E-Book Details. Table of Contents. Show more. Show less. Presents a guide to increasing abdominal strength, flexibility, and muscle tone with over one hundred detailed exercise descriptions supplemented with photograph illustrations and anatomical drawings, as well as sixty suggested exercise programs. This extensive anatomy and fitness guide is the ultimate resource for creating smart, balanced fitness routines that employ barbells, dumbbells, kettlebells, sandbags and even your own body weight.
Discover the hard science needed to perfect each exercise and build your strongest body - at home or in the gym. Whether you are looking to tone and sculpt your body, lose weight, give yourself an edge in another sport, support bone strength, or simply improve posture, strength training can help you achieve your goals. With unique CGI artworks, this book gets under the skin of more than exercises, to identify every muscle worked and show how they engage at every stage, so you can feel you're getting it right - safely and with maximum benefit.
Follow flexible workout programs targeting a range of abilities and aims. Understand the physiology behind how to build and maintain muscle mass, raise metabolism, and reduce body fat. Apply in-depth dietary advice to maintain a healthy, balanced diet that supports muscle building, including for vegans. Explore the science behind each lift, press, push, and pull to become your own personal trainer.
How The Book Works The first section - human physiology - introduces you to the wonder that is skeletal muscle and the mechanisms that underpin strength training's demands on the body. It will help you understand how muscles work and grow, and how the resistance work stimulates muscles to develop strength and size, alongside its positive impacts on bones and connective tissue.
It also explains how the body powers muscular work and shows you how to calculate your own daily macronutrient requirements. Lastly, you're given an overview of the benefits to the brain, and the crucial role it plays in attitude and mental health. The second section - strength exercises - is devoted to a comprehensive collection of strength training exercises to perform, along with many variations offered to compliment your available training equipment, personal preferences, and level of challenge - at home or in the gym.
Each exercise displays the muscles being used throughout the movement with detailed instruction on how to achieve proper form and technique; common mistakes are covered, too. The third section - preventing injury - explores common injuries related to resistance training, with explanations on how to avoid them and how to return to training if you do suffer an injury. A consistent and structured routine, including a proper warm-up, prepares the body for work, and the various mobility exercises and stretches given will help you tune in to how your body is responding to the training.
The final section - how to train - o It will help you cross the plateau to achieve greater muscle development and gains. As such, for a well-rounded routine, it is best to perform a variety of movements at each joint to stress your muscles properly Marcolin et al, , Oliveira et al, Subsequently, exercises should target both your upper and lower portions of your arms.
The exercises listed will be performed with moderate loads and repetitions to emphasize both muscular hypertrophy muscle growth and muscular endurance. Load and volume sets, reps can be increased as your fitness and strength improve Mangine et al, It will be important to perform each set to muscular fatigue.
In other words, the last few repetitions should be difficult to perform, but you should be able to keep ideal form, posture, and technique throughout the entire set. Lastly, the arm exercises provided are examples. Feel free to substitute with your favorite moves and modalities such as machines, dumbbells, kettlebells, elastic tubing, or body weight suspension trainers.
Curl bar up to about chest level. Do not allow your lower back to arch. Keep your spine in a neutral position.
To decrease stress on your elbow, do not grip too close or too wide on the bar. I did this by converting the excel file to a PDF , emailed it to my iPhone, then saved it in my Books app. Weekly Volume: the number of working sets per week performed for major muscle groups. During weeks 5 thru 7, the total weekly volume will vary depending on how many sessions were completed for a particular muscle group. For example, during Week 5, upper body muscle groups were trained twice.
The volume for the first session was six sets, and the second was nine sets for a weekly total of 15 sets. Myo-Reps : Are a type of rest-pause training. For a complete description click this link — Myo-rep video. The Fat Loss Habit Flyer.
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