Waubonsee Community College

The Complete Guide to Strength Training

eng

The Complete Guide to Strength Training

electronic resource

dictionaries

Complete Guides

The Complete Guide to Strength Training is essential reading for anyone wanting to increase strength and resculpt their body. Its unique combination of effective training methods and cutting-edge nutritional guidance delivers a comprehensive training programme adaptable to both beginner and advanced trainer alike. This fully updated fourth edition includes: an illustrated, step-by-step guide to over 70 exercises, using both free and machine weights beginner, intermediate and advanced training programmes eating to burn fat and gain muscle tips on motivation, techniques and goal-setting

Cover; Title page; Table of Contents; List of Abbreviations; Foreword by Bob Smith and acknowledgements; Preface to the Fourth Edition; PART ONE The Science of Strength Training; The benefits; Strength training myths; 1 Introduction; Muscle fitness; Muscle actions; Muscle structure; Muscle fibre types; How muscles work; How muscles grow; Factors affecting muscle mass; 2 Principles of muscle growth; Training diet; Calories; Carbohydrate; Protein; Fat; Before training; During training; After training; Between workouts; Fluid intake; Drinking guidelinesVitamins and minerals Antioxidants; Eating for weight gain; Eating for weight loss; 3 Nutrition for strength training; Amino acids; Antioxidants; Caffeine; Conjugated linoleic acid; Creatine; Energy bars; Energy drinks; 'Fat burners' with ephedrine; Glucosamine; Glutamine; HMB (Beta-Hydroxy Beta-Methylbutyrate); Meal replacements; Protein supplements; Nitric Oxide (NO); Prohormones; Vitamins and minerals; ZMA (Zinc monomethionine aspartate an; 4 Nutritional supplements; Progressive training; Core training; Periodisation5 Training principles and methodsPART TWO Designing a Programme; Home vs gym training; Free weights vs machines; Workout accessories; 6 How to get started; How to set goals; Motivation; 7 Goal-setting and motivation; Selection of exercises; Order of exercises; Sets and reps; Training intensity; Rest periods between workouts; 8 Principles of programme design; PART THREE The Exercises; 9 Training technique; 10 The lower body; 11 The back; 12 The chest; 13 The shoulders; 14 The arms; 15 The abdominals; Why stretch?; How muscles stretchHow stretching enhances muscle growth Stretching and muscle imbalance; When to stretch?; How to stretch; The stretches; 16 The stretches; PART FOUR Training Programmes; Why warm up?; How to do it; To stretch or not to stretch?; 17 Warming up; 18 The Beginner's Programme; 19 The Intermediate's Programme; 20 The Advanced Programme; 21 The Strength Programme; The athlete's (sprinter's) workout; The footballer's workout; The swimmer's workout; The rugby player's workout; The runner's workout; The cyclist's workout; The martial artist's workoutThe tennis player's workout22 Training for Sports Programmes; The benefits of cardiovascular training; Q &A; Steady-pace cardiovascular workout 1; Steady-pace cardiovascular workout 2; Interval training cardiovascular workout; 23 The cardiovascular programme; Body types; What is my optimal body-fat percentage?; Leg clinic; Back clinic; Chest clinic; Shoulder clinic; Arm clinic; Abdominal clinic; 24 Training for specific results; Choosing the wrong exercises; Doing too many repetitions; Doing too many sets; Not enough rest; Lack of progressionPartial range of movement