Table Of Content

The Complete Step-by-Step Guide to a Stronger, Sculpted Body The Complete Step-by-Step Guide to a Stronger, Sculpted Body CONTENTS LONDON, NEW YORK, MUNICH, MELBOURNE, and DELHI Senior Editor Gareth Jones Senior Art Editor Gillian Andrews US Editor Margaret Parrish Managing Editor Stephanie Farrow Managing Art Editor Lee Griffiths Production Controller Tony Phipps Creative Technical Support Adam Brackenbury Jacket Designer Mark Cavanagh INTRODUCTION 6 3 LEGS Art Director Bryn Walls EXERCISE GALLERY 8 Publisher Jonathan Metcalf Illustrators Mike Garland, Mark Walker, ANATOMICAL CHART 12 Darren R. Awuah, Debajyoti BACK SQUAT 64 Dutta, Richard Tibbitts, Jon Rogers, Phil Gamble FRONT BARBELL SQUAT 66 BARBELL HACK SQUAT 67 Produced for Dorling Kindersley by DUMBBELL SPLIT SQUAT 68 OVERHEAD SPLIT SQUAT 69 The Stables, Wood Farm, Deopham Road, Attleborough, Norfolk NR17 1AJ 1 PRINCIPLES BULGARIAN BARBELL SPLIT SQUAT 70 www.cobaltid.co.uk BULGARIAN DUMBBELL SPLIT SQUAT 71 Editors UNDERSTANDING YOUR GOALS 16 Marek Walisiewicz, Maddy King BARBELL LUNGE 72 TRAINING PHYSIOLOGY 18 Art Editors OVERHEAD BARBELL LUNGE 73 TRAINING PSYCHOLOGY 20 Rebecca Johns, Paul Reid, Darren Bland, FORWARD LUNGE 74 Claire Dale, Lloyd Tilbury, Annika Skoog NUTRITION: THE BASICS 24 LATERAL LUNGE 75 First American Edition, 2009 NUTRITION AND FAT: FAQS 30 BARBELL STEP-UP 76 Published in the United States by PLANNING YOUR TRAINING 32 DK Publishing 45-DEGREE LEG PRESS 78 375 Hudson Street SPORTS-SPECIFIC TRAINING 40 New York, New York 10014 WARM UP, COOL DOWN 46 MACHINE LEG CURL 80 09 10 11 12 13 10 9 8 7 6 5 4 3 2 1 MACHINE LEG EXTENSION 80 TD444—December/2009 HIP ABDUCTOR 82 Copyright © 2009 Dorling Kindersley Limited HIP ADDUCTOR 82 All rights reserved. 2 MOBILITY EXERCISES Without limiting the rights under copyright CALF RAISE 84 reserved above, no part of this publication may STRAIGHT-LEG DEADLIFT 85 be reproduced, stored in or introduced into a NECK EXTENSION AND FLEXION 50 retrieval system, or transmitted, in any form, or by BARBELL DEADLIFT 86 NECK ROTATION 51 any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written NECK SIDE FLEXION 51 ROMANIAN DEADLIFT 88 permission of both the copyright owner and the above publisher of this book. ARM CIRCLE 52 SHOULDER ROTATION 52 The information in this book is designed to help you make informed decisions about your health, WRIST ROTATION 53 4 BACK diet, fitness, and exercise program. It is not HIP CIRCLE 54 intended as a substitute for professional fitness and medical advice. If you suspect that you have TORSO ROTATION 54 ASSISTED CHIN-UP 92 aa pmperodvicaal lb perfoobrele ymo uy obue gsihno aunldy seexeekr cyioseu rp rdoogcrtaomr’s. TRUNK FLEXION 55 LAT PULL-DOWN 93 Neither the publisher, nor the author, nor anyone FRANKENSTEIN WALK 56 CHIN-UP 94 else involved in the preparation of this book are engaged in rendering professional advice PIKE WALK 56 SEATED PULLEY ROW 96 or services to the individual reader. For further HIP WALK 57 STANDING PULLEY ROW 98 advice on safety, please see page 256. QUAD STRETCH 57 ONE-ARM ROW 98 Published in Great Britain by SQUAT 58 BENT-OVER ROW 100 Dorling Kindersley Limited. LEG FLEXION 58 BARBELL PULL-OVER 102 A catalog record for this book is available from the Library of Congress LEG ABDUCTION 59 GOOD MORNING BARBELL 104 ISBN 978-0-7566-5447-4 LUNGE 60 BACK EXTENSION 104 Printed and bound in Singapore by ROTATIONAL LUNGE 60 PRONE ROW 106 Tien Wah Press Ltd. Discover more at www.dk.com OVERHEAD LUNGE 61 STRAIGHT-ARM PULL-DOWN 106 5 CHEST PREACHER CURL 154 10 STRETCHES PULLEY CURL 154 BARBELL BENCH PRESS 110 REVERSE BARBELL CURL 156 BICEPS STRETCH 208 DUMBBELL BENCH PRESS 110 REVERSE PULLEY CURL 156 SHOULDER STRETCH 208 INCLINE BARBELL BENCH PRESS 112 WRIST EXTENSION 158 UPPER BACK STRETCH 208 INCLINE DUMBBELL BENCH PRESS 113 WRIST FLEXION 158 ERECTOR STRETCH 208 INCLINE FLY 114 LAT STRETCH 209 CABLE CROSS-OVER 116 PEC STRETCH 209 MACHINE BENCH PRESS 118 8 CORE AND ABS ITB STRETCH 1 209 MACHINE FLY 118 ITB STRETCH 2 209 PUSH-UP 120 ABDOMINAL CRUNCH 162 3-POINT QUAD STRETCH 210 FRAME-SUPPORTED PUSH-UP 121 SIT-UP 163 HAMSTRING STRETCH 1 210 REVERSE CRUNCH 164 HAMSTRING STRETCH 2 210 FIGURE-4 CRUNCH 165 HAMSTRING STRETCH 3 211 6 SHOULDERS 90-90 CRUNCH 166 QUAD STRETCH 1 211 QUAD STRETCH 2 211 BALL CRUNCH 166 MILITARY BARBELL PRESS 124 ADDUCTOR STRETCH 1 212 BALL TWIST 168 DUMBBELL SHOULDER PRESS 125 ADDUCTOR STRETCH 2 212 BALL PUSH-UP 169 UPRIGHT ROW 126 HAMSTRING STRETCH 212 BALL JACK KNIFE 170 DUMBBELL SHOULDER SHRUG 128 CALF STRETCH 213 BALL BACK EXTENSION 171 SHOULDER SHRUG FROM HANG 129 PIKE CALF STRETCH 213 SIDE BEND 172 FRONT DUMBBELL RAISE 130 WALKING LUNGE STRETCH 213 ROMAN CHAIR SIDE BEND 172 LATERAL DUMBBELL RAISE 131 PRONE PLANK 174 REAR LATERAL RAISE 132 SIDE PLANK 175 SCARECROW ROTATION 134 11 PROGRAMS V-LEG RAISE 176 EXTERNAL DUMBBELL ROTATION 134 SUITCASE DEADLIFT 176 INTERNAL ROTATION 136 INTRODUCTION 216 WOODCHOP 178 EXTERNAL ROTATION 136 EXERCISE FUNCTIONALITY MATRIX 218 MUSCULAR ENDURANCE 222 BODY SCULPTING 224 7 ARMS 9 DYNAMIC LIFTS BODYBUILDING 230 MAXIMAL STRENGTH 234 POWER CLEAN 182 BENCH DIP 140 CORE STRENGTH 236 POWER SNATCH 184 BAR DIP 141 SPORTS-SPECIFIC EXERCISES 238 DUMBBELL TRICEPS EXTENSION 142 POWER CLEAN FROM HANG 186 SPORTS-SPECIFIC MATRIX 246 BARBELL TRICEPS EXTENSION 143 POWER SNATCH FROM HANG 188 PRONE TRICEPS EXTENSION 144 SQUAT CLEAN 190 TRICEPS KICKBACK 144 HEAVY FRONT SQUAT 192 CLOSE-GRIP BENCH PRESS 146 OVERHEAD SQUAT 194 GLOSSARY 248 TRICEPS PUSH-DOWN 148 JERK BALANCE 196 INDEX 250 OVERHEAD TRICEPS EXTENSION 148 SNATCH BALANCE 198 ACKNOWLEDGMENTS 256 BARBELL CURL 150 SPLIT SNATCH 200 ABOUT THE BWLA 256 HAMMER DUMBBELL CURL 150 PUSH PRESS 202 SAFETY INFORMATION 256 INCLINE DUMBBELL CURL 152 KETTLEBELL HIGH-PULL 204 CONCENTRATION CURL 152 BARBELL JUMP SQUAT 205 6 INTRODUCTION INTRODUCTION Strength training is an increasingly popular activity want to develop your strength, or build your among men and women of all ages, and offers you physique, or are training for specific gains within a wealth of health benefits—from bigger muscles a chosen sport or activity. to stronger bones to increased confidence. With The first chapter, Principles, provides you with so much conflicting information available, however, all the basic nuts-and-bolts information about how how can you be sure that you are getting the best strength training works, and the best ways to achieve out of your training? your goals, whether you are an experienced gym This authoritative, comprehensive, and beautifully user, or a complete novice. illustrated guide, written in conjunction with the BWLA The main section of the book covers more than (British Weight Lifters’ Association) by strength 125 exercises in detail, working through the whole training experts with more than thirty years' experience body systematically, providing a section on dynamic of coaching, contains everything you need to know lifts for those with more experience. The exercises to get the very best from your regimen, whether you feature detailed anatomical artworks to show you 7 INTRODUCTION exactly which muscles you are working, and clear based examples to suit your needs, whatever your step-by-step artworks to guide you through each aims or experience, along with useful information movement. You are shown how to perform the on the key exercises for specific sports, to help exercise with optimum technique, and offered a you tailor your training to suit a particular activity. range of helpful features such as variations, or tips Clear, user-friendly, and packed with extremely on avoiding common mistakes to keep you safe useful advice, Strength Training is the ultimate and maximize the effectiveness of your training. resource for anyone engaged in strength training. And should you know what a particular exercise looks like but not what it’s called, you can locate it WARNING at a glance using the Exercise Gallery on page 8–11. All sport and physical activity involves some risk of injury. Please check the safety information on The final section offers a pragmatic, no-nonsense page 256 before embarking on any of the exercises approach to the subject of training programs, and or programs shown in this book. includes a range of specially commissioned goal- 8 EXERCISE GALLERY EXERCISE GALLERY S G Back Squat Front Barbell Squat Barbell Hack Squat Dumbbell Split Squat Overhead Split Squat Bulgarian Barbell E p.64 p.66 p.67 p.68 p.69 Split Squat p.70 L Machine Leg Curl Machine Leg Hip Abductor Hip Adductor Calf Raise Straight Leg Deadlift Barbell Deadlift p.80 Extension p.80 p.82 p.82 p.84 p.85 p.86 One-Arm Row Bent-Over Row Barbell Pull-Over Good Morning Back Extension Prone Row Straight-Arm Pull- p.98 p.100 p.102 Barbell p.104 p.104 p.106 Down p.106 S R E D L U O Machine Bench Machine Fly Press-Up Frame-Supported H Military Barbell Dumbbell Shoulder Press p.118 p.118 p.120 Press-Up p.121 Press p.124 Press p.125 S