Strength Training 2nd Edition

400 Pages·2016·16.6 MB·English

Strength
Training
SECOND EDITION
Lee E. Brown
Editor
Library of Congress Cataloging-in-Publication Data
Names: Brown, Lee E., 1956- editor. | National Strength & Conditioning
Association (U.S.)
Title: Strength training / National Strength and Conditioning Association ;
Lee E. Brown, editor.
Description: Second edition. | Champaign, IL : Human Kinetics, [2017] |
Includes bibliographical references and index.
Identifiers: LCCN 2016043063 | ISBN 9781492522089 (print) | ISBN 9781492542803 (ebook)
Subjects: LCSH: Physical education and training. | Muscle strength. |
Physical fitness--Physiological aspects.
Classification: LCC GV711.5 .S775 2017 | DDC 613.7--dc23 LC record available at https://lccn.loc.
gov/2016043063
ISBN: 978-1-4925-2208-9 (print)
Copyright © 2017, 2007 by the National Strength and Conditioning Association
All rights reserved.Except for use in a review, the reproduction or utilization of this work in any form or by any

electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying,
and recording, and in any information storage and retrieval system, is forbidden without the written permission
of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject
matter presented. It is published and sold with the understanding that the author and publisher are not engaged in
rendering legal, medical, or other professional services by reason of their authorship or publication of this work.
If medical or other expert assistance is required, the services of a competent professional person should be sought.
Notice: Permission to reproduce the following material is granted to instructors and agencies who have pur-
chased Strength Training, Second Edition: pp. 308-309.The reproduction of other parts of this book is expressly

forbidden by the above copyright notice.Persons or agencies who have not purchased Strength Training, Second

Edition,may not reproduce any material.

The web addresses cited in this text were current as of August 2016, unless otherwise noted.
Acquisitions Editor: Justin Klug; Senior Managing Editor: Amy Stahl; Copyeditor: Mandy Eastin-
Allen; Indexer: Alisha Jeddeloh; Permissions Manager: Dalene Reeder; Senior Graphic Designer: Nancy
Rasmus; Cover Designer: Keith Blomberg; Photograph (cover): © Human Kinetics; Photographs (inte-
rior): Neil Bernstein, unless otherwise noted; Photo Asset Manager: Laura Fitch; Visual Production Assis-
tant: Joyce Brumfield; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren;
Illustrations: © Human Kinetics, unless otherwise noted; Printer: Versa Press
We thank the National Strength and Conditioning Association in Colorado Springs, Colorado, and The Fitness
Center in Champaign, Illinois, for assistance in providing a location for a photo shoot for this book.
Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
The paper in this book is certified under a sustainable forestry program.
Human Kinetics
Website: www.HumanKinetics.com
United States: Human Kinetics Europe: Human Kinetics New Zealand: Human Kinetics
P.O. Box 5076 107 Bradford Road P.O. Box 80
Champaign, IL 61825-5076 Stanningley Mitcham Shopping Centre, South
800-747-4457 Leeds LS28 6AT, United Kingdom Australia 5062
e-mail: [email protected] [phone] 0800 222 062
e-mail: [email protected] e-mail: [email protected]
Canada: Human Kinetics
475 Devonshire Road Unit 100 Australia: Human Kinetics
Windsor, ON N8Y 2L5 57A Price Avenue
800-465-7301 (in Canada only) Lower Mitcham, South Australia 5062
e-mail: [email protected] 08 8372 0999
e-mail: [email protected] E6705
Strength
Training
SECOND EDITION
Contents
Preface vii
PART I The Origin of Strength
1 Muscle Anatomy 101 3
Muscle Organization 3 • Muscles of the Body 9 • Muscle Actions 13 •
Motor Unit Recruitment: The Size Principle 18 • Types of Muscle Actions 22
2 How Muscle Grows 29
Muscle Growth 31 • Magnitude of Skeletal Muscle Growth 32 •
Disruption, Damage, and Injury Signals for Hypertrophy 43
3 Types of Muscle Training 49
Acute Program Variables 50 • Muscle Training Programs 56 •
Training Modalities 68
4 Nutrition for Muscle Growth 75
Muscle Metabolism 76 • Macronutrients 81 • Water 88 •
Micronutrients 89 • Supplements 89
PART II Resistance Training Guidelines
5 Strength Assessment 97
Setting Goals 97 • Assessing Strength 98 • Assessing Power 106 •
Interpreting the Results 114
6 Types of Strength and Power Training 115
Isometric Training 115 • Isotonic Training 118 • Isokinetic Training 122 •
Plyometric Training 123 • Medicine Ball Training 127 • Kettlebell
Training 129 • Suspension Training 130 • Resistance Band Training 132
7 Workout Schedule and Rest 135
Adjusting Training Variables to Goals 136 • Organizing Workouts 140
8 Safety, Soreness, and Injury 147
Lifting Safely 147 • Injury 154 • Identifying and Treating Injuries 156
iv
PART III Exercise Technique
9 Upper-Body Exercises 161
Shoulders 163 • Chest and Shoulders 174 • Upper Back 186 •
Upper Arms 193
10 Lower-Body Exercises 207
Upper Legs and Gluteals 209 • Upper Legs 219 • Lower Legs 238
11 Torso Exercises 241
Abdominals 243 • Lower Back and Abdominals 259 • Lower Back 260
12 Explosive Movements 267
Full Body 268 • Upper Body 290 • Upper and Lower Legs 293
PART IV Sample Programs
13 Beginner Programs 301
Program Design Considerations 302 • Suggested Beginner Program 306
14 Intermediate Programs 313
Program Design Considerations 313 • Suggested Intermediate
Programs 317
15 Advanced Programs 327
Chronic Program Adaptations 327 • Periodized Programs 330
16 Youth Programs 341
Benefits of Strength Training for Youths 342 • Risks and Concerns 345 •
Program Design Considerations 346 • Age- and Skill-Appropriate
Programming 353
17 Senior Programs 357
Benefits of Strength Training Older Adults 358 • Program Design
Considerations 360 • Safety Considerations 360 • Programs for Older
Adults 365
References 369
Index 375
About the NSCA 383
About the Editor 385
About the Contributors 387
v
This page intentionally left blank.
Preface
We are pleased you have chosen this book for your strength training needs. Our
purpose is to provide you with information on strength training that is supported
by the latest scientific research. Each chapter is written by an expert in the field.
This entire book fills a need for a science-based examination of strength training
for those who want to know the best way to build strength. The information
herein is supported by the National Strength and Conditioning Association, a
worldwide authority on strength and conditioning.
We have organized the book in a way that will facilitate your progress in
understanding and building a complete strength training program. In part I, you
will benefit from a detailed explanation of the scientific foundation of strength.
You will find a description of muscle anatomy as well as information on how
you can maximize your training program by identifying training variables. Part II
provides information on assessing your strength and power and interpreting the
results of such tests. It also covers ways to prevent injury while strength training
so that you can correctly design your workout schedule. The heart of this book
is part III, which presents comprehensive exercise techniques through pictures
and instructions for all major muscles in the upper body, lower body, and core.
Part III concludes with a section on explosive power training movements. In
part IV, sample programs are provided for beginners through advanced strength
trainers as well as for youths and seniors.
We hope you will find the unique features of this book, including the detailed
photos of the start and midpoint of each exercise and the sample training pro-
grams, helpful in your search for strength training knowledge to help you attain
your fitness goals.
vii
This page intentionally left blank.
PART I
The Origin of
Strength
This part of the book focuses on the science of strength and its foundation.
First you need to understand how muscles work and develop in order to plan
your strength training program. Chapters 1 through 4 introduce you to many
fundamental aspects of muscle physiology, various forms of program design,
and proper nutrition for enhancing muscle growth.
Chapter 1, “Muscle Anatomy 101,” discusses the various types of muscles and
their function as well as muscular contraction and recruitment. This information
will allow you to choose exercises targeted for specific body parts as well as to
understand the benefits of different types of movements such as pushing and
pulling exercises.
Chapter 2, “How Muscle Grows,” lays the physiological foundation of the mus-
cular adaptation process. This information is important when you are designing
your strength training program because it will guide you in choosing the correct
exercises and rest intervals according to your training needs.
Chapter 3, “Types of Muscle Training,” introduces the program variables
included in a resistance training regimen. It also presents various types of training
programs and modalities so you can choose the right workout for you. Finally,
it makes recommendations for your training program as they relate to your
purpose for exercising.
Chapter 4, “Nutrition for Muscle Growth,” describes your body’s metabolism,
how it works, and how you can maximize your efforts to enhance your strength.
It further illustrates how food and water interact in your body to provide fuel
for maximum muscle development.
1
This page intentionally left blank.