Science of Strength Training: Understand the anatomy and physiology to transform your body 9780241528785, 0744026954, 0241389453
Is it time to lose weight, gain muscle, and speed up your metabolism? Discover the hard science needed to perfect each e
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English Pages 224
Table of contents :
How to use this eBook
Introduction
Strength training for everyone
HUMAN PHYSIOLOGY
Muscular anatomy
How muscles work
How muscles grow
How training promotes muscle growth
How training promotes bone strength
The mechanics of movement
Powering muscle action
Fuels for strength training
Determining your energy requirements
Eating for strength training
Strength training and your brain
STRENGTH EXERCISES
Introduction to the exercises
Terminology guide
LEG EXERCISES
Barbell back squat
Variations
Leg press
Hack squat
Stationary lunge with dumbbells
Variations
Step up with dumbbells
Leg curl
Variations
Hamstring ball curl
Leg extension
Variations
Barbell glute bridge
Variations
Calf raise
Variations
Traditional deadlift
Variations
CHEST EXERCISES
Barbell bench press
Variations
Dumbbell bench press
Variations
High–low cable chest fly
Variations
Machine chest fly
Dumbbell chest fly
BACK EXERCISES
Wide-grip vertical pulldown
Variations
Neutral-grip horizontal row
Variations
Dumbbell trap shrug
SHOULDER EXERCISES
Barbell overhead shoulder press
Variations
Dumbbell lateral raise
Variations
Dumbbell front raise
Variations
Dumbbell rear deltoid fly
Variations
ARM EXERCISES
Dumbbell biceps curl
Variations
Dumbbell triceps extension
Variations
Rope triceps pushdown
Variations
ABDOMINAL EXERCISES
Front plank with rotation
Side plank with rotation
Transverse abdominal ball crunch
Variations
Hanging knee raise
Variations
Cable rotational oblique twist
Variations
PREVENTING INJURY
Injury risk
Delayed-onset muscle soreness
Common injuries
In the shoulder
In the elbow
In the lower back
In the hip
In the knee
Returning to training after injury
Designing a routine
Mobility exercises
Cool-down stretches
HOW TO TRAIN
Variables within strength training
The training programmes
Muscle building, beginner
Muscle building, advanced
Strength, beginner
Strength, advanced
Strength endurance, beginner
Strength endurance, advanced
Glossary
Bibliography
About the author and
acknowledgements
copyright
How to use this eBook
Introduction
Strength training for everyone
HUMAN PHYSIOLOGY
Muscular anatomy
How muscles work
How muscles grow
How training promotes muscle growth
How training promotes bone strength
The mechanics of movement
Powering muscle action
Fuels for strength training
Determining your energy requirements
Eating for strength training
Strength training and your brain
STRENGTH EXERCISES
Introduction to the exercises
Terminology guide
LEG EXERCISES
Barbell back squat
Variations
Leg press
Hack squat
Stationary lunge with dumbbells
Variations
Step up with dumbbells
Leg curl
Variations
Hamstring ball curl
Leg extension
Variations
Barbell glute bridge
Variations
Calf raise
Variations
Traditional deadlift
Variations
CHEST EXERCISES
Barbell bench press
Variations
Dumbbell bench press
Variations
High–low cable chest fly
Variations
Machine chest fly
Dumbbell chest fly
BACK EXERCISES
Wide-grip vertical pulldown
Variations
Neutral-grip horizontal row
Variations
Dumbbell trap shrug
SHOULDER EXERCISES
Barbell overhead shoulder press
Variations
Dumbbell lateral raise
Variations
Dumbbell front raise
Variations
Dumbbell rear deltoid fly
Variations
ARM EXERCISES
Dumbbell biceps curl
Variations
Dumbbell triceps extension
Variations
Rope triceps pushdown
Variations
ABDOMINAL EXERCISES
Front plank with rotation
Side plank with rotation
Transverse abdominal ball crunch
Variations
Hanging knee raise
Variations
Cable rotational oblique twist
Variations
PREVENTING INJURY
Injury risk
Delayed-onset muscle soreness
Common injuries
In the shoulder
In the elbow
In the lower back
In the hip
In the knee
Returning to training after injury
Designing a routine
Mobility exercises
Cool-down stretches
HOW TO TRAIN
Variables within strength training
The training programmes
Muscle building, beginner
Muscle building, advanced
Strength, beginner
Strength, advanced
Strength endurance, beginner
Strength endurance, advanced
Glossary
Bibliography
About the author and
acknowledgements
copyright
- Similar Topics
- Physical education and sport
- Bodybuilding
- Commentary
- Strength Training, anatomy and physiology to transform your body
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