Table of Contents
Introduction 6
Strength training for everyone 8
Human Physiology 10
Muscular anatomy 12
How muscles work 14
How muscles grow 18
How training promotes muscle growth 20
How training promotes bone strength 24
The mechanics of movement 26
Powering muscle action 28
Fuels for strength training 30
Determining your energy requirements 32
Eating for strength training 34
Strength training and your brain 38
Strength Exercises 42
Introduction to the exercises 44
Terminology guide 50
Leg Exercises 52
Barbell back squat 54
Variations 56
Leg press 58
Hack squat 60
Stationary lunge with dumbbells 62
Variations 64
Step up with dumbbells 66
Leg curl 68
Variations 70
Hamstring ball curl 72
Leg extension 74
Variations 76
Barbell glute bridge 78
Variations 80
Calf raise 82
Variations 84
Traditional deadlift 86
Variations 88
Chest Exercises 90
Barbell bench press 92
Variations 94
Dumbbell bench press 96
Variations 98
High-low cable chest fly 100
Variations 102
Machine chest fly 104
Dumbbell chest fly 106
Back Exercises 108
Wide-grip vertical pulldown 110
Variations 112
Neutral-grip horizontal row 114
Variations 116
Dumbbell trap shrug 118
Shoulder Exercises 122
Barbell overhead shoulder press 124
Variations 126
Dumbbell lateral raise 128
Variations 130
Dumbbell front raise 132
Variations 134
Dumbbell rear deltoid fly 136
Variations 138
Arm Exercises 140
Dumbbell biceps curl 142
Variations 144
Dumbbell triceps extension 146
Variations 148
Rope triceps pushdown 150
Variations 152
Abdominal Exercises 154
Front plank with rotation 156
Side plank with rotation 158
Transverse abdominal ball crunch 160
Variations 162
Hanging knee raise 164
Variations 166
Cable rotational oblique twist 168
Variations 170
Preventing Injury 172
Injury risk 174
Delayed-onset muscle soreness 176
Common injuries 178
In the shoulder 179
In the elbow 180
In the lower back 181
In the hip 182
In the knee 183
Returning to training after injury 184
Designing a routine 186
Mobility exercises 188
Cool-down stretches 194
How to Train 196
Variables within strength training 198
The training programs 201
Muscle building, beginner 202
Muscle building, advanced 204
Strength, beginner 206
Strength, advanced 208
Strength endurance, beginner 210
Strength endurance, advanced 212
Glossary 215
Index 217
Bibliography 222
About the author and acknowledgments 224