Science of Strength Training: Understand the anatomy and physiology to transform your body 9780241528785, 0744026954, 0241389453

Is it time to lose weight, gain muscle, and speed up your metabolism? Discover the hard science needed to perfect each e

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Science of Strength Training: Understand the anatomy and physiology to transform your body
 9780241528785, 0744026954, 0241389453

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  • Strength Training, anatomy and physiology to transform your body

Table of contents :
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

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