Weight Training Without Injury: Over 350 Step-by-Step Pictures Including What Not to Do!

Weight Training Without Injury: Over 350 Step-by-Step Pictures Including What Not to Do!

by Fred Stellabotte, Rachel Straub


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The exercise will never hurt you-only improper form causes injury. Master the essentials of proper weight training and be safe while performing the squat, lunge, leg press, lat pulldown, reverse fly, bench press, chest fly, shoulder press, shoulder raise, biceps curl, triceps extension, plank, and more!

Product Details

ISBN-13: 9780996263818
Publisher: Regalis Publishing, LLC
Publication date: 01/01/2016
Pages: 294
Sales rank: 220,388
Product dimensions: 8.00(w) x 10.00(h) x 0.80(d)

About the Author

FRED STELLABOTTE, a US Navy veteran and an expert in bodybuilding, has developed weight-training programs with a focus on proper form and injury prevention for over 50 years.

He has trained movie stars, champion bodybuilders, professional athletes (including Los Angeles Dodgers baseball team and Oakland Raiders football team players), and members of the general public. From 1970 to 1989, he founded and directed southern California's Manhattan Beach Athletic Club for Men and the Manhattan Beach Athletic Club for Women, two of the largest facilities of their kind in America.

His knowledge and experience result from years of research, including study with monks who practice martial arts in China; extensive coursework in kinesiology, anatomy, and neurology; and scrutiny of proper muscle function through examination of his own body in front of mirrors.

Weight Training Without Injury, co-authored by one of his star students, Rachel Straub, is Fred's legacy. It shares his knowledge, acquired over a lifetime, with future generations.

RACHEL STRAUB, MS, CSCS, is a Phi Beta Kappa graduate of Carnegie Mellon, where she received her BA in chemistry with university and research honors. She holds master's degrees in exercise physiology and nutritional sciences from San Diego State University and a third master's degree in biokinesiology (with a focus on biomechanics) from the University of Southern California.

She has been certified as a strength and conditioning specialist by the National Strength and Conditioning Association and is the co-author of scientific papers in the fields of biomechanics, sports medicine, nutrition, and computational chemistry, published in the American Journal of Sports Medicine, Journal of Strength and Conditioning Research, Journal of Electromyography and Kinesiology, Nutrition Research, and Physical Biology and other journals.

Rachel, a skilled investor, currently co-manages extensive brokerage accounts that are outperforming benchmark indices such as the S&P 500 and NASDAQ Composite.

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Weight Training Without Injury: Over 350 Step-by-Step Pictures Including What Not to Do! 5 out of 5 based on 0 ratings. 4 reviews.
Reader_Views More than 1 year ago
Reviewed by Sheri Hoyte for Reader Views (11/16) “Weight Training Without Injury” by Fred Stellabotte and Rachel Straub is an invaluable resource for all men and women interested in physical fitness. Whether you are a newcomer to exercise, a seasoned pro seeking to refine your practice, or a personal trainer, there is something in this book for everyone. The focus of the book is to learn how to exercise using proper form in order to prevent injury, specifically as it relates to weight training, using either free weights, machines, or your own bodyweight. The book is divided into seven sections. The first section consists of two chapters. Chapter 1 discusses how to make your workout more efficient. It answers some basic questions such as how many times a week to work out and for how long, how much weight to use, how many repetitions are most beneficial, alternating workouts between different body parts, etc. Chapter 2 helps you individualize your specific weight-training program, outlining a multitude of options to make your program successful. The remaining sections each focus on a certain body part, i.e., legs, chest, core, back, arms, shoulders, etc. Within each of those sections are a number of exercises, each one precisely defined and with pictures for every step. Key points are also outlined for each exercise to learn how to safely and effectively execute the exercise, and how to master your technique. It’s obvious that a significant amount of time and effort that went into writing this book. Clearly, the importance of health and exercise is a topic very near and dear to the authors, and it is apparent throughout the book that the main goal is to educate people on how to exercise safely and effectively. I loved everything about this book. My favorite part is the pictures. There are several pictures for each step of every exercise, including the wrong way to do the exercise. There have been so many times at the gym where I’ve wondered whether I was doing an exercise properly that I found I spent more time watching other people than actually working out! Also important is that the book is written using clear and concise language that the average person can understand. I am that average person – I don’t understand the lingo of most personal trainers and I certainly don’t want to be intimidated when using equipment with which I could hurt myself! Overall, I found “Weight Training Without Injury” by Fred Stellabotte and Rachel Straub to be a priceless resource and highly recommend it to anyone wanting a clear-cut design for integrating a healthy exercise program into his or her lives.
Anonymous More than 1 year ago
As a university professor of movement sciences, I frequently call on the phrase “efficiency and effectiveness” of movement. These two outcomes are paramount to a useful and practical exercise program or treatment intervention plan. Weight Training without Injury could easily add “Efficiently and Effectively” to its title. With that said, as the title clearly implies, the focus of this exercise manual is on safety – to guide practitioners and clients alike on the safest recognized approaches to weight training for strength and performance. My first read through of this book had me frequently asking myself “what took so long for a book like this to finally hit the streets!?” Authors Stellabotte and Straub are to be commended for creating a very useful textbook/manual that Personal Trainers, Exercise Scientists, Coaches, Physical Therapists, Athletic Trainers, Physicians, etc. can use to help guide their clients and patients. And it is written in such clear language with outstanding photographs, that this manual is perfectly suited as a stand-alone for individuals currently engaged in strength training or planning to start a strength training program. The book is organized into sections that begin with basic information about getting started with strength training. I would call this the efficiency primer – provided simple straight forward guidance to get started. Very much like a “read me first” section of an instruction manual. Section II begins with the legs, with a nice overview of the squat exercise, one of the most common and effective exercises for leg strength and performance. Each subsequent section focuses on a body region, from the legs, to the back, chest, shoulders, arms, and core. The defining feature of this book are the precise and abundant use of photographs of each and every exercise, with colored lines and arrows that clearly identify the correct and incorrect methods of each exercise. Focus is on proper body positioning/posture, how to hold the weights, how to align the machine or other device for resistance. I highly recommend, without reservations, this book for any individual planning to start a new strength development regime; or for the individual who coaches/teaches individuals engaged in strength training. And I especially recommend this book for the seasoned weight training individual – you most likely will identify some potentially injurious patterns in your workout and this book can steer you along a path of continued health and success. D Cipriani West Coast University
Jane_Mescalime More than 1 year ago
For beginners and not only, Weight Training Without Injury- Over 350 Step-by-Step pictures including what not to do presents a great variety of exercises, you can do daily in order to feel good and be fit. The book is divided into 7 big sections, all of them covering a different group of muscles. For each muscle group we are provided with a variety of exercises, accompanied by pictures which show the correct vs. the incorrect position of the body. The seven big sections are: Program Design (where you can select your individual program, Legs (quads, hamstrings, calves and glutes), Back (lower and upper back), Chest (lower and upper chest), Shoulders, Arms (biceps and triceps) and Core (abs, glutes and back muscles). In each chapter we learn what the best exercise is and what we should avoid for a certain muscle we want to train. There are always many options, like special designed machines, dumbbells or barbells that can be used to complete and exercise. Injuries are quite frequent in the gym because many of us don’t know how to sit, stand or do different moves. Luckily with Fred Stellabotte and Rachel Straub’s book we can learn so many things and avoid accidents. After doing my first leg workout in over a year, using the guides this book provided, I was surprised of not feeling any back pain. I also tried the exercises in the arm section and have to get to the chest, back and shoulder ones soon. For the core I was advised by my trainer to do Planks and was pleasantly surprised to see the book encourages them as well. I even discussed some of the exercises with my trainer. He praised the authors for the accuracy of the information provided. Once you learn the correct position of the body during exercise and the things you must avoid you will reduce the chances of an injury. And that is the most important thing. I give Weight Training Without Injury- Over 350 Step-by-Step pictures including what not to do 5 out of 5 stars for teaching us so.
ReadersFavorite More than 1 year ago
Reviewed by Roy T. James for Readers' Favorite Weight Training Without Injury by Fred Stellabotte and Rachel Straub takes the reader through the fundamental movements of weight training with over 350 step-by-step photographs, which show the correct methods to adopt and the common injury-promoting pitfalls to avoid. The book shows you what works and what doesn’t, and explains why. The content is based on the training methods developed by Fred Stellabotte over the past 50 years and is complemented by extensive scientific research, so whether you are just beginning or are well established you can easily learn proper form and prevent any mishaps. To help you really understand the basics, each chapter begins with the Key Points for a Safe and Effective Exercise. Weight Training Without Injury by Fred Stellabotte and Rachel Straub is a comprehensive guide for weight training. Completely illustrated with high quality photos, this book leaves nothing to wonder about with regard to weight training. In addition to all this, there are professional tips to make the workout program conducive to one's goals, whether it be to enhance safety or exercise selection, making this book a Bible for those involved in weight-training practice. This is an excellent companion for all athletes to achieve a thorough understanding of how to weight train—especially without injuries. The comprehensive notes accompanying each illustration and the index at the end elevate the status of this book to that of a reference manual, which is useful equally for the novice, professional, or trainer.