Andy Xiong has 4 audiobooks on Listento.it, narrated by 1 narrator, with an average listener rating of 3.7★ across 3 ratings. The most-rated is The Simple Science of Muscle Growth and Hypertrophy.
The Simple Science of Muscle Growth and Hypertrophy
Summary
Are you still not seeing the results you want despite spending hours and hours at the gym or hundreds of dollars on supplements per month? If you want to start building as much muscle as possible and as quickly as possible, then keep reading.... Have you been going to the gym for several months now, yet you feel as if you don’t look any different? Or maybe you feel as if, for the amount of time you put into the gym, you should be a lot bigger or a lot more muscular than you currently are.... There are no more remaining “secrets” that you need to unravel, regardless of whatever the next fitness guru tells you. Truth is the health and fitness industry is a lucrative market that is being capitalized on by marketers.... And people like us - people who want to become the best versions of ourselves - are being taken advantage of and sold the same concepts repackaged under different names. Other times, we are lied to about our natural potential, and oversold the benefits that their products or supplements can bring us. But building muscle is actually a really simple process. You already know what to do. You just lack the confidence to do it. This book will dispel all the nonsense and reveal the truth about building muscle so that you can stop wasting your time trying to identify what works and what doesn’t, and start sculpting a more muscular, more confident and better you. With references to over 20 of the best scientific studies available, discover: How to avoid the most common mistake people make with their training and programming. Why “new and revolutionary” is a marketing tool, and just how old the newest training revolution really is. How to tell good research from bad, the different levels of scientific evidence, and how to properly gauge “backed by science” and “research-based” claims. What the ideal rep range for muscle growth really is (Hint: it’s not 8-12 reps!). How to quantify your training the correct way using the new, scientifically-accepted formula for volume. How you can make up to 63 percent more gains changing only one training variable. Why strength training and prioritization is unnecessary for muscle growth. The advantage hard-gainers have when it comes to building muscle. What supplements you should consider, especially if you don’t eat animal products. Why bench presses are not enough for chest development; the underused triceps extension for better triceps development; and why overhead presses may be a waste of time. The laws of muscle growth - understand and apply these two to three concepts and you will build muscle.
©2019 Andy Xiong (P)2019 Andy Xiong
Bodyweight Workouts: How to Program for Fast Muscle Growth Using Calisthenics Hypertrophy Training
Summary
If you have always wanted to slap on slabs of muscle and build your dream physique without going to the gym for machine work, then keep reading... Bodyweight exercises are simple, efficient, and effective. They require minimal equipment, work many muscles at once, and the exercises feel natural - unlike the machines found in gyms. It’s easy to pick up, easy to adhere to, and will challenge you continuously through new movement progressions. Consistency is the key to getting and keeping a strong, muscular body - and it is easy to be consistent with calisthenics. However, do you ever feel as if you lack the muscle mass that weight lifters have? Or maybe despite how much you train or how strong you are, you feel as if you don’t look the part. Well, one of the issues with calisthenics is that several muscle groups are either too difficult to stimulate (biceps) or too difficult to stimulate with enough resistance to keep growth happening. It is no secret that volume drives muscle growth, but more volume doesn’t necessarily mean doing more... Volume isn’t just about how much you train; it’s about how you train. It is entirely possible to train a lot yet make no gains. With references to over 15 scientific studies, discover: How the best natural bodybuilders program their training and how you can adopt their strategies What convenient piece of equipment even the most advanced calisthenics practitioners use and why you should too Why you should consider adding muscle mass to your frame even if you train primarily for strength feats like the planche The three most important factors you must prioritize in your programming - no; it’s not volume, frequency, and intensity How you can quantify your training by measuring volume the correct way The difference between training for strength and training for size is not exercise selection or different rep ranges, but this Exact volume recommendations based on how often you train so that you know exactly how to get started - whether you train twice a week or seven times a week What the best rep range for muscle growth actually is (hint: it is not 8 to 12 reps!) How you can increase muscle size, concentric strength, and strength at end range by doing this How you can grow your pecs using a calisthenics exercise that rivals dumbbell flyes and cable crossovers in chest activation Whether you’re a beginner who’s never exercised before or a competitive athlete with little time to spare, you too will discover new ways to optimize your training. Improve your aesthetics and achieve your dream physique for less than a single session of personal training - click “add to cart” now!
©2018 Andy Xiong (P)2018 Andy Xiong
Strength Training Revolution: Grow Bigger and Stronger with the 4-Step Training System That Redefines Strength for Intermediate-Advanced Barbell, Powerlifting, and Strength Athletes
Summary
If you’ve encountered plateaus with your current strength training program and you can’t seem to get over this slump no matter what you do, then keep reading.... What’s your max squat? How much ya bench? What’s your best deadlift? Can you press your body weight? Today, pushing quantifiable expressions of strength, like your maxes, is becoming increasingly ubiquitous. However, though strength may be specific, real strength is much more than a powerlifting total - it’s about resilience, capability, and adaptability. It’s survival of the fittest after all, not the strongest. But most strength training programs emphasize mastering only one factor of strength - technicality via neuromuscular efficiency, which happens to be the least transferable factor of strength, too. There are other factors of strength that should be trained, which offer more carryover to other sports, as well as to other aspects of life. In fact, your training should be specific to you, and it should be dependent on your training advancement, goals, and weaknesses. Yet I see many strength enthusiasts make the same mistake I once made: Get addicted to the simplicity of beginner linear progression programs and try to run them forever. But proper training doesn’t have to be complicated; you can continue to have simple programming as you enter the intermediate and advanced stages of your lifting career. Using a simple yet revolutionary four-step training system, train all factors of strength at the same time and become a stronger, better, and more confident you. Referencing some of the best powerlifting and strength coaches, discover: What your training advancement is according to a comprehensive classification chart compiled from five different coaches, and how to correct your training so that it matches your real experience level What to prioritize at each training advancement, and why most of you should not be fixated on either technical mastery or periodization How to properly autoregulate your training using RPE according to its founder, champion powerlifter, and renowned powerlifting coach, Mike Tuchscherer What you know about volume is WRONG: Discover how to properly measure and regulate training volume according to two experts, a champion powerlifter and an Olympic coach What real strength entails, and, contrary to Mark Bell’s claim that strength is never a weakness, how and when strength is a weakness The most important training variable no one talks about, and two equally important ones that are forgotten (Ignore these and you will never reach your potential.). Why exercises like the deadlift are great for displaying strength, but aren’t the best for developing strength.... And much, much more!
©2019 Andy Xiong (P)2019 Andy Xiong
The Simple Science of Weight Loss and Fat Loss
Summary
“Eat less, move more” is incomplete. You can lose weight eating more. How? Through a process known as diet-induced thermogenesis. Diet-induced thermogenesis, the calories burned digesting and absorbing the food you eat, has a greater impact on “calories-out” than exercise. But when you restrict your caloric intake, you restrict diet-induced thermogenesis. Thus, the principle of weight loss is not consuming a very small number of calories - especially when “calories-in” increases “calories-out”. Yet, everyone thinks it’s about eating fewer and fewer calories - ignoring the underlying principles of weight loss for the method of severe calorie restriction. But you? You can change how you approach dieting with the three habits of dieting success, and make adherence to the principles of weight loss second nature. Beneath that layer of fat is the most confident version of you. Take off that fat suit and become that person today. With references to over 79 of the best scientific studies available, discover: The number one mistake that beginners (and even experts) make when it comes to dieting How to best address hormonal imbalances (ketosis and fasting not required) The most effective (and the most effortless) way to count calories - without a scale Why you can eat 800 calories a day and still fail to lose weight (Hint: It’s physiological!) Exactly how I lost an additional 13 lbs by increasing my caloric intake by 715 calories What proper nutrition entails, and why a “healthy diet” does not exist The secret to health and longevity practiced by our ancestors 45,000 years ago (while the Paleo diet got some of the foods right, they got the principles wrong) How to guarantee fat loss so that you can skip being skinny and thin, and be lean, toned, or shredded instead A scientific overview of today’s diets, why they fail, and why most of them cannot be trusted
©2020 Andy Xiong (P)2020 Andy Xiong