Strength Zone Training The Most Effective Method for Maximizing Muscle Development PDF
Preview Strength Zone Training The Most Effective Method for Maximizing Muscle Development
NICK TUMMINELLO STRENGTH ZONE TRAINING The Most Effective Method for Maximizing Muscle Development STRENGTH ZONE TRAINING The Most Effective Method for Maximizing Muscle Development Nick Tumminello Library of Congress Cataloging-in-Publication Data Names: Tumminello, Nick, author. Title: Strength zone training / Nick Tumminello. Description: Champaign, IL : Human Kinetics, [2023] | Includes bibliographical references. Identifiers: LCCN 2021051508 (print) | LCCN 2021051509 (ebook) | ISBN 9781718211476 (paperback) | ISBN 9781718211483 (epub) | ISBN 9781718211490 (pdf) Subjects: LCSH: Weight training. | Muscle strength. | Physical fitness--Physiological aspects. Classification: LCC GV546 .T86 2023 (print) | LCC GV546 (ebook) | DDC 613.7/13--dc23 LC record available at https://lccn.loc.gov/2021051508 LC ebook record available at https://lccn.loc.gov/2021051509 ISBN: 978-1-7182-1147-6 (print) Copyright © 2023 by Nick Tumminello Human Kinetics supports copyright. 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STRENGTH ZONE TRAINING The Most Effective Method for Maximizing Muscle Development CONTENTS Exercise Finder vi Acknowledgments x Introduction xi Guide to Muscles xiii 1 You Don’t Know What True Full Range of Motion Means 1 2 The New Rules of Full Range of Motion 15 3 The Best Chest Exercises 23 4 The Best Lats Exercises 45 5 The Best Shoulder Exercises 67 6 The Best Trap Exercises 87 7 The Best Biceps Exercises 97 8 The Best Triceps Exercises 107 9 The Best Hamstring Exercises 119 10 The Best Quadriceps Exercises 131 iv 11 The Best Glute and Hip Exercises 153 12 The Best Calf Exercises 177 13 The Best Core Exercises 187 14 Beginner Workout Program 217 15 Programs for Two or Three Workouts per Week 227 16 Programs for Four Workouts per Week 247 17 Programs for Five or Six Workouts per Week 265 18 The Most Effective Muscle-Building Strategies 297 References 305 About the Author 311 Earn Continuing Education Credits/Units 314 v EXERCISE FINDER Chapter 3 The Best Chest Assisted pull-up 48 Exercises Overhand-grip lat pull-down 49 One-arm lat pull-down 50 Best Chest Exercises for Horizontal or Decline Cable one-arm half-kneeling lat pull-down 50 Pressing in the Lengthened-to-Midrange Strength Zone Cable fighters lat pull-down 51 Barbell bench press 26 Band lat pull-down 52 Dumbbell bench press 26 Band one-arm lat pull-down 52 Dumbbell decline hip bridge press 27 Best Vertical or Diagonal Pulling Exercises Machine chest press 28 With Arms Inside in the Lengthened-to- Band step and chest press 28 Midrange Strength Zone NT Loop resisted push-up 29 Chin-up 53 Push-up 30 Neutral-grip pull-up 54 Box crossover push-up 31 Neutral-grip lat pull-down 54 Lock-off push-up 31 Underhand-grip lat pull-down 55 Feet-elevated push-up 32 Neutral-grip one-arm lat pull-down 56 Hands-elevated push-up 33 Cable one-arm half-kneeling neutral-grip lat pull-down 56 Best Chest Exercises for Incline Pressing in Cable straight-arm compound pull-down 57 the Lengthened-to-Midrange Strength Zone Band neutral-grip lat pull-down 58 Barbell incline bench press 34 Band one-arm neutral-grip lat pull-down 59 Dumbbell incline bench press 34 Angled-barbell shoulder-to-shoulder press 35 Best Horizontal Pulling Exercises in the Shortened-to-Midrange Strength Zone Angled-barbell one-arm press 36 Barbell bent-over row 59 Band incline press 36 Dumbbell two-arm bent-over row 60 Machine incline chest press 37 Dumbbell one-arm bench row 61 Best Chest Exercises for Horizontal or Diagonal Dumbbell one-arm off-bench row 61 Shoulder Adduction in the Shortened-to- Cable one-arm row 62 Midrange Strength Zone Cable one-arm compound row 63 Dumbbell squeeze press 38 Seated row 64 Cable one-arm horizontal pec fly 39 Machine row 64 Cable one-arm diagonal pec fly 39 Suspension trainer row 65 Machine one-arm rotated chest press 40 One-arm anti-rotation suspension row 66 NT Loop one-arm pec deck fly 41 Cable crossover pec fly 41 Chapter 5 The Best Shoulder Wide-cable crossover chest press 42 Exercises Machine pec fly 43 Double-Duty Shoulder Exercises Your Upper Chapter 4 The Best Lats Exercises Body Needs Dumbbell incline bench 45-degree row 70 Best Vertical or Diagonal Pulling Exer- cises With Arms Outside in the Length- Dumbbell 45-degree row 71 ened-to-Midrange Strength Zone Barbell 45-degree row 71 Pull-up 48 vi Exercise Finder vii Best Middle-Delt Exercises in the Shortened- Chapter 7 The Best Biceps to-Midrange Strength Zone Exercises Dumbbell side shoulder raise 72 Best Biceps Exercises in the Lengthened-to- Kettlebell shoulder-to-shoulder press 73 Midrange Strength Zone Dumbbell rotational overhead press 73 Cable one-arm face-away biceps curl 99 Dumbbell one-arm overhead press 74 Band one-arm face-away biceps curl 99 Machine overhead press 75 EZ-bar preacher curl 100 Best Middle-Delt Exercises in the Length- Dumbbell one-arm preacher curl 101 ened-to-Midrange Strength Zone Dumbbell incline bench one-arm preacher Cable side shoulder raise 75 curl 101 Dumbbell side-lying side shoulder raise 76 Best Biceps Exercises in the Shortened-to- NT Loop side shoulder raise 77 Midrange Strength Zone NT Loop Mini side shoulder raise 77 EZ-bar biceps curl 102 Best Rear-Delt Exercises in the Shortened-to- Dumbbell standing biceps curl 103 Midrange Strength Zone Dumbbell concentration biceps curl 103 Dumbbell rear-delt fly 78 Dumbbell incline bench biceps curl 104 Dumbbell face pull 79 Cable EZ-Bar biceps curl 105 Cable rope face pull 79 NT Loop biceps curl 106 Suspension trainer face pull 80 Chapter 8 The Best Triceps Suspension trainer wide-grip row 80 Exercises Best Rear-Delt Exercises in the Lengthened- Best Triceps Exercises in the Lengthened-to- to-Midrange Strength Zone Midrange Strength Zone Dumbbell side-lying rear-delt fly 81 Cable rope overhead triceps extension 108 Cable one-arm rear-delt fly 82 Kettlebell behind-the-head triceps extension 109 Low-cable rear-delt fly 82 Dumbbell behind-the-head triceps extension 110 NT Loop pull apart 83 Dumbbell one-arm behind-the-head triceps exten- NT Loop Mini rear-delt fly 84 sion 110 Machine rear-delt fly 84 NT Loop behind-the-head triceps extension 111 Chapter 6 The Best Trap Exercises NT Loop overhead triceps press 111 Best Trap Exercises for the Scapular Elevation Best Triceps Exercises in the Shortened-to- Strength Zone Midrange Strength Zone Cable wide-grip angled upright row 88 Dumbbell triceps skull crusher 112 Barbell wide-grip shrug 89 Dumbbell triceps saw skull crusher 113 Cable one-arm shrug 90 Cable rope triceps extension 114 Dumbbell one-arm leaning shrug 90 Suspension trainer skull crusher 114 Cable one-arm triceps kickback 115 Best Trap Exercises for the Scapular Retraction Strength Zone NT Loop one-arm triceps kickback 116 Machine triceps extension 117 Dumbbell bent-over horizontal shrug 91 Dumbbell bench one-arm horizontal shrug 92 Chapter 9 The Best Hamstring Dumbbell off-bench one-arm horizontal Exercises shrug 92 Cable one-arm horizontal shrug 93 Best Hip-Hinge Exercises in the Length- ened-to-Midrange Strength Zone Machine row horizontal shrug 94 Barbell elevated Romanian deadlift 120 Suspension trainer horizontal shrug 94 Dumbbell Romanian deadlift 121 viii Exercise Finder Dumbbell traveling Romanian deadlift NT Loop inverted leg extension 151 lunge 122 NT Loop feet-elevated inverted leg exten- Dumbbell lateral Romanian deadlift lunge 122 sion 151 Dumbbell one-leg one-arm Romanian dead- NT Loop low walk 152 lift 123 Chapter 11 The Best Glute and Hip Angled-barbell leaning Romanian deadlift 124 Exercises Best Knee Flexion Exercises in the Shortened- to-Midrange Strength Zone Best Hip-Hinging Exercises in the Length- ened-to-Midrange Strength Zone Machine seated leg curl 125 Barbell hybrid deadlift 156 Machine seated one-leg curl 126 Dumbbell hybrid deadlift 157 Machine lying leg curl 127 Dumbbell Romanian deadlift with NT Loop Machine lying one-leg curl 127 hip resistance 157 Nordic hamstring curl 128 Dumbbell one-leg Romanian deadlift with NT Stability ball leg curl 129 Loop thigh resistance 158 Stability ball one-leg curl 129 Dumbbell glute destroyer lunge 159 Chapter 10 The Best Quadriceps Dumbbell traveling glute destroyer lunge 160 Exercises Dumbbell leaning Bulgarian split squat 161 Band loop hybrid deadlift 162 Best Knee-Bending Exercises in the Length- ened-to-Midrange Strength Zone Best Hip Extension Exercises in the Short- ened-to-Midrange Strength Zone Barbell squat 134 Barbell heel-raised squat 134 Cable one-leg Romanian deadlift 163 Trap bar squat 136 NT Loop hip thrust 164 Dumbbell goblet squat 137 One-leg hip thrust 164 Dumbbell goblet squat with NT Loop knee Dumbbell one-leg hip thrust 165 resistance 138 45-degree hip extension 166 Dumbbell traveling lunge 139 Weight plate one-leg hip lift 166 Dumbbell step-up 139 Weight plate one-leg hip bridge 167 Dumbbell reverse lunge with NT Loop knee NT Loop glute walk 168 resistance 140 Stability ball reverse hip extension 168 Dumbbell elevated split squat 141 Best Exercises in the Hip Abduction Strength Cable front-to-back split squat 142 Zone Machine leg press 143 Machine seated hip abduction 169 Dumbbell stability ball wall squat 143 Band lateral hip shuffle 170 Zombie squat with NT Loop knee resis- Band low lateral hip shuffle 171 tance 144 Weight plate side-lying hip abduction 171 NT Loop squat 145 Dynamic side elbow plank with hip abduc- One-leg knee tap squat 145 tion 172 NT Loop Zercher reverse lunge 146 Dynamic bent-knee side elbow plank with hip Best Knee Extension Exercises in the Short- abduction 173 ened-to-Midrange Strength Zone Best Exercises in the Hip Adduction Strength Machine leg extension 147 Zone Machine unilateral leg extension 148 Side-lying hip adduction leg scissors 173 Reverse sled drag 148 Side-lying hip adduction 174 Unilateral reverse sled drag 149 Bent-knee Copenhagen hip adduction 174 Weight plate push 150
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