Includes bibliographical references.

Exercise finder -- Acknowledgments -- Introduction -- Part I: plan for muscle -- Assess to impress -- A man with a plan -- Muscle rules -- Part II: muscle methodology -- Building mass versus burning fat -- Lower-body training -- Core training -- Upper-body training --Part III: muscle programming -- Mass-building programs -- Fat-burning programs -- Body-part-specific programs -- Nutrition for muscle growth or fat loss -- Strong and lean for life.

"This book offers techniques and programs for getting lean and triggering muscle growth without increasing injury risk or impeding the body's ability to recover. It outlines how to establish a baseline to understand your strengths and weaknesses and track your progress, and then details how to manipulate sets, reps, and frequency in systematic ways to incorporate the right techniques at the right time to get the best possible results while staying healthy"-- Provided by publisher.