Weight Training-4th Edition. ; Steps to Success

240 Pages·2011·12.005 MB·English

by  Thomas R Baechle, Roger W Earle

FOURTH EDITION

Weight
Training
STEPS TO SUCCESS
Thomas R. Baechle
Roger W. Earle
HUMAN KINETICS
Library of Congress Cataloging-in-Publication Data

Baechle, Thomas R., 1943-
Weight training : steps to success / Thomas R. Baechle, Roger W. Earle. -- 4th ed.
p. cm.
Includes bibliographical references.
ISBN-13: 978-1-4504-1168-4 (soft cover)
ISBN-10: 1-4504-1168-1 (soft cover)
1. Weight training. I. Earle, Roger W., 1967- II. Title.
GV546.3.B34 2012
613.713--dc23 Weight
2011026944
ISBN-10: 1-4504-1168-1 (print)
ISBN-13: 978-1-4504-1168-4 (print)
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E5476
FOURTH EDITION

Weight
Training
STEPS TO SUCCESS
Contents
Climbing the Steps
to Weight Training Success vi
Acknowledgments ix
Fundamentals of Weight Training x
Step 1 Learning About Equipment
and Its Proper Use 1
Step 2 Mastering Stretching,
Lifting, and Spotting Skills 13
Step 3 Learning How to Select
Exercises and Training
Loads 31
Step 4 Selecting Chest Exercises
and Training Loads 41
Step 5 Selecting Back Exercises
and Training Loads 57
Step 6 Selecting Shoulder Exercises
and Training Loads 69
Step 7 Selecting Upper Arm
Exercises and Training Loads 81
iv
Step 8 Selecting Leg Exercises and
Training Loads 101
Step 9 Selecting Core Exercises and
Training Loads 119
Step 10 Selecting Total-Body Exercises
and Training Loads 133
Step 11 Completing Your First Workout 145
Step 12 Applying Program Design
Principles 153
Step 13 Learning How to Manipulate
Training Variables to Maximize
Results 177
Step 14 Designing Your Own Program 189
Answer Key 201
Glossary 206
Conversion Chart 212
References 214
About the Authors 215
v
Climbing the Steps
to Weight Training
Success
Get ready to climb a staircase—one that will lead you to become stronger, more
fit, and more knowledgeable about weight training. You cannot leap to the top,
but you can reach it by climbing one step at a time.
Research by sporting goods manufacturers acknowledges that weight training,
with over 50 million participants, is the single most popular type of fitness training
activity in the United States. The reason for this popularity is quite simple. The results
are quick, and they dramatically contribute to improved strength, muscle tone, body
reproportioning, appearance, and health. Unfortunately, not many books on the subject
are written so that an inexperienced person can easily understand the information and
use it with confidence. Terminology is often confusing, explanations are unclear, and
readers are expected to understand too much information at one time. The approach
taken in this book does not assume that one explanation or illustration is enough to
allow readers to become knowledgeable about and skilled at weight training concepts
and exercises. Instead, carefully developed procedures and drills accompany each
step and provide you with ample practice and self-assessment opportunities.
This book focuses on two primary areas. First, it helps you learn common weight
training exercises that are used in a well-balanced training program. Second, it pro-
vides the knowledge you need to design your own weight training program. We
begin by describing how your body will respond to weight training and the impor-
tance of good nutrition. These discussions are followed by important information
regarding how to prepare to start training and how to safely use various types of
weight training equipment. Building on this foundation of information, we introduce
basic lifting and spotting techniques and exercises and follow them with descrip-
tions of techniques specific to the exercises recommended in this book. Great care
has been taken to introduce new information and higher training intensities gradu-
ally. For instance, you will start out lifting lighter training loads (weight) while you
are learning proper exercise technique. Later, after you have mastered the exercises,
you will progress to heavier loads. Organizing and sequencing exercises and loads
in this manner offers you the best opportunity to learn how to perform the exercises
without fear of injury, and it provides an excellent opportunity to realize dramatic
improvements in muscular endurance, strength, body composition, and your overall
fitness level. Exercises designed to develop a specific muscle area are described in
steps 4 to 9 and include additional exercises that can be added if you desire more
challenging workouts. These additional exercises are noted with an asterisk(*) in the
vi
Climbing the Steps to Weight Training Success
text and tables and a \ in the figure captions. If you have previous experience in
weight training, the total-body exercises presented in step 10 will complement those
described in steps 4 to 9. Completing all of the steps leading up to step 14 prepares
you for the exciting challenge of designing your own weight training program.
You will find that the practice procedures and drills included in this text are unique
and provide an effective approach to explaining and understanding the content and
skills of weight training. The step-by-step explanations and self-assessment activities
make this book the easiest guide to weight training.
In addition, this new edition includes an expanded discussion of the physiological
effects of training, more exercises, a new section on core training, updated references,
and exciting variations of the previous practice and learning activities by making
them more streamlined and easier to use. Also, new exercises have been added, and
they will challenge you to develop a higher level of skill, making this text appropri-
ate for those new to weight training as well as those who are more experienced and
better trained.
Each of the 14 steps you will take is an easy transition from the one that precedes
it. The first 3 steps of the staircase provide a solid foundation of basic skills and
concepts. As you progress, you will learn to complete a basic training program in a
safe and time-efficient manner. You will also learn when and how to make needed
changes in program intensity. As you near the top of the staircase, you will find that
you have developed a sense of confidence in your weight training skills and knowl-
edge of how to design programs that meet your specific needs. Perhaps most impor-
tant, you will be pleased with your improved fitness and energy levels and how your
body’s appearance has changed.
To understand how to build your training around steps 1 to 3, familiarize yourself
with the concepts and information presented in the sections that lead up to step 1.
They provide information that will help you become aware of how your body reacts
and adapts to weight training, will teach you the importance of proper nutrition, and
will provide the keys to making every minute that you invest in training pay off.
The Steps to Success method provides a systematic approach to executing and
teaching weight training techniques and designing programs. Approach each of the
steps in this way:
1. Read the explanation of what is covered in the step, why the step is impor-
tant, and how to execute or perform the tasks described in each step; these
may be a basic skill, a concept, an approach, or combination of all three.
2. Follow the technique photos that show and explain exactly how to posi-
tion your body so that you will perform each exercise correctly. The photos
show each phase of the exercise. For each exercise in the basic program,
you typically will be instructed to select one exercise from three choices:
one free-weight and two machine exercises. In step 9, you will select from
body-weight and machine exercises and in step 10, from free-weight exer-
cises only.
3. Look over the missteps section after each exercise description and use this
information to make needed corrections for how you perform exercises
before moving to the practice procedures and drills at the end of each step.
4. The practice procedures and drills help you improve your skills through
repetition and purposeful practice. Read the directions and the success
checks for each drill and quiz. Practice accordingly and record your scores.
vii
Climbing the Steps to Weight Training Success
The drills progress from easy to difficult, so be sure to achieve a satisfac-
tory level of performance before moving on to the next drill. This sequence
is designed specifically to help you achieve continual success. At the end of
each step, total your success check scores and determine your mastery of
the material before moving on to the next one.
After you have selected an exercise for each body area and have mastered the nec-
essary skills in steps 4 to 9, you are ready to start training in step 11. Advanced lifters
should consider adding one or more exercises presented in step 10 before moving to
step 11.
In step 11, the real fun begins. You don’t have to determine which exercises to
include or the number of sets and repetitions to perform; those decisions have already
been made. All you need to do is follow the program as it is described.
Steps 12 and 13 introduce you to the logic—the whys and hows—behind the
program in step 11. These steps include formulas and guidelines to assist you in
the difficult task of determining warm-up and initial training loads and making
needed adjustments to them. The helpful instructions, as well as examples and self-
assessment opportunities (answers included), will prepare you for the challenge of
designing your own program.
Step 14 takes you through the process of designing a program based on all of the
previous steps. It is especially valuable if you are helping students design their own
programs or if you are a personal trainer who designs programs for clients.
Good luck on your step-by-step journey toward developing a strong, healthy,
attractive body, a journey that will be confidence building, rich in successes, and fun!
viii
Acknowledgments
We would like to thank several people at Human Kinetics who influenced the
development and completion of this book. Jason Muzinic, the director of
the consumer division, who simply trusted us to get this edition done and
selected it to be one of the first full-color versions of the Steps to Success series; Justin
Klug, the acquisitions editor, who inherited this edition and then stayed true to the
original scope of the book; and Coree Clark, the managing editor, who accepted the
manuscript just about “as is” and always had good news about the book’s progress
along the way.
Most important have been our families—Susie, Todd, and Clark Baechle and
Tonya, Kelsey, Allison, Natalia, and Cassandra Earle—who have provided us with
the support and time we needed to complete this edition.
ix
Fundamentals of
Weight Training
When weight training occurs on a regular basis and is accompanied by sen-
sible eating choices, the systems of the body change in positive ways. Muscles
become stronger, better toned, and less susceptible to fatigue with each addi-
tional session of training. The neuromuscular (nerve–muscle) system learns to work
in better harmony. That is, the brain learns to selectively recruit specific muscles,
and the types of muscle fibers within them, to handle the loads used for the weight
training exercises. The neuromuscular system also improves its ability to control the
speed of movement and follow the correct movement patterns that are required in
each exercise.
This section will help you understand how your body responds physiologically to
weight training. You will learn more about your nutrition needs, issues surrounding
weight gain and weight loss, the importance of rest, and concerns about equipment
and safety.
UnderSTAndinG MUSCleS
Muscle tissue is categorized into three types: smooth, skeletal, and cardiac (figure 1).
In an activity like weight training, the development of skeletal muscles is of para-
mount importance. As shown in figure 2, skeletal muscles (sometimes referred to as
striated muscles) are attached to the bone via tendons. Skeletal muscles respond to
voluntary stimulation from the brain.
a b c
E5476/Baechle/Fig. 1a/415653/JG/R1
Figure 1 Three types of muscle tisEs5u4e76: /(Baa) escmhloeo/Ftihg;. 1(bb)/4 s1k5e6l5e4ta/JlG; (/cR)1 cardiac.
E5476/Baechle/Fig. 1c/415655/JG/R1
x