| Edition |
Fifth edition. |
| Description |
1 online resource : illustrations (chiefly color). |
|
data file rda |
| Series |
Complete Guides |
|
Complete guides series.
|
| Note |
Print version record. |
| Bibliography |
Includes bibliographical references and index. |
| Contents |
Cover; Title; Copyright; Contents; List of abbreviations; Acknowledgements; Foreword; Preface to the fifth edition; Part One: Muscle Science; Chapter 1: Introduction; INCREASED MUSCLE MASS AND STRENGTH; STRONGER TENDONS AND LIGAMENTS; INCREASED METABOLIC RATE; ANTI-AGEING BENEFITS; REDUCED BODY FAT; INCREASED BONE DENSITY; REDUCED BLOOD PRESSURE; REDUCED BLOOD CHOLESTEROL AND BLOOD FATS; IMPROVED POSTURE; INJURY PREVENTION; IMPROVED PSYCHOLOGICAL WELL-BEING; IMPROVED APPEARANCE; STRENGTH TRAINING MYTHS; MYTH 1: STRENGTH TRAINING MAKES WOMEN TOO BULKY |
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MYTH 2: IF YOU STOP TRAINING, MUSCLE TURNS TO FATMYTH 3: STRENGTH TRAINING MAKES YOU MUSCLE-BOUND AND DECREASES FLEXIBILITY; MYTH 4: STRENGTH TRAINING HARMS THE JOINTS; Chapter 2: Principles of muscle growth; MUSCLE FITNESS; MUSCULAR STRENGTH; MUSCULAR ENDURANCE; MUSCULAR POWER; MUSCLE ACTIONS; CONCENTRIC MUSCLE ACTIONS; ECCENTRIC MUSCLE ACTIONS; ISOMETRIC MUSCLE ACTIONS; PRIME MOVER/AGONIST; ANTAGONIST; MUSCLE STRUCTURE; SYNERGIST; MUSCLE FIBRE TYPES; MUSCLE FIBRES AND STRENGTH TRAINING; HOW MUSCLES WORK; HOW MUSCLES GROW; FACTORS AFFECTING MUSCLE MASS; 1. BODY TYPE; 2. MUSCLE FIBRE MIX |
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3. MOTOR UNITS4. HORMONAL BALANCE; THE BOTTOM LINE; HOW FAST CAN I EXPECT TO GAIN WEIGHT?; SUMMARY OF KEY POINTS; Chapter 3: Principles and methods of strength training; PROGRESSIVE TRAINING; SETS AND REPS; TRAINING TO FAILURE; PYRAMID TRAINING; ECCENTRIC TRAINING ('NEGATIVES'); FORCED, OR ASSISTED, REP TRAINING; DESCENDING (DROP) SETS; SUPERSET TRAINING; PRE-EXHAUSTION TRAINING; CORE TRAINING; TRAINING WITH AN EXERCISE BALL; TRAINING WITH A BOSU BALL/BALANCE TRAINER; TRAINING WITH RESISTANCE BANDS; PERIODISATION; PERIODISATION PROGRAMME 1: MUSCULAR ENDURANCE |
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PERIODISATION PROGRAMME 2: MUSCLE SIZE (BEGINNERS)PERIODISATION PROGRAMME 3: MUSCLE SIZE (INTERMEDIATE AND ADVANCED); PERIODISATION PROGRAMME 4: MAXIMUM STRENGTH (ADVANCED); SUMMARY OF KEY POINTS; Chapter 4: Programme design; SELECTION OF EXERCISES; COMPOUND VS ISOLATION EXERCISES; THE PRINCIPLE OF SPECIFICITY; ORDER OF EXERCISES; 1. LARGEST TO SMALLEST; 2. ALTERNATING UPPER- AND LOWER-BODY CIRCUIT; 3. ALTERNATING 'PUSH' AND 'PULL' EXERCISES; 4. SUPERSETS; SETS AND REPS; MAXIMUM STRENGTH; POWER; MUSCLE SIZE; MUSCULAR ENDURANCE; FULL-BODY ROUTINE VS SPLIT WORKOUTS; TRAINING INTENSITY |
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REST PERIODS BETWEEN WORKOUTSTRAINING INTENSITY AND DURATION; TRAINING EXPERIENCE; YOUR DIET; PROPER TRAINING TECHNIQUE; TROUBLESHOOTING; CHOOSING THE WRONG EXERCISES; DOING TOO MANY REPETITIONS; DOING TOO MANY SETS; NOT ENOUGH REST; LACK OF PROGRESSION; PARTIAL RANGE OF MOVEMENT; POOR TECHNIQUE; AVOIDANCE OF GOAL-SETTING; SUMMARY OF KEY POINTS; Chapter 5: How to get started; HOME VS GYM TRAINING; DESIGNING YOUR HOME GYM; CHECKLIST FOR FINDING A GOOD GYM; FREE WEIGHTS VS MACHINES; THE CASE FOR FREE WEIGHTS; THE CASE FOR MACHINES; WORKOUT ACCESSORIES; TRAINING GLOVES; TRAINING BELT; STRAPS |
| Subject |
Weight training.
|
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Muscle strength.
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Physical fitness.
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Sports training & coaching.
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Weightlifting.
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Exercise & workout books.
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HEALTH & FITNESS -- Healthy Living.
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HEALTH & FITNESS -- Holism.
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HEALTH & FITNESS -- Reference.
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MEDICAL -- Preventive Medicine.
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Bodybuilding. (OCoLC)fst00835480
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Physical fitness. (OCoLC)fst01062569
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| Other Form: |
Print version: Bean, Anita. Complete guide to strength training. Fifth edition. London ; New York, NY : Bloomsbury Sport, an imprint of Bloomsbury Publishing Plc, 2015 9781472910653 (OCoLC)898419250 |
| ISBN |
9781472910622 (electronic book) |
|
1472910621 (electronic book) |
|
9781472910639 |
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147291063X |
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9781472910653 |
|
