics that doesn't seem to need the majority of the sub-categories and is sometimes redundant in placement of the material.Clarityrating:3Very clear for general understanding. Not nearly enough diagrams/figures.Consistencyrating:4Text seems consistent but has details in some sections, and rather vague in others to be considered a general biology text.Modularityrating:3Short bullet points help, and it seems very helpful as a study guide for something larger with more in depth discussions.Organization/Structure/Flowrating:3Flow was adequate.Interfacerating:3Text was very clear, font perhaps could be larger.Grammatical Errorsrating:3No grammatical error found.Cultural Relevancerating:4Not culturally insensitive or offensive.

Reviewed by Qing Li, Masters student, Oklahoma State University on 5/21/18Comprehensivenessrating:3This book covers almost every topic that biology major students should know, however, it misses information in every topic. In another word, it tries to cover everything but failed to cover everything in detailed, especially it misses some important information that a regular textbook should contain.

It more looks like a study guide for test instead of a learning material. It tells you what type of information you should know, however, you probably have to search more detailed information in each unit somewhere else.Content Accuracyrating:5Content appeared to be accurate for me. Probably it needs to be added more updated knowledge in a newer version.Relevance/Longevityrating:3This book is not up-dated as I mentioned above. It definitely can be added more update information as the progress of the technology.

However, this book is easy to be updated by any instructors with newer and more information in their own manner due to the special structure of this book.Clarityrating:3It does not contain enough information for most chapters and it doesn’t explain some concepts or jargons very clearly due to the shortness of this textbook. Some concepts should be explained with more words and sentences.Consistencyrating:3This textbook is somewhat inconsistent. As for the structure, some chapters contains more information than other chapters. In another word, some chapters use a bullets format, but the others use a paragraph format and try to explain more detailed information.Modularityrating:5This book is very easy to be divided into smaller reading sections for sure due to its special structure. It is easy to reorganized and realigned by any instructor based on how he or she wants to structure his or her course.Organization/Structure/Flowrating:4The topics in the text are presented in a logical order, however, it can use more subunit under each chapter to make this textbook look more organized.Interfacerating:2This book does not contain too many figures.

It might be a good way in some purpose, for example, you only want to use this book as a study guide. However, as a real textbook, it definitely needs more graphs and figures to improve the readability of this textbook.Grammatical Errorsrating:5I didn’t find much grammatical errors in this textbook.Cultural Relevancerating:5This book is not culturally insensitive or offensive in any way. It doesn’t contain any examples can be regarded as racial discrimination.CommentsThis textbook can be good or bad for you depends on how you want to use it and in which way. It is more like a quick study review for general biology instead of a regular textbook. As I mentioned above, if you want to quickly go through every topic covered by general biology in a really basic level, this book can be useful for you. However, if you want more detailed information and use this book as a main textbook resource for your two semester length course, this book is not your best choice.

Reviewed by Haiying Liang, Associate Professor, Clemson University on 2/1/18Comprehensivenessrating:3The text covers most subjects of general biology. Because it is very concise (using bullets in many places), not many information is included. The knowledge depth is not adequate for a real textbook.Content Accuracyrating:4Content appears accurate. DNA sequencing section may need to be updated with next generation sequencing information.Relevance/Longevityrating:1The text is too short. It does not contain enough information to be a textbook.

It can be useful for quick review for exams.Clarityrating:1Certain chapters and paragraphs are clear and contain enough information. However, most of the text does not contain enough information, largely due to the fact that this book is more like a summary of various topics in biology, not a real textbook.Consistencyrating:2The text is not consistent in terms of style, formatting, clarity, and information provided. For instance, only practice questions are provided for a couple of topics.Modularityrating:4The text uses a bullet point style, which makes the modularity very clear.

However, by doing so, lots of information is omitted.Organization/Structure/Flowrating:2The topics are divided into chapters only. It can be improved if the chapters are organized by units.Interfacerating:2The text is not user friendly. Options are very limited.Grammatical Errorsrating:4There are some grammatical errors, such as misspellings, extra words or numbers, and incorrect use of plurals.

Formats are not consistent.Cultural Relevancerating:1The materials are not culturally sensitiveCommentsThis book summarizes the main concepts in general biology. It can be used for preview and review purposes. The text is easy to read. Reviewed by Allyse Ferrara, Professor, Nicholls State University on 2/15/17Comprehensivenessrating:1This is not a comprehensive text. If all of the topics that are missing from this text were included in this review, the review would be as long as the text. The PDF is less than 200 pages long for what is typically taught in two one-semester classes. Sufficient detail and background information is not provided.

The entire PDF only includes six figures. In particular, information on diversity is incomplete with the majority of taxonomic levels and categories missing. For example, in Chapter 24 Chordates, information on Class Osteichthyes consists of a couple of sentences on Subclass Sarcopterygii. Ray-finned fishes are not included. Class Reptilia lists Subclass Diapsida under which there are four words – “dinosaurs, snakes, most stuff”.

Only one half page of information is provided on Class Aves. Class Mammalia is covered in less than one page. Section 23.4 on Plant Phylogeny contains no text. Developmental biology, comparative physiology, ecology (at any level), behavior, endosymbiosis, plant anatomy and plant physiology are a few of the topics absent from the PDF.

The glossary is half of a page with many definitions missing. No index is included.Content Accuracyrating:1Text content is not accurate, error-free and unbiased. Very little organismal and diversity of life information is provided.

Unfortunately, adequate and appropriate quantity of information is not provided for any topic. For example, in Chapter 7 Cell Structure, swelling is defined as “pressure of the water inside the vacuole” and isotonic is defined as “the cytoplasm fluid of the interior of the cells is the same that the outer”. Proof reading did not occur. Under the section 23.21 Angiosperm flower, the following text is included 'Insert non-formatted text hereInsert non-formatted text here'.Relevance/Longevityrating:1The PDF is outdated and no longer relevant. Old and outdated classification system(s) is/are used and the PDF uses outdated terms vascular and non-vascular to describe different groups of plants.

Why canary mail is the best gmail app for mac. An incomplete and outdated classification of Kingdom Animalia is used. Important plant, fungi and protist phyla are missing as are milestones in animal evolution and characteristics that allowed plants to colonize land. The minimal amount of biotechnology information included in the PDF is also outdated.Clarityrating:1The PDF is loaded with jargon and is not well written.Consistencyrating:1The PDF is highly inconsistent. Scientific and genus names frequently appear in regular font (neither italicized nor underlined) and capitalization is not consistent. A few sections include complete sentences and paragraphs and the remaining sections contain no text or only bulleted lists.

The majority of chapters do not practice questions. If practice questions are included, answers to questions are not consistently included, if at all. In some sections, references made to pages and figures in an unnamed textbook.Modularityrating:1Modularity is not present.

Sections and chapters are not presented in similar formats.Organization/Structure/Flowrating:1Text organization is not logical. The text is not divided into units but would benefit by organization into units rather than using placeholder chapters as is used for Chapter 1 Getting Started, Chapter 6 Cells, Chapter 15 Genetics and Chapter 25 Tissues and Systems. No text included in these placeholder chapters.

Information is not logically organized. For example, Chapter 13 on Photosynthesis includes unrelated sections on prokaryote cell division, eukaryote chromosomes, chromosome organization (no text included), human karyotype stained by chromosome paints (no text included), human chromosomes (a quarter page with a bulleted list), mitotic cell cycle (three bullets and one text box consisting of one sentence), replicated human chromosomes (no text included), mitosis (half page of information), plant mitosis (one quarter page), controlling the cell cycle, cancer and mutations and cancer (no text included).

The glossary (Chapter 34) is half of a page with some terms undefined. The list of figures does not correspond to the six figures included in the text.Interfacerating:1Some of the links in the footnotes connect to Wikibooks pages that do not contain any information. After connecting to a Wikibooks link, clicking the back arrow brings you to the beginning of the PDF, not to the section you were reading.

Navigation between footnotes and text is cumbersome.Grammatical Errorsrating:1The text is filled with misspellings, incorrect word use, jargon, incorrect use of plurals, grammatical errors, incomplete sentences and statements without explanation or support.Cultural Relevancerating:1Considering the brevity of information provided the text is not culturally sensitive. The term “man” is used rather than the more appropriate term “human”.CommentsThis is not a textbook. The information provided is incomplete and outdated and is little more than an incomplete and unedited draft of course notes. Reviewed by Takamitsu Kato, Associate Professor, Colorado State University on 12/5/16Comprehensivenessrating:4This open book is very comprehensive, however, I believe that the context of the book may be too comprehensive. Moreover, the text covers very broad fields of biology that students may not be able to grasp. However, the text is not in a traditional style, meaning that it contains less than 200 pages. Therefore, students will not get in depth knowledge.

Some chapters appear to be incomplete.Content Accuracyrating:4The book appeared to be accurate. More specifically, the paragraphs, sentences, and phrases are very short resulting in great accuracy. Moreover, students can learn many topics very quickly and efficiently. Lastly, I noticed some mistakes but they were minor problems.Relevance/Longevityrating:4Importantly, this book is very up-to-date and can be updated quickly if authors want. On-the-other-hand various chapters seem to be incomplete or too short (i.e. Section 8.3.2).

But the unique style of this book enables authors to update information easily.Clarityrating:5The text was written very clearly, while the book is very short. It is very easy to read but scholars need prerequisite information before reading the material in this book.Consistencyrating:3The text is usually consistent but there are some exceptions. Many chapters were written with bullet points and short sentences.

However, a few chapters were written with more information; leaving inconsistencies. The inconsistencies can be improved by further updates.Modularityrating:3The text is very easily divisible. The text can be used for just quick review but not for extensive information. If the authors decide to keep the bullet point style this could be useful for students early in the biology world.Organization/Structure/Flowrating:4The book is divided into many chapters and subchapters. The topics in the text are presented in a very clear fashion.

Individual chapters are appropriately organized.Interfacerating:3The text sometimes contains graphical figures but additional figures would greatly improve the context. However, if the purpose of this book is quick review, the figures and charts are not necessary.Grammatical Errorsrating:5I did not notice any grammatical errors.Cultural Relevancerating:5The text is not culturally insensitive or offensive.CommentsThis book is very unique.

It is not like regular books. It is more like a summary of wikipedia's knowledge on biology.

This book is very useful to review what students learned in class or try to understand the concept quickly before class starts. Reading this text does not take too much time. Personally, I like this book. I can use this as a quick reference. For class this book can be used as an alternative book with combination of traditional general biology book. This book would be a great alternative for students who are trying to be fiscally smart.

When it comes to increasing muscle mass, there's a lot of information—and a lot of opinions—on the best way to increase size. And while it's not a one-size-fits-all kind of thing, understanding the science behind resistance training and building muscle can help you achieve better results in the gym.For those who are new to resistance training, muscle hypertrophy (growth) is virtually nonexistent during the initial stages of resistance training, with the majority of strength gains resulting from neural adaptations. That is, gains you see early on in the first 4-6 weeks are mostly the result of improved coordination and your muscles learning to fire together, rather than actual increases in the size and strength of the muscle fibers. 'Understanding this benefit progression is important for people who are new to resistance training' says Dr. Rob Wildman, chief science officer for Dymatize Nutrition. 'Staying focused and committed to training hard will lead to bigger benefits in the weeks that follow.' Then you start seeing changes in your muscles.

Within a couple months of consistent training, hypertrophy takes over, with muscles of the upper body showing noticeable increases in size before the lower body. Novice lifters can expect to gain around 2.5 pounds of muscle per month for the first few months. Keep in mind that genetics, gender, and other factors can affect both the rate and total amount of gains in muscle mass, and not everyone is created equally in the gains department.For seasoned lifters, those gains become a lot harder to come. As one becomes more experienced with weight training, it becomes progressively more difficult to put on size and strength. Instead of packing on a couple pounds of muscle each month, you're looking at half a pound—or even worse, a plateau.

That's where proper routine design becomes of utmost importance if you want to continue increasing your muscle mass! Mechanisms of HypertrophyExercise-induced hypertrophy is facilitated by a complex cascade of anabolic and catabolic signaling pathways, resulting in a shift favoring muscle protein synthesis over breakdown. Currently, it's believed that there are three basic factors—mechanical tension, muscle damage, and metabolic stress—required to promote muscle hypertrophy.Mechanical tension probably has the most influence on muscle hypertrophy. 2 It's thought that high-intensity resistance training disturbs the integrity of skeletal muscle, causing molecular and cellular responses in muscle and satellite cells. 3 These responses result in growth. Within a couple months of consistent training, hypertrophy takes over, with muscles of the upper body showing noticeable increases in size before the lower body.With regard to resistance training, the optimal combination of load (weight being used) and time under tension (the length of your set) will maximize muscle-fiber recruitment, thus leading to greater muscle hypertrophy. Unfortunately we don't yet know the 'optimal combination.'

However, you'll need to lift above the threshold of 60-65 percent of your 1RM to see noticeable changes in muscle size. 4 That means if you're using a weight you can do more than about 12 reps with, it's too light to maximize gains.Muscle damage, which can be caused by resistance training, is thought to be the second factor leading to muscle growth. Following a session with the weights, your body initiates an inflammatory response, leading to the production of proteins called myokines. 3,5 These proteins help release growth factors necessary for hypertrophy.' Muscle damage is also tied into muscle soreness,' says Dr. 'And while some damage can help maximize gains the goal shouldn’t be to overtrain, which can cause excessive damage of the muscle leading to slower recovery and disruption of achieving acute training quality and volume over time.'

Metabolic stress is the final player when it comes to promoting hypertrophy. Metabolic stress occurs when your body relies primarily on anaerobic glycolysis for the production of energy. This would be typical of a bodybuilding-style workout that relies on an energy pathway that's high in intensity and doesn't require oxygen.This leads to the accumulation of metabolites (hydrogen ions, lactate, and inorganic phosphate), which set the stage for anabolic hormones such as insulin-like growth factor (IGF-1), testosterone, and growth hormone to stimulate muscle protein synthesis.

6,7 5 Variables to Optimize HypertrophyProper manipulation of training variables is essentials for maximizing muscle hypertrophy. Here are five important training variables to consider when designing your program. Training intensity is arguably the most important exercise variable for stimulating muscle growth.Moderate rep ranges (6-12) have been shown to optimize the hypertrophic response, with loads less than 65 percent of 1RM not considered sufficient to optimize muscle growth. 4 Studies of bodybuilding-style exercise routines performed with multiple sets of 6-12 have demonstrated post-exercise increases in metabolites, like lactate and glucose, which have a significant impact on anabolic processes. 9'Muscle damage is also tied into muscle soreness,' says Dr. 'And while some damage can help maximize gains, the goal shouldn’t be to overtrain, which can cause excessive damage of the muscle leading to slower recovery and disruption of achieving acute training quality and volume over time.'

Both testosterone and growth hormone are elevated to a greater degree in training programs that employ moderate-rep (6-12) sets as compared to high-intensity sets using lower rep ranges. 10,11 Moreover, the increased time under tension associated with moderate rep ranges is ideal for causing fatigue across the full spectrum of muscle fibers, maximizing increases in muscle size. 2 VolumeHigher-volume, multiple-set protocols have consistently proven to be superior over single sets when it comes to muscle hypertrophy. 12,13 High-volume programs that generate a significant amount of glycolytic activity (think bodybuilding-style programs, which are anaerobic in nature) elevate testosterone and growth hormone levels to a greater extent than low-volume routines do. 11,14A split routine, where you perform multiple exercises for a specific muscle group, may be more beneficial for a hypertrophic response compared to full-body routines.

15 Split routines allow you to focus on one or two muscle groups per workout, maintaining total weekly volume, but with fewer working sets per session compared to a full-body workout. Since you'll only be hitting each muscle group once per week, you'll also have a greater recovery period. 16This may enable the use of heavier training loads in a workout, which generates greater muscular tension, potentially increasing the acute anabolic hormonal response. 4 Rest IntervalRest intervals between sets can be classified into three categories: short (30 seconds or less), moderate (60-90 seconds), and long (three minutes or more).

Short recovery periods don't allow sufficient time to regain muscle strength, and long rest intervals compromise metabolic stress. Instead, moderate rest is best for maximizing the hypertrophic response.

1Compared to short and long rest periods, moderate rest intervals are associated with a greater metabolic buildup, leading to a large spike in anabolic hormones after exercise. 5 Training to FailureMuscular failure is defined at the point during a set when a muscle can no longer produce the necessary force to lift the weight for one more rep. Training to failure not only activates a larger number of muscle fibers but also enhances exercise-induced muscle stress, elevating the hypertrophic response. 20Techniques to Take Your Training to the Next LevelClearly, training to failure is a key component to build muscle.

But what about advanced training techniques that allow you to train past failure, and other ways to manipulate your workout to make it harder? Let's take a look. Forced reps, sometimes described as assisted reps, involve the use of a training partner to help you perform a few additional reps after complete failure is reached.Researchers in Finland put this theory to the test. They had two groups perform 4 sets of 12 repetitions for the squat and leg extension; one group used their 12RM and the other group used a load heavier than even their 1RM so that assistance was required to complete all 12 reps.

They found that growth-hormone levels were significantly higher in the forced-rep group compared to the group that didn't perform any forced reps. 21Although there's some disagreement when it comes to the anabolic role of growth hormone during exercise, studies indicate that an increase in growth hormone following exercise is highly associated with both muscle-fiber hypertrophy and strength-related muscular adaptations. 2 DropsetsAnother post-failure technique many bodybuilders use is the dropset. Dropsets involve performing a set to failure with a given load and then immediately reducing the load and continuing to crank out more reps until you hit failure again.The increased time under tension induces greater muscular fatigue than a standard straight set, and the heightened metabolic stress can help to enhance the anabolic environment. In fact, studies have shown significant spikes in growth-hormone levels following dropsets, as well as an increase in muscle size compared to a training protocol using only standard straight sets. 22,23Dropsets are a great technique to incorporate into your program to maximize growth, and unlike forced reps they can be done without a partner. If you're up for the challenge, try doing multiple drops in the same set to elicit even greater levels of fatigue and metabolic stress!While both dropsets and forced reps are great training tools to have in your arsenal, repeatedly training to muscle failure can increase the potential for overtraining and burnout.

Over time, this can lead to a decrease in anabolic hormones, like testosterone. 24 I recommend using dropsets and forced reps sparingly. Limit their use to a select few exercises while also incorporating periods of lower volume to allow for proper rest and recovery for your muscles. 3 SupersetsA superset is simply a pair of exercises that are alternated without rest. Not only will this training technique save you some time in the gym, but research has demonstrated greater increases in energy expenditure and lactate accumulation by using supersets over traditional sets. 25Although any two exercises can be paired together to form a superset, the most common technique involves pairing exercises that share an agonist/antagonist relationship (think biceps curls and triceps extensions).

A superset is simply a pair of exercises that are alternated without rest. Not only will this training technique save you some time in the gym, but research has demonstrated greater increases in energy expenditure and lactate accumulation by using supersets over traditional sets.Several studies have shown that this technique can actually increase force output during agonist contraction because of reduced inhibition by the antagonist muscle and an increase in stored elastic energy within the muscle. 26,27 That means if you precede your biceps curl with a set of press-downs for triceps, you may actually be able to generate more force! An increase in force means greater mechanical tension and more muscular growth.This technique also allows for a greater number of reps to be performed without having to significantly reduce the intensity. If you haven't caught on yet, higher intensity equals more fatigue, and more fatigue leads to a greater anabolic response. 4 NegativesUp to this point, most of the focus has been on techniques that primarily involve concentric (or positive, lifting the weight) muscle actions.

Heavy negatives are all about the eccentric movement—lowering the weight—and involve loads greater than your 1RM to completely fatigue the muscle. That's because you're stronger lowering a weight than lifting it, so you can really load up the negative.Numerous studies show greater gains in muscle mass with eccentric training compared to concentric only. 28,29 One of the reasons for this is the greater muscle damage that occurs with eccentric training. Damage to the muscle is believed to promote a hypertrophic response, leading to a rapid rise in protein synthesis.Eccentric training can also recruit more type II (fast-twitch) muscle fibers, which have the greatest potential for hypertrophy. This was demonstrated in a study published in the Journal of Applied Physiology that found eccentric training resulted in a tenfold increase in muscle size compared to concentric exercise.

Heavy negatives are all about the eccentric movement—lowering the weight—and involve loads greater than your 1RM to completely fatigue the muscle.Finally, eccentric training has been shown to elevate lactate levels, resulting in an increased anabolic hormone response. 31There's more than one way to do negatives, but here's my recommendation: Perform them with a load between 105 and 125 percent of your concentric 1RM (so yes, you must have a spotter for these exercises). Furthermore, a 2-3-second eccentric tempo is thought to be ideal for maximizing the hypertrophic response, so you literally have to fight gravity as the weight is being lowered.

1 As with dropsets and forced reps, heavy eccentrics should be used sparingly in your workout program to avoid overtaxing the neuromuscular system and reduce the risk of overtraining.All these training factors affect hypertrophy, either speeding up your gains if you do them right or slowing you down if you do them wrong. But that's only half the battle. In Part 2, I'll talk about the most important nutritional considerations that also affect hypertrophy. Because you don't want to be the guy who busts his butt in the gym but has little to show for it.