Science of Strength Training: Understand the anatomy and physiology to transform your body

Description

Is it time to lose weight, gain muscle, and speed up your metabolism? Discover the hard science needed to perfect each exercise and build your strongest body – at home or in the gym Packed with research that supports the notion that bodyweight exercises help you reach your weight and fitness goals, this simple to follow guide also gives you valuable insight into how nutrition and exercise can improve your health. Inside the pages of this strength training book, you’ll discover: • The physiology and benefits of strength training • Workout plans for beginners, enthusiasts, and personal trainers • The hard dietary science that debunks common myths and important information to properly fuel your body • Depictions of 33 exercises: how to do them, common mistakes, and the benefits of each Work towards your strength goals In this book, Author Austin Current takes readers through the science of strength training, weight loss, nutrition, and overall health. The book looks at why many people fear strength training, why they shouldn’t, and how they can incorporate it into their daily lives. Filled with CGI artwork and science-backed information, this exercise book will help you transform your body and improve your well-being. Not only that, but this title also includes full workout plans and over 100 individual exercises. You’ll learn how your muscles engage at each stage, how to do movements properly and without injury, and it shows you different variations for home and gym. This book is also packed with nutritional information and includes dietary advice for vegans and vegetarians. Discover more in the series DK's Science of series dives into the science of various types of exercises such as weight training, running, and yoga. Each book discusses the benefits of the specific type of workout and how you can transform your outlook about health and fitness. How to use this eBook Introduction Strength training for everyone HUMAN PHYSIOLOGY Muscular anatomy How muscles work How muscles grow How training promotes muscle growth How training promotes bone strength The mechanics of movement Powering muscle action Fuels for strength training Determining your energy requirements Eating for strength training Strength training and your brain STRENGTH EXERCISES Introduction to the exercises Terminology guide LEG EXERCISES Barbell back squat Variations Leg press Hack squat Stationary lunge with dumbbells Variations Step up with dumbbells Leg curl Variations Hamstring ball curl Leg extension Variations Barbell glute bridge Variations Calf raise Variations Traditional deadlift Variations CHEST EXERCISES Barbell bench press Variations Dumbbell bench press Variations High–low cable chest fly Variations Machine chest fly Dumbbell chest fly BACK EXERCISES Wide-grip vertical pulldown Variations Neutral-grip horizontal row Variations Dumbbell trap shrug SHOULDER EXERCISES Barbell overhead shoulder press Variations Dumbbell lateral raise Variations Dumbbell front raise Variations Dumbbell rear deltoid fly Variations ARM EXERCISES Dumbbell biceps curl Variations Dumbbell triceps extension Variations Rope triceps pushdown Variations ABDOMINAL EXERCISES Front plank with rotation Side plank with rotation Transverse abdominal ball crunch Variations Hanging knee raise Variations Cable rotational oblique twist Variations PREVENTING INJURY Injury risk Delayed-onset muscle soreness Common injuries In the shoulder In the elbow In the lower back In the hip In the knee Returning to training after injury Designing a routine Mobility exercises Cool-down stretches HOW TO TRAIN Variables within strength training The training programmes Muscle building, beginner Muscle building, advanced Strength, beginner Strength, advanced Strength endurance, beginner Strength endurance, advanced Glossary Bibliography About the author and acknowledgements copyright