Science of Strength Training: Understand the anatomy and physiology to transform your body
224Science of Strength Training: Understand the anatomy and physiology to transform your body
224Paperback
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Overview
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 The Book Works
The first section — human physiology — introduces you to the wonder that is skeletal muscle and the mechanisms that underpin strength training’s demands on the body. It will help you understand how muscles work and grow, and how the resistance work stimulates muscles to develop strength and size, alongside its positive impacts on bones and connective tissue. It also explains how the body powers muscular work and shows you how to calculate your own daily macronutrient requirements. Lastly, you’re given an overview of the benefits to the brain, and the crucial role it plays in attitude and mental health.
The second section — strength exercises — is devoted to a comprehensive collection of strength training exercises to perform, along with many variations offered to compliment your available training equipment, personal preferences, and level of challenge — at home or in the gym. Each exercise displays the muscles being used throughout the movement with detailed instruction on how to achieve proper form and technique; common mistakes are covered, too.
The third section — preventing injury — explores common injuries related to resistance training, with explanations on how to avoid them and how to return to training if you do suffer an injury. A consistent and structured routine, including a proper warm-up, prepares the body for work, and the various mobility exercises and stretches given will help you tune in to how your body is responding to the training.
The final section — how to train — outlines everything you need to know about the variables of effective strength training, such as training volume and fatigue management. Whether you want to build muscle, strength, or endurance, you’ll find an easy-to-follow program to suit, as well as alternatives for those wanting to workout more often. Then programs form the base of your training and can be adjusted in the months and years to come.
Product Details
ISBN-13: | 9780594267768 |
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Publisher: | DK |
Publication date: | 05/04/2021 |
Series: | DK Science of |
Pages: | 224 |
Sales rank: | 1,080,860 |
Product dimensions: | 7.60(w) x 9.10(h) x 0.90(d) |
About the Author
Instagram: austincurrent_ (161K followers)
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