Table Of Content

BodyweiSgthrte ngth TrainiAnnga tomy BreCto ntreras HumaKni netics LibroafCr oyn grCeastsa loging-iDna-tPau blication ContrBerrea1ts9,,7 6- Bodywesitgrhettn rgatihan niantg/o B mryeC to ntreras. pages cm 1B.o dybuildin2gM.-u -sTcrslateir neiInnT.ggit .th l.e . GV546.5.C6552013 6133.·7·'dlc23 2013013580 ISNB·lO: 1·4(5p0r4i·n2t9)2 9·7 ISB1N3·9:7 84·510·4·2(9p2r9i·n0t ) Copyr©i 2g0h1tb 4yB reCto ntreras Alrli grhetsse rEvxecde.pu ts iefn o ra rtehrveei perwo,d uction oru tiliozfa ttihoins a nwfyoo rrokmrb yia nn ey lectronic, mechanoiroc tahlme,er a nnso,wk nowonrh ereaifnetvnetre d, incluxdeirnogg rpahpohtyo,c oapnyrdie ncgo,ra dniidnn g ,a ny inofrmatsitoonra angrdee trsiyesvtaielsfm or ,b idwdietnh tohuet written poeftr hmpeiu sbsliiosnh er. This publwirciatattniepdonu n b liitsso h epdr ovidaen da ccurate authoriintfaotrimvraeet lieotvnota hnsetu bjmeactttp reerns teed. Iitps u bliasnhsdeo dwl di thu ntdheer sttahntadhtaie un tgha ondr publiasrhee ernn ogta igne dr enldeegrmaielnd,gi ocra lo,t her professionbayrl e assoeoftln hV eiaicuret sh oorrsp huibpl ication oft hwiosr Ikmf.e diocroa tlh eexrp ert aisrsse iqsutitarhneecd e, servoifcc eoasm peptreonfte SSionalb ep erssooung hts.h ould AcquisEidtiitoTonorsmH: e ine DevelopEmdeinttCoayrln: tM hciEan tire AssisEtdaintEtol ri:z aEbveatnhs CopyedAintnoerPt:it eer ce Graphic DFerseSidtg anrebri:r d GrapAhritciK sitmM: c Farland CovDeers igKneeirBt:lh o mberg Photographerc o(vfeorr ainndt eriilolru strraetfieorne ncNeesi)l: Bernstein Visual PrAossdiutscJ:tto aiynoBcnre u mfield ArMta nager:H eKnedlrleyn AssocAiratt eM anagLe.r :W iAllbaonr n Illus(tcroaavtneoidrrn te:rJ ieGonir b)as PrniteUrn:i tGerda phics HumaKni nebtoiocaksrs ae v ailaatb lsepd eicsicaofluo bnrut lsk purchSapseece.id ailt oirbo onosek x cecrapantl ssb oe crteoa ted specifFicodaret tiaocinol.ns tt,ah Scept e cSiaalMlea sn agaetr HumaKni netics. Prinitnte hdUe n itSetda otfAe mse rica 1098 7 6 5342 1 The papebro oikn itsh uicnsed ares trui sftiaeifdno arbelset ry program. Human Kinetics 0883079299 e-maiinolf@:h kauisat.rcaolm NewZ ealaHnudm:a Kni netics P.O. Box 80 TorrensS oPuAaturhsk t,r 5a0l6i2a 0802022062 e-maiinolf@:h knewz.ecaolma nd E5716 Contents Preface Acknowledgments Chapt1e:Tr h eB odyweigChhta llenge Pusgh ainnPdu lgl in The BodywAedivgahntt age Chapt2e:Ar r ms Muscolfe sAt rhmes ExerctihsAeir nmgs Chapt3e:Nr e cakn d Shoulders Neck Shoulders Chapt4e:Cr h est Chest Muscles CheEsxte rcises Chapt5e:Cr o re CorMeu scles CorAec tionMso vaenmde nts CorEex ercises Chapt6e:Br a ck Back Muscles Actiooftn hsBe a ck Muscles Chapt7e:Tr h ighs ThiMguhs cles ThiAgcht iaonnMdso vements Chapt8e:Gr l utes GlutMeuaslc les GlutienMs o rjon Chapt9e:Cr a lves CalMfu scles CalAfc tions Chapt1e0rW: holBeo dy MetabTorlaiiincng Whole-EBxoedryc ises Chapt1e1r:P lannYionugPr r ogram Individualization Autoregulation StrucBtaulraanlc e TraiGnoianlgs TraiVnairnligae bs PuttIiAtnl Tglo gether TrainfoiFrna gLt o ss About the Author Preface Becauser eyaoduti'hnrbigeos o Ik ,t hiitsn'aksft eos atyh at you'irntee riens tleeda rning how to build strength and fitness throbuogdhy wetirgahitn ing.' gsrI efYa otsu!o' ,cv oetmt heoa t threi gphlta ce. Overp ats2ht0e yeIa'rnvsee,v t eark meonr teh aafn e dwa yosf f frosmt retnrgatihAn litnhgo.Iu 'gtvhre a iinnhe udn droefd s amazgiynmgss t,u dainofdsca ,i liotnmi aensoy,c casIi'ohvnaesd tom aked ow ithw hatI h adi nm y housea,p artmeonrth ,o tel rooWmh.e In fsitrasrtttr eadiw niitnhg waetti hgaehg toesf I1 5, didn'tw hkaIntw o aws doing.f eIe lraiewnmkgew mabredr, uncomfloer.t uanabcnodo rdwiintmahat neoydf etxheer cAiss es. a matterIa voofi mdfoeasdmct ut l.t iejxoeirncbtie sceaIsu se didn'tth ewfmoe reklti hnwega yI fieslotl eaxteirocni ses workiLnogo.k biancgIk r ,e altihIzawet a ass kinwneya kling who posesxetsrseeimdne fleylr eivooerfcl osr set abisliintgyl,e lesgt abialnidt ym,o torIs icmopwnltayrn odlea.rr eodu nd aimlewsistlhayop ultam no,v irnagn dofmrlooymn eex ertcoi se another. Atf irIs tc,o upledrnf'otr m spouI s hd-ibudopnts'ht ter ry ing theImnf. a cIt ,c oupledrnf'aoct rh mi n-uopri, n vdeirrpot,we ,d eitIhse urs.p ect that ahb oaddy wIe fiaugstlhqtltue m maypt t ed back whoauvrleod u nadnemddy k neweosu lhadv cea vien(d t he meltings-ycnadnrdbolemece a)mu ysg el uwteersie n credibly weaakn dh ad mef ive I no knowledgper oopfef ro rmI.t t ook yeatros bet opa ebrlfeao rbmo dywcehiignah-ntudd pi p. I'svpee tnhtpe a s2t0y ealresa rnimnugca hsIa c sa pno ssibly leaarbno uth utmhaen absio ptde yr ttaosi tnrse anngdt h conditHiaodnI i nkgnt.oh wewnnh aItk nonwo wI,c ouhladv e accelemryra etseubdly st esv eyreaablry ss tictkoai npgr oper exerpcriosger essiaonnpd r soygstrteaemmmp lIva etnet.tu or e guetshsIa c to uhladv bee epne rforcmhiinnga- nudp sd ips within myf irysetao rft raihnaidnp goI s seass soeudun ndd erstoafn ding forme,x erpcriosger easnspdir oong,dr easm iIg nw.ta ongt o back itnoh etlipmy eom uyn gceorn,fu (sbedudet termsienlefd.) Iw isthh atc utrhrmeee cn to umledn ttohfreo rmearn tdme ea ch hitmh reo pes. Flafsohr w2a0ry de aIrf se.ge rle maytj ,o ihneta ilst h outstamnyds itnrgel,ne gvtehl s aardev ahniacgnemhddyl , y musccloen trol iIs' nmso uwap beltrieoo ra.c ahnai meavzei ng workuosuitjn ugms yto wnb odwye igahntsd i mphloeu sehold furnitIlu eraemn.yb acokn coucohredtseo r i wnmo yrg kl utIe s. AmI hangu nl ul alJalned�c hair�w oLrukI lllyJ acakn dl eg�. alIl neeidts h ger outnod worckh esmshyto ,u lldeegrss,c, o arned. I betlhiaetv e allt rasitsnrheeoenumsgla tdsh tt ehre ir own body weigahsatf oromf resbiesftomaronevc ieon ng ftrowe ee ights anodt hterra iningB osdyyswteeeimxgseh.rt cl iasye st he foundfaotri ofnu turseu ctcarenascdiso n,ri rpneegcr tf ormance requiprreescb ilase eonf md o bilsittayb,ai nldi tymc,oo tnotrr ol. Asy omua ke progresstsr eaninigtdpst o hgs,as itinocb olnet inue top ush yotuhrrsobeuolgdfhy weighst oyt oruca oinntiinngu e to challtehmneug se calneidsn cryeoausre athBluett iycoius m. neetdo leaerxne rctaihnsede sha ra ovaemd a p hteol p get you there. BodyweiSgthretn gTtrha inAinnagt owmayws r itftoseren v eral categoofr ipeeso ple: g • Be innrse who neetdo letahrenb asicosfb odyweight traiEnvienrgy.ko nnoewa sb opuuts h-aunpds sqbuuatt s, noetv erykonnoewa sb ohuittp h ruRKsC tpsl,a nks, and inverrotweTsdh. e esxee rcsihsoeubsles d t apolfee vse ry streenngttihhau ssrto'ust. i ne Folwkhsow antto be in bgurdteo anlt'i tks eh ape • attendinIgf dgteyhsmicssr.y i obute,hs er ne st assured that yowui alll wabyeas b lteor eceainav mea zwionrgk noou t matwtherey roeau r e.