WORKBOOK AND STUDY GUIDE
Study Companion for ISSA’s
Bodybuilding Specialist Program
issaonline.edu
Josh Bryant, MS
Bodybuilding Workbook and Study Guide (Edition 1)
Official companion guide for: International Sports Sciences Association’s Bodybuilding Specialist program
10 9 8 7 6 5 4 3 2 1
Copyright © 2017 International Sports Sciences Association.
Published by the International Sports Sciences Association, Carpinteria, CA 93013.
All rights reserved. No part of this work may be reproduced or transmitted in any form or by any electronic, mechanical, or other means, now known or
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DISCLAIMER OF WARRANTY
This text is informational only. The data and information contained herein are based upon information from various published and unpublished
sources that represents training, health, and nutrition literature and practice summarized by the author and publisher. The publisher of this text
makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the
fitness of the information for any particular purpose. The information is not intended for use in connection with the sale of any product. Any claims
or presentations regarding any specific products or brand names are strictly the responsibility of the product owners or manufacturers. This summary
of information from unpublished sources, books, research journals, and articles is not intended to replace the advice or attention of health care
professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem or concern with your
health, or before you embark on any health, fitness, or sports training programs, seek clearance and guidance from a qualified health care professional.
About This Study Guide | 3
ABOUT THE WORKBOOK AND STUDY GUIDE
The purpose is to help you better understand the content of the main text. When you focus
on the important points and concepts in the text and then write the answers directly in
this guide, you will better comprehend the material. The most commonly used strategy for
studying includes reading and underlining text material and/or outlining and writing core
concepts. This workout encourages each of those methods.
Evidence shows that students who use the workbook attain a greater understanding of the
course material. ISSA recommends that you actively use this tool to prepare for your exam.
THE BEST WAY TO USE
THE WORKBOOK AND STUDY GUIDE
As you read the text, open this workbook to the same unit. You can follow along with
the main concepts as they match up. In most cases, the questions in the workbook are in
chronological order. This is a tried and true method for study and retention of information.
Filling in your responses reinforces what you have read and, most importantly, will help you
become a more effective Bodybuilding Specialist.
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
It’s All about the Muscle
Muscle Structure and Function
Microstructure
Reciprocal Innervation
Sliding Filament Theory
Muscle Fiber Pennation Arrangement
Muscle Fiber Types
Connective Tissue
Tendons
Ligaments
Cartilage
Nervous System:
The Mind and Body Link
Theory of Neuromuscular Activity
Neural Adaptations
Hypertrophy
Hyperplasia
Satellite Cells
A Few Last Words
UNIT 1
HYPERTROPHY AND ADAPTATIONS TO
STRENGTH TRAINING
Hypertrophy and Adaptations to Strength Training | 5
UNIT 1
Explain the microstructure of a muscle.
What is reciprocal innervation?
Explain the sliding filament theory.
Explain muscle fiber pennation arrangements and their differences in the ability to contract with high forces
and velocities.
International Sports Sciences Association
6 | Unit 1
What are the three distinct types of muscle fibers, and what are the specific characteristics of each?
What are tendons?
What are ligaments?
What is cartilage?
Bodybuilding Workbook and Study Guide
Hypertrophy and Adaptations to Strength Training | 7
Explain the “All” or “None” theory?
Explain the Size Principle of Fiber Recruitment?
What is the stretch reflex?
Explain neural adaptations.
International Sports Sciences Association
8 | Unit 1
What three factors induce muscle hypertrophy?
What is hyperplasia?
What are satellite cells?
Bodybuilding Workbook and Study Guide
TOPICS COVERED IN THIS UNIT
Introduction
Fundamental Movements of
Major Body Segments
Movement Planes and Axes
Musculoskeletal Movement
Mechanical and
Physiological Advantage
The Role of Muscles during Movement
Initiating and Sustaining Movement
The Principle of Levers
Newton’s Laws of Motion
Force
UNIT 2
BASIC KINESIOLOGY
AND BIOMECHANICS
10 | Unit 2
UNIT 2
Summarize the following fundamental movements of major body segments:
Flexion
Extension
Hyperextension
Abduction
Adduction
Rotation
Inward Rotation
Outward Rotation
Right and Left Rotation
Pronation
Bodybuilding Workbook and Study Guide
Basic Kinesiology and Biomechanics | 11
Supination
Eversion
Inversion
Circumduction
Movement Planes and Axes
Plane
Sagittal Plane
Frontal Plane
Transverse Plane
What is mechanical and physiological advantage?
What is a prime mover muscle?
International Sports Sciences Association
12 | Unit 2
What is an assistant mover muscle?
What is an antagonist muscle?
What is a stabilizer muscle?
What is the origin/insertion of a muscle?
What is functional reversibility?
What is a first-class lever?
Bodybuilding Workbook and Study Guide
Basic Kinesiology and Biomechanics | 13
What is a second-class lever?
What is a third-class lever?
Describe Newton’s first law of motion.
Describe Newton’s second law of motion.
Describe Newton’s third law of motion.
What mathematical formula defines force?
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
Get Big: Train Big Lifts
Limit Strength
The Squat
The Overhead Press
Chin-ups
The Bench Press
The Deadlift
Bar Dips
Hormonal Response to
Heavy Core Lifts
A Few Last Words
UNIT 3
BACK TO BASICS
Back to Basics | 15
UNIT 3
What type of movements must be at the core of your program to achieve maximal hypertrophy?
Explain the three types of limit strength.
Describe squats, some of their most useful variations, and why each variation is useful to the bodybuilder.
Describe the overhead press and some of the most useful variations and why each variation is useful to the
bodybuilder.
International Sports Sciences Association
16 | Unit 3
Describe the chin-up and some of the most useful variations and why each variation is
useful to the bodybuilder.
What are five strategies to increase the weight you can bench-press?
Describe the bench press and some the most useful variations and why each variation is
useful to the bodybuilder.
Describe the deadlift and some of the most useful variations and why each variation is
useful to the bodybuilder.
Bodybuilding Workbook and Study Guide
Back to Basics | 17
Describe how to perform the bar dip and the benefits of this exercise.
Explain the hormonal response to heavy core lifts.
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
Exercise Selection
Top Ten Exercises for Legs
Top Ten Exercises for Chest
Top Ten Exercises for Arms
Top Ten Exercises for the Back
Top Ten Exercises for Shoulders
Exercises for Abs, Calves, and Neck
A Few Last Words
UNIT 4
TOP TEN EXERCISES
Top Ten Exercises | 19
UNIT 4
What is mechanical tension, and why is it important to building muscle?
What is metabolic stress, and why is it important to building muscle?
What is muscle damage, and why is it important to building muscle?
What are some guidelines in selecting the right exercises?
International Sports Sciences Association
20 | Unit 4
What is mechanical work performed?
What are limiting factors?
List the top 10 exercises for legs?
List the top 10 exercises for the chest?
Bodybuilding Workbook and Study Guide
Top Ten Exercises | 21
List the top 10 exercises for arms?
List the top 10 exercises for the back?
List the top 10 exercises for shoulders?
What are some exercises for abs, calves, and the neck?
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
Bands for Powerlifting
Using Bands and Chains
Setting Up Bands
Setting Up Reverse Bands
Setting Up Chains
Crucial Points about Bands and
Chains
Bands and Chains
Improve Strength Curve
Bands and Chains for More than
Core Movements
Stretch Movements
Contracted Exercises
Dumbbell Band Resisted Flyes
Chain Flyes
A Few Last Words
UNIT 5
BANDS AND CHAINS
BREAK INTO BODYBUILDING
Bands and Chains Break into Bodybuildin | 23
UNIT 5
Highlight some crucial points about using bands and chains for powerlifting training.
How do you set up bands?
How do you set up reverse bands?
How do you set up chains?
International Sports Sciences Association
24 | Unit 5
List the differences between bands and chains?
How do bands and chains improve the strength curve?
Can bands and chains be used for more than just core movements?
What are some practical examples of bodybuilding band and chain exercises for the chest?
Bodybuilding Workbook and Study Guide
TOPICS COVERED IN THIS UNIT
Interval Conditioning
Barbell Complexes
Zen and the Art of Variable
Manipulation
Strongman Training
Kettlebell Interval Training
Jumping Rope
A Few Last Words
UNIT 6
AEROBIC TRAINING
26 | Unit 6
UNIT 6
What are some adverse effects of excessive aerobic conditioning?
What are some benefits of walking at a moderate intensity a few times per week?
Explain why interval training is so effective for fat loss.
Why do bodybuilders need to be careful with interval training too frequently?
Bodybuilding Workbook and Study Guide
Aerobic Training | 27
What are the general guidelines for performing barbell complexes?
What are some intervals you can do with strongman training? What corresponding training days would they
match up with?
Can kettlebells effectively be used for interval training?
Explain the benefits of jumping rope.
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
Anatomical and Physiological
Basis of Stretching
Flexibility Assessment
Constraining Factors
Inflexibility and Injury Potential
Specificity and Flexibility
How Much Flexibility Is Enough?
The Effect of Body Temperature on
Flexibility
Tension Magnitude during Stretching
Duration
Breathing and Relaxation
Delayed Onset of Muscle Soreness
(DOMS)
Periodization of Stretching
Types
The Warm-up
Stretching Routines
A Few Last Words
UNIT 7
STRETCHING
Stretching | 29
UNIT 7
What is the sarcomere?
What are proprioceptors?
What are some common flexibility assessments?
What is a bilateral range of motion deficit?
International Sports Sciences Association
30 | Unit 7
What are constraining factors?
Explain injury potential and inflexibility.
Is flexibility specific?
How much flexibility is enough?
Bodybuilding Workbook and Study Guide
Stretching | 31
What effect does body temperature have on flexibility?
Should stretching be periodized?
What different types of stretching are mentioned in the text? Briefly summarize each.
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
Assessments for Bodybuilders
Benefits of Testing
Testing Procedures
Testing Problems and Concerns
Validity
Reliability
Objectivity
Safety
Testing for Limit Strength
Comparing Strength
Across All Bodyweights
Body Composition Testing
How to Use Skinfold Calipers
Calculating Percent of Fat Using
Density Formulas
A Few Last Words
UNIT 8
TESTING AND EVALUATION
Testing and Evaluation | 33
UNIT 8
What are the benefits of testing?
Explain testing procedures.
What are some problems and concerns related to testing?
What steps should be taken to make tests as safe as possible?
International Sports Sciences Association
34 | Unit 8
What are the different types of body composition testing? Which type is most accurate?
Explain how to use skinfold calipers.
How do you test for limit strength?
How can strength be compared across all body weights?
Bodybuilding Workbook and Study Guide
TOPICS COVERED IN THIS UNIT
A Brief History of Periodization
Types of Periodization
ABC Bodybuilding
Periodization Model
The Need for Periodization
Review of the Granddaddy Laws
The Law of Individual Differences
The Laws of
Overcompensation and Overload
The SAID Principle and the
Law of Specificity
The GAS Principle and the
Law of Use/Disuse
Fitness Fatigue Model
Avoiding Overtraining and
Overreaching
Creating a Periodized Program
Age- and Experience-Related Factors
Macrocycles, Mesocycles,
and Microcycles
Intensity Variables
Sequence of Training
Foundational Training
Bulking/Hypertrophy Training
Competition Prep/Cutting
A Few Last Words
UNIT 9
PERIODIZATION
36 | Unit 9
UNIT 9
Summarize the history of periodization.
Explain linear periodization.
Explain reverse linear periodization.
Explain undulating periodization.
Bodybuilding Workbook and Study Guide
Periodization | 37
Explain flexible nonlinear periodization.
Explain block periodization.
Explain the ABC bodybuilding periodization model.
Summarize the granddaddy laws.
International Sports Sciences Association
38 | Unit 9
What is the fitness fatigue model?
Explain how to avoid overtraining and overreaching.
Summarize macrocycles, mesocycles, and microcycles.
What are the eight intensity variables?
Bodybuilding Workbook and Study Guide
Periodization | 39
List the optimal sequence of training.
What is foundational training?
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
Muscle Shaping
Stressing Different Muscle Parts
Isolation Exercises
Improving Symmetry and Lagging
Body Parts
Increased Frequency
Working Origin and Insertion
Set Your Priorities
Breaking Out of Your Comfort Zone
BOSU Ball and Stability Ball Training
A Few Last Words
UNIT 10
BRINGING UP SYMMETRY AND
ATTACKING WEAKNESSES
Bringing Up Symmetry and Attacking Weaknesses | 41
UNIT 10
Describe the process of muscle shaping and whether it’s something that is achievable through training.
Explain the concept of stressing different parts of a muscle and whether this is a strategy based on scientific
evidence.
What are isolation exercises, and why are they beneficial?
What are some ways to improve symmetry and lagging body parts?
International Sports Sciences Association
42 | Unit 10
How do you target both the origin and insertion of a muscle through training?
Explain prioritization.
Should serious bodybuilders and strength athletes make Bosu ball and stability ball training a mainstay in
their programs?
Bodybuilding Workbook and Study Guide
TOPICS COVERED IN THIS UNIT
Split System Training
Superset
Giant Sets
Rest-Pause Method
Drop Sets
EuroBlast Training
Staggered Sets
Traditional Pyramiding
Pre-Exhaustion Training
Post-Exhaustion Training
German Volume Training
20-Rep Breathing Squats
Forced Reps
Negatives (Eccentric Training)
Partial Reps
DC Training
Peak Contraction Training
Weider System/Principles
Heavy-Duty Training
Peripheral Heart Action Training
Circuit Training
Time under Tension (TUT) Training
Tempo Training
Powerbuilding
Compensatory Acceleration Training (CAT)
Muscle Priority Training
Cheating Exercises
Periodization Training
A Few Last Words
UNIT 11
BODYBUILDING METHODS
AND TRADITIONS
44 | Unit 11
UNIT 11
Explain what a giant set is and how it helps muscle hypertrophy.
Explain what a staggered set is and how it can be used to help build smaller body parts when the primary focus
is bigger body parts.
What is German volume training, and why does is it an effective method of training?
Explain the benefits and potential drawbacks of training with partials.
Bodybuilding Workbook and Study Guide
Bodybuilding Methods and Traditions | 45
What is peripheral heart action training? Should exercises be performed heavy or light when using this style of
training?
What is the purpose of tempo training?
Explain what powerbuilding is.
What are cheating exercises? Who should refrain from performing cheating exercises?
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
Essential Nutrients
Macronutrients
Carbohydrates
Protein
Fats
Vitamins and Minerals
Hydration
Basic Nutritional Guidelines
for the Bodybuilder
Nutritional Guidelines
Nutritional Guidelines for Maximizing Your Physique and Performance
Intra- and Post-Workout Needs
A Few Last Words
UNIT 12
NUTRITION
Nutrition | 47
UNIT 12
Why is hydration important?
What are carbohydrates, and why are they important?
What is fiber, and why is it important?
Why is consuming protein for a bodybuilder?
List some quality protein sources.
International Sports Sciences Association
48 | Unit 12
Why are fats important?
Why are vitamins important, and what are some for essential performance?
What are minerals?
What are nutritional guidelines for maximizing your physique and peak performance?
Bodybuilding Workbook and Study Guide
Nutrition | 49
How many meals a day should bodybuilders eat?
Summarize the guidelines for bulking.
Summarize fat loss guidelines.
Describe the zig zag approach.
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
Which Supplements Do You Need?
Drugs in Bodybuilding
Anabolic and Androgenic Steroids (AAS):
What They Are and How They Work
Fat-Loss Drugs
A Few Last Words
UNIT 13
SUPPLEMENTS AND DRUGS
Supplements and Drugs | 51
UNIT 13
What are dietary supplements?
List 11 supplements that may be beneficial to a bodybuilder.
Summarize the history of drugs in bodybuilding.
What is AAS, and how does it work?
What are the types of AAS?
International Sports Sciences Association
52 | Unit 13
Evaluate the risk to benefit ratio of AAS.
What are SARMs?
What is HGH, and how does it work?
What is IGF-1?
Bodybuilding Workbook and Study Guide
Supplements and Drugs | 53
What is insulin?
What are some bodybuilding fat loss drugs?
What is synthol?
What is escilene?
What are stimulants?
International Sports Sciences Association
TOPICS COVERED IN THIS UNIT
Individual Differences
Stressors
High-Frequency Fatigue
(Electromechanical Fatigue)
Low-Frequency Fatigue
(Mechanico-Metabolic Fatigue)
Long-Term Fatigue
Nutrition and Supplementation
Performance-Enhancing Drugs (PEDs)
Deloads for Bodybuilding
Active Recovery
Weider System
Recovery
The Planning Factor
Bodybuilding Deload
Take-Home Points
Sleeping
Further Expediting Recovery
Chiropractic Care
Massage
Foam Rolling
Contrast Baths
Epsom Salt Baths
Electromyostimulation (EMS)
Cryotherapy (Ice Massage)
Cryokinetics for Low Back and
Leg Recuperation
A Few Last Words
UNIT 14
RECOVERY
Recovery | 55
UNIT 14
Explain how the Principle of Individual Differences relates to bodybuilding.
What are stressors?
What is high-frequency fatigue?
What is low-frequency fatigue?
What is long-term fatigue?
How does caloric intake relate to recovery?
International Sports Sciences Association
56 | Unit 14
Explain the importance of intra-workout nutrients.
Explain the importance of post-workout nutrients.
What is a bodybuilding deload?
What is active recovery?
Why was the Weider system invented?
List the principles to plan your training cycle.
Bodybuilding Workbook and Study Guide
Recovery | 57
List the principles to help you arrange your workout.
List the principles to help you perform each exercise.
What are some bodybuilding deload take-home points?
What legal supplements can help you recover?
International Sports Sciences Association
58 | Unit 14
Why is sleep important?
Describe some modalities to further expedite recovery?
What is the most important factor in adequate recovery?
Bodybuilding Workbook and Study Guide
TOPICS COVERED IN THIS UNIT
Exercise
Load Progression
Repetition Progression
Volume Progression
Density Progression
Exercise Progression
Injuries
Areas of Concern
Injury Prevention
A Few Last Words
UNIT 15
INJURIES IN BODYBUILDING
By Joe Giandonato, MS
60 | Unit 15
UNIT 15
Explain load progression.
Explain repetition progression.
Explain volume progression.
Explain density progression.
Bodybuilding Workbook and Study Guide
Injuries in Bodybuilding | 61
Name three conditions that adversely affect bone health.
Why does poor program design and performing exercises with poor form lead to an increased risk of injury to
joints?
What is the difference between an acute muscle injury and an overuse muscle injury?
Lower back injuries: Why are bodybuilders susceptible, and what are the consequences?
International Sports Sciences Association
62 | Unit 15
Knee injuries: Why are bodybuilders susceptible, and what are the consequences?
Elbow injuries: Why are bodybuilders susceptible, and what are the consequences?
Shoulder injuries: Why are bodybuilders susceptible, and what are the consequences?
List the 13 tips to prevent injury.
Bodybuilding Workbook and Study Guide
TOPICS COVERED IN THIS UNIT
Are You Obsessively Assessing?
What To Do First?
Interplay Between Mobility
and Stability
Proximal Stability Creates
Distal Mobility
Activation Exercises
Trunk and Pelvis
Hips/Pelvis
Feet
Before Moving On
Sphinx with Reach
Scapular Activation
How To Use This Information
Make a Home Exercise Program
Create a Joint Friendly Workout
Create a Customized Warm-Up
Final Words
UNIT 16
BODYBUILDING SPORTS PSYCHOLOGY
64 | Unit 16
UNIT 16
Summarize core points of the psychological difficulties of bodybuilding.
Conditioning your mind for bodybuilding: How do you do it, and why is it important?
What is the mental conditioning program?
What are the perils of overlooking mental conditioning?
Bodybuilding Workbook and Study Guide