Table of Contents
   Introduction: NROL 5.0p. xiii
   Welcome To The Club
      Membership Has Its Drawbacksp. 3
      The Six Movements You Need to Masterp. 11
      All Fitness Is Muscular Fitnessp. 22
   Your Muscles, Yourself
      Bigger Is Betterp. 33
      The Care and Feeding of Your Musclesp. 42
      Let's Get Smallp. 51
   The System
      How the Workouts Workp. 63
      Squatp. 80
      Hingep. 94
      Pushp. 109
      Pullp. 128
      Lungep. 146
      Single-Leg Stancep. 160
      Core Trainingp. 172
      Combination and Power Exercisesp. 209
      Metabolic Trainingp. 224
      RAMP It Up, Tone It Downp. 240
   The Programs
      How to Trainp. 259
      Basic Trainingp. 269
      Hypertrophyp. 277
      Strength & Powerp. 286
      Sample Workoutsp. 298
   The Postgame
      You Know You Want to Askp. 311
   Appendix: The Rulesp. 319
   Notesp. 325
   Indexp. 333