section I. Psychology (real fitness starts with working the muscle inside your skull): Improve your self-image ; Don't make excuses ; Rise above ; Do what's right, not what's easy -- section II. Training (nothing worthwhile was ever easy): Set a goal ; Train for life ; Be good at everything ; Kill your governor -- section III. Support (training is more than just the time you spend at the gym): part 1. Nutrition: Eat to support your goal ; Eat real food ; Eat in balance ; Eat often ; Enjoy yourself ; Take ownership ; part 2. Recovery: Get more sleep ; Manage your stress ; Listen to your body ; Practice your recovery -- section IV. The Maximus method: The 6-month program ; The 12-week program ; Week 25 and beyond : what now? -- section V. The Maximus manual (more than 100 of the best workouts you'll ever do): Warmups ; Max tests ; 100 workouts ; Finishers ; Recovery workouts ; Cooldowns -- Exercises.