Contents

Preface

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Basic Weight Training 1 Brief History of Weight Training 2 Weight Training and Your Total Physical Fitness Program 4 Benefits of Weight Training 4 Improved Sports Performance 8 Emotional and Social Benefits 8 Competitive Outlet 8 Exercise and Disability 8 Weight Training for Children 9

Let’s Get Started! 9 Web Sites Dealing with Weight Training and Fitness 9

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Weight Training and Your Body 11 Your Body’s Responses to Weight Training 11 How Strong Can You Get? 11

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Muscles and the Skeleton 13 Skeletal-Muscle Structure 14 The Motor Unit 17

Weight Training and Your Health 18 Weight Training and the Strength of Ligaments, Tendons, Bones, and Joint Surfaces 19 Weight Training, Weight Control, and Coronary Artery Disease 19 Digestion 19 Osteoporosis 20 Are Body-Building and Strength-Building Programs the Same? 21 Weight Training and Aging 21 Kneecap Pain 22 Muscle Soreness 23

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Weight Training Guidelines 25 Weight Training as Part of the Total Fitness Program 30 Determining Your Goals 30 Developing an Attractive, Healthy-Looking Body 30 Improving Strength for Other Activities 32 Developing Strength and Power for Sports 32

Weight Training as Part of a General Conditioning and Wellness Program 33 Choosing Activities for a Balanced Physical Fitness Program 33

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How Weight Training Improves Your Body 36 Stress Adaptation 36 Overload 37 Specificity of Training 38 Individual Differences and Genetics 38 Reversibility 39

Types of Weight-Training Exercises 40 Isometric Exercise 40 Dynamic Exercise 41

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Getting Started: The Basics 44 Medical Checkup 44

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What to Wear 45 Shoes 45 Weight-Lifting Belt 45 Lifting Shirts and Suits 46 Wraps 46 Breast Support for Women 47 Gloves 47

Weights and Other Resistive Exercise Equipment 47 Free Weights 47 Weight Machines 48

Other Forms of Resistive Exercise 50 Gravity (Body Weight) 50 Exercise Balls 50 Rubber (Surgical) Tubing and Bands and Chains 50 Medicine Balls, Farmer’s Bars, and Lifting Stones 50 Kettlebells 51 Water 51 Other Devices 51

Resistive Exercise without Weights 51 Structure of the Weight-Training Program 51 Number of Training Sessions per Week 52 Warm-Up 53 Cool-Down 53 Choosing the Correct Weight 54 Order of Exercises and Development of Antagonistic Muscle Groups 55 Sets and Repetitions 56 Basic Cycling Techniques 59 Making Progress 60 Training for Body Building, Strength, and Power 62

Combining Weight Training with Other Sports and Exercises 62 Preventing Accidents 62 Spotting 63 Collars 65 Preventing Accidents on Weight Machines 65 Behavior in the Weight Room 65 Medical Concerns 66

Proper Mechanics of Exercise 66 Lifting Techniques 66

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contents Breathing 67 Exercise Movements and Lifting Speed 67 Grips 68

Choosing a Health Club or Weight-Training Class 68 Exercising at Home 72

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Developing the Lower Body 73 Functional Leg Strength 74 Functional Leg Strength Test 75

Compound Lower-Body Exercises 79 Kettlebell Swings 79 Kettlebell Snatches 81 Squats 81 Power-Rack Squats 83 Squats, Smith Machine 83 Front Squats 83 Wall Squats (Phantom Chair) 84 Lunges 85 Step-Ups 85

Auxiliary Exercises for the Lower Body 86 Knee Extensions (Leg Extensions) 86 Knee Flexions (Leg Curls) 86 Heel Raises 87 Heel Raises, Leg-Press Machines 88

Advanced Lifts 89 The Clean 89 The High Pull 90 The Snatch 90 The Deadlift 94

Functional Training Machines and Equipment 94

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Developing the Back and Neck 97 The Back Muscles 98 Exercises for the Lats (Middle Back) 99 Pull-Ups 100 Pull-Downs on the Lat Machine (Lat Pulls) 100 Dumbbell Pullovers 101 Barbell Pullovers 101

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Exercises for the Rhomboids and Teres Major (Middle Back) 102 One-Arm Dumbbell Rows 102 Incline Reverse Dumbbell Laterals and Incline Reverse Dumbbell Rows 103 Machine Reverse Flys 103 Machine Rows 103 Seated Cable Rows 103

Low-Back Pain 104 Preventing Low-Back Pain 105 Managing Acute Back Pain 105 Managing Chronic Back Pain 106

Exercises for the Lower-Back Muscles 106 Isometric Spine Extension (Bird-Dog Exercise) 107 Back Extensions 107 Superman on the Exercise Ball 108 Deadlifts 108 Kettlebell Swings and Snatches 109

Building the Trapezius 110 Exercises for the Trapezius (Upper Back) 110 Barbell Shrugs 110 Other Exercises That Build the Traps 111

Exercises for the Neck 111 Manual-Resistance Exercises 112 Isometric Neck Exercises 112 Neck-Harness Exercises 113 Neck-Machine Exercises 113 Four-Way Neck Machines 113

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Developing the Abdominal Muscles 114 Abdominal Fat: The Bad and the Ugly 114 The Abdominal Muscles 116 The Rectus Abdominis 116 The Internal and External Obliques 116 The Transversus Abdominis 117

Sit-Ups for Shapely Abs? 117 The Core and the Kinetic Chain 118 Safe, Effective Exercises for the Abdominal Muscles 118 Isometric Abdominal Exercise (Abdominal Brace) 119 Isometric Abdominal Stabilizers 119 Crunches 119

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contents Crunches on the Exercise Ball 120 Side-Bridges 121 Front Bridges 121 Reverse Crunches on a Bench 122 Bicycle Exercise 123 Abdominal Machines 123 Hanging Knee Raises (Captain’s Chair Exercise) 123 Twists 123

Harness Your Metabolism and Fight Abdominal Fat 124 Weight Training 124 Aerobics 124 Interval Training 126 Diet 126 You Can Improve the Appearance of Your Abdomen 126

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Developing the Chest and Shoulders 127 The Chest Muscles and How to Train Them 128 Exercises for the Chest Muscles 129 Bench Press 129 Incline Press 132 Push-Ups and Modified Push-Ups 133 Dumbbell Flys 134 Machine Flys 135 Cable Crossovers 136 Pullovers 136 Pullover Machines 137 Decline-Bench Press 137 Other Exercises for the Chest 137 Tips on Building the Chest Muscles 137

Exercises to Develop the Shoulders 137 The Deltoid and Rotator-Cuff Muscles 138 Overhead Press 138 Overhead-Press Machines 139 Shoulder Raises 139 Lateral-Raise Machines 142 Incline Reverse Dumbbell Laterals 142 Incline Reverse Dumbbell Rows 142 Upright Rowing 143 Rotator-Cuff Exercises 143 Preventing Rotator-Cuff Injuries 146

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Developing the Arms 147 Exercises for the Front of the Arm 147 Standing Barbell Curls 148 Dumbbell Curls 150 Preacher Curls 151 Reverse Curls 151 Pole Curls with a Partner (Poleates) 152 Curls, Exercise Machines 153 Double-Arm Curls, Low Pulley 153 Other Exercises for the Front of the Arm 154

Exercises for the Back of the Arm 154 Triceps Extensions on the Lat Machine 155 Bench Triceps Extensions 156 Parallel-Bar Dips 156 Triceps Extensions, Exercise Machines 158

Exercises for the Forearm 158 Pole Twists (Poleates) 158 Wrist Curls 158 Wrist Rollers 159 Other Exercises for the Forearm and Grip 159

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Exercises to Develop Speed and Power 160 Plyometric and Speed Exercises 160 Injury Risk of Power Exercises 161 Basic Speed and Power Exercises: Lower Body 162 Calf Jumps 163 Rope Skipping 163 Squat Jumps 165 Mule-Kick Squat Jumps 165 Double-Leg Tuck Jumps 166 360-Degree Squat Jumps 167 One-Leg Squat Jumps 167 Ice-Skater Exercise 167 Lunge Jumps 168

Horizontal Jumps and Hops 170 Standing Long Jump 170 Multiple Standing Long Jump 171

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contents Standing Triple Jump 171 Skiers 171 Four Squares (Dot Drills) 171 Cone Hops 171 Hurdle Hops 172

Bounce Push-Ups 173 Wall Bounce Push-Ups 173 Floor Bounce Push-Ups 173

Box Jumping 175 Step-Downs 175 Standing Long Jumps from a Box 175 Ski Box Jumps 176 Single-Leg Jump-Ups 176

Medicine-Ball Exercises 177 Catch with Yourself 178 Medicine-Ball or Shot-Put Throws 179 Chest Passes with a Partner 180 Overhead Passes with a Partner 180 Medicine-Ball Sit-Ups 180

Other Exercises to Develop Speed and Power 181 Sprint Starts, Running 182 Harness Sprinting 183 Stadium Stairs 183 High Knees, Fast Arms 184 Bounding Strides 185 Additional Lower-Body Speed–Power Exercises 185

Integrating Power Training into Workouts 186 Peak-Power Weight Training 186 Combining Weight-Training and Power Exercises 187 Speed–Power Training Program 187 You Can Develop More Speed and Power! 188

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Nutrition for Weight Training 189 Planning a Healthy Diet 190 USDA and DHHS Dietary Guidelines for Americans, 2010 190 Fluids 193 Vitamins 193 Iron 194 Calcium 194 Energy Requirements of Active People 195

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Developing an Attractive Body: The Role of Exercise and Nutrition 195 Weight Training, Energy Balance, and Body Composition 196 Losing Weight 196 Gaining Weight 197

Eating Disorders 198 Anorexia Nervosa and Anorexia Athletica 198 Bulimia 199 Treating Eating Disorders 200

Diet and Performance 200 The High-Carbohydrate Diet 201 Carbohydrate Drinks During Exercise 201 Avoidance of High-Fat Diets 202 Protein Requirements for Weight Trainers 202 Proteins as an Energy Source 204 Amino Acid and Polypeptide Supplements 205

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Ergogenic Aids: Drugs and Supplements 206 Anabolic–Androgenic Steroids 209 How Steroids Work in the Body 210 Health Risks of Anabolic Steroids 210

Growth Hormone 211 Insulin-Like Growth Factor (IGF-1) 212 Dehydroepiandrosterone (DHEA) and Androstenedione (Andro) 212 Insulin 213 Clenubuterol 213 Myostatin Blockers 213 Other Substances Taken to Enhance Performance 213 Supplements Taken to Speed Recovery 213 Creatine Monohydrate 214 Hydroxy-beta-methylbutyrate (HMB) 214

Supplements Taken to Increase Aggressiveness and Training Intensity 214 Amphetamines 214 Caffeine 215 Other Agents 215

Supplements Taken to Aid Weight Control 216 Supplements and Your Exercise Program 217

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Appendix 1: Muscular System 218 Appendix 2: Skeletal System 220 Appendix 3: Machine and Free-Weight Exercises for Sports and Activities 221 Weight Training for Sports and Activities 221 Weight-Training Exercises for Selected Machines and Free Weights 222

Appendix 4: Norms and Test Procedures for Measuring Strength 225 Norms for Body Composition, Percent Fat 225 Norms for 1-Minute Sit-Ups 226 Norms for 1 Repetition Maximum Bench Press 227 Norms for 1 Repetition Maximum Leg Press 228 Norms for Push-Ups, Men 229 Norms for Modified Push-Ups, Women 229 Norms for Combined Right- and Left-Hand Grip Strength 230

Glossary 231 References 238 Index 244

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