Encyclopedia of muscle & strength

411 Pages·2006·14.119 MB·English

by  James Stoppani

Encyclopedia of
Muscle & Strength
Jim Stoppani, PhD
Human Kinetics

Encyclopedia of
Muscle & Strength
Contents
I
Training Essentials 1
. . . . . . . . . . . . . . . . . . . .
PART
CHAPTER 1 Core Concepts . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
CHAPTER 2 Training Variables . . . . . . . . . . . . . . . . . . . . . . . . 9
CHAPTER 3 Training Cycles. . . . . . . . . . . . . . . . . . . . . . . . . . 17
CHAPTER 4 Strength Training Equipment . . . . . . . . . . . . . . 23
II
Training for Muscle Mass 39
. . . . . . . . . .
PART
CHAPTER 5 Tactics for Building Muscle Mass. . . . . . . . . . 41
CHAPTER 6 Programs for Building Muscle Mass . . . . . . . 75
7 Training Cycles for Building
CHAPTER
Muscle Mass . . . . . . . . . . . . . . . . . . . . . . . . . . 115
III
Training for Maximal Strength 141
. . . .
PART
CHAPTER 8 Tactics for Maximizing Strength . . . . . . . . . . 143
CHAPTER 9 Programs for Maximizing Strength. . . . . . . . 157
10 Training Cycles for Gaining
CHAPTER
Maximal Strength . . . . . . . . . . . . . . . . . . . . . 199
iv
IV
Training Exercises 221
. . . . . . . . . . . . . . . .
PART
CHAPTER 11 Chest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 223
CHAPTER 12 Shoulders . . . . . . . . . . . . . . . . . . . . . . . . . . . . 241
CHAPTER 13 Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 259
CHAPTER 14 Trapezius . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 279
CHAPTER 15 Triceps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 289
CHAPTER 16 Biceps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 303
CHAPTER 17 Forearms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 317
CHAPTER 18 Quadriceps . . . . . . . . . . . . . . . . . . . . . . . . . . . 323
CHAPTER 19 Hamstrings and Glutes . . . . . . . . . . . . . . . . . 335
CHAPTER 20 Calves. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 343
CHAPTER 21 Abdominals. . . . . . . . . . . . . . . . . . . . . . . . . . . 349
CHAPTER 22 Whole Body. . . . . . . . . . . . . . . . . . . . . . . . . . . 365
Appendix 379
Glossary 381
References 387
Index 389
About the Author 399
v

I
P A R T
Training Essentials
S
trength training can be traced back to the fitness boom of the 1970s in the United States,
beginning of recorded time. As early as most Americans participated in some form of aero-
2000 B.C.E., the ancient Egyptians lifted sacks of bic exercise but neglected the strength component
sand to strength-train for hunting and military of physical fitness. Over the years, with help from
duty. According to military records, the Chinese pioneers of strength training (such as Bob Hoff-
also used strength training for their military per- man, Joe Weider, and Charles Atlas) and through
sonnel as early as 700 B.C.E. But the historical advances in research on the developing science of
association that most people are familiar with resistance training, strength became viewed as a
is the ancient Greeks. Many of the athletes who necessary component of physical fitness and ath-
competed in the ancient Olympics lifted heavy letic performance. And participation in strength
stones to develop strength and boost their athletic training grew faster than participation in any other
performance. Besides those functional results, physical activity.
strength training provided the development of a As the popularity of strength training grew, so
muscular physique. This masculine physique was did awareness that this practice was a complicated
honored in classic Greek art and writing. In fact, science that participants must fully understand in
it may be the ancient Greek culture’s celebration order to reap the true benefits. That is why this part
of muscle that is responsible for spawning the of the book is so important for anyone interested
modern sport of bodybuilding. Several famous in strength training at any level. Unless you clearly
athletes during that period, such as Milo and understand the principles of strength training, you
Heracles, often performed feats of strength will never fully comprehend how to implement an
and displayed their muscularity to spectators effective strength training program.
who gathered to watch. In the 19th century, the So before you skip ahead to one of the strength
appreciation by the masses for heavily muscled training programs in parts II and III, be sure you
physiques made celebrities out of many perform- have a decent grasp of the fundamentals presented
ing strongmen of that time. The most famous was in these first four chapters. Armed with this back-
Eugen Sandow, who is considered the father of ground, you will have a much fuller understand-
bodybuilding. ing of the exercises, techniques, and programs
Despite the fact that humans have a longstand- presented in the other chapters. You also will be
ing fascination with strength and muscularity, the more capable of individualizing these techniques
concept of strength training is one that few have to create specialized programs for yourself and
familiarized themselves with. Even during the for others.
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