The Complete Idiot's Guide to Weight Training Illustrated, Fourth Edition

The Complete Idiot's Guide to Weight Training Illustrated, Fourth Edition

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Overview

Strengthen your body from head to toe!

When you look in the mirror, you long to see rock-hard abs, a chiseled chest, strong biceps and triceps, and glutes that really get noticed. Even if you're not there yet, you can get the trim and toned body you've always wanted.

The next best thing to a personal trainer, this guide is loaded with dozens of exercises that sculpt and strengthen every major muscle group in your body. Whether you want to work out in a gym or train at home, this handy guide steps you through comprehensive workouts that help you get fit, stay in shape, and love the way you look. In it, you get:

• Over 200 photographs illustrating the movements for each exercise.

• A primer on the importance of proper diet, nutrition, and hydration.

• Easy guidelines for exercising safely, especially if you have pre-existing injuries or medical conditions.

• Tips for preworkout stretching so you correctly limber up before you tone up.

• Expert information on maintaining the proper form, posture, and technique when using free weights and weight machines.

• Fun ideas for working with kettlebells, medicine balls, cables, resistance bands, and TRX.

• Simple suggestions for setting up an exercise program customized to your own personal workout goals.

Product Details

ISBN-13: 9781615642281
Publisher: Alpha Books
Publication date: 12/04/2012
Series: Complete Idiot's Guide Series
Pages: 304
Product dimensions: 8.05(w) x 9.96(h) x 0.67(d)
Age Range: 18 Years

About the Author

Deidre Johnson-Cane, a graduate of the State University of New York at Brooklyn, is a licensed physical therapist and licensed massage therapist. She has won two National Powerlifting titles and captured two World Powerlifting titles. She has had more than 20 years of strength training and is a marathon runner.

Jonathan Cane, a former fitness director for the New York Police Department, earned a Master's degree in exercise physiology from Adelphi University. He has been certified by the American College of Sports Medicine and the National Strength and Conditioning Association. A competitive triathlete, Jonathan coaches a variety of athletes through his company, City Coach.

Joe Glickman is a freelance writer and nationally ranked marathon kayaker. His articles have appeared in The New York Times, The Boston Globe, The Los Angeles Times, Outside, Men's Journal, National Geographic Adventure, and many more. The author of The Kayak Companion, Joe can frequently be found competing in multisport races with Jonathan.

Table of Contents

Part 1 Gearing Up 1

1 Look Before You Lift 3

Eenie, Meenie, Miney, Mo 3

Neatness-or, at Least, Cleanliness-Counts! 4

Do You Have X, Y, and Z? 5

Ambience 5

Bond or Bust 6

Your Escape Clause 6

Just How Much Is This Going to Cost? 7

Give Me Exercise or Give Me Death 8

Evaluating the Trainers 8

There's No Place Like Home 9

Recognizing and Avoiding Home Gym Pitfalls 9

What You Need and What It Costs 10

Cardio Action 10

The Weight Stuff 11

The Power of Free Weights 11

Strain in Style 12

Do Clothes Make the Athlete? 12

The Threads 13

Women's Wear 14

The Treads 14

Wrap It Up 16

Buckle Up! 16

It's a Wrap 17

Finger Wraps 18

Pads 18

Straps 18

2 Food for Thought 21

How Much Is Just Enough? 22

Do You Need More? 23

The Truth About Protein 23

Water, Water, Everywhere 24

The Fancy Stuff 25

Lose It by the Book 26

Slow but Steady Wins the Race 26

The Sad Truth About Fad Diets 27

A Pound of Feathers or a Pound of Rocks 28

To Supplement or Not? 28

Buyer Beware 29

Powder Power 30

Starbucks, Anyone? 30

The Bar Scene 31

From A to Zinc 32

3 Getting a Clean Bill of Health 33

The Medical Checkup 34

"The Doctor Will See You Now" 37

Avoiding Risky Business 37

Hyper Types 38

Post-Stroke Fitness 38

Post-Heart Attack Workout 39

Breathing Right 39

The Sagar Blues 39

Building Bones 40

Bum Knees 40

Oy, My Back 40

Atlas Shrugged 40

Under the Weather 41

Safety in the Gym 41

Form, Form (and Form) 42

What Goes Where? 42

Ask First, Lift Later 46

The Collars 47

Miss Manners Says 47

Lightening the Load 47

May I? 48

Wiping It Clean 48

Keep It Clean 48

4 Revving the Engine 51

Warming Up: How Long Do I Stay on This Thing? 52

Hey, Stretch! 53

Easy Does It 54

To Do and Not to Do 55

Torso Stretch 56

Pec Stretch 58

Spinal Twist 60

Groin Stretch 62

Quadriceps Stretch 64

Hamstring Stretch 66

Hip Flexor Stretch 68

Calf Stretch 70

Back and Hip Stretch 74

Advanced Techniques 76

Part 2 The Workout 77

5 Gluteus What? 79

Know What and Where It Is 80

Walking Tall 82

Be Erect 82

Sitting Bull 84

Bend Right 85

In and Out 87

Up Three, Down Three 87

Improper Technique 88

Cheers 89

6 Now What? 91

That Was Intense! 91

It's Quality, Not Quantity 92

How Long? 92

Fiber Types 92

Get with the Program 93

What to Do? 93

Schedule 94

Reps 95

How Fast? 95

How Many Reps? 96

How Many Sets? 97

How Much Weight? 98

How Much Rest? 98

Spotter, Please 99

7 The Legs 101

What's the Point? 102

Squat 104

Lunge 106

Leg Press 108

Leg Extensions 110

Leg Curls 112

Calf Raises (Standing) 114

Calf Raises (Seated) 116

Hip Abduction 118

Hip Adduction 120

8 The Back 123

Why Bother? 124

Deadlifts 126

Pull-ups and Chin-ups 129

Dumbbell Rows 132

Upright Rows 134

Shrugs 136

Lat Time 138

Cable Rows 140

Back Extension 142

Don't Do It 144

Oh-No Bent Rows 144

Good Morning 145

9 Chest or Bust 147

Pecs to Flex 147

The Bench 150

Goin' Uphill 152

Down We Go 154

Dips 156

Push, Please 158

Flying Solo 160

Chest Press 162

Flye Machine 164

Don't Do It 166

10 The Shoulders 167

Should I? 168

Military Action 170

Lateral Raises 172

Front Raises 174

Reverse Flyes 176

Shoulder Press Machine 178

Lateral Raise Machine 180

11 The Arms 183

Bulging Biceps 184

Standing Curls 186

Dumbbell Curls 188

Concentration Curls 190

Cable Curls 192

Machine Curls 194

Triceps 196

Triceps Kickbacks 196

French Curls 198

Pushdowns 200

Wrists 202

Wrist Flexion 202

Wrist Extension 203

Don't Do It 204

12 Gut Buster 205

Feel the Burn 206

Planks 208

Lateral Planks 210

Crunches 212

Reverse Crunches 214

Ball Crunches 216

Oblique Crunches 218

Side Obliques 220

Machine Crunches 222

13 Get with the Program 225

What to Do 226

Keeping Track 227

I'm Late! I'm Late! 227

Progress Report 228

The Burn 228

The DOMS 229

That Hurts! 229

Pulls and Strains 230

Overtraining 230

This Isn't Working 231

I'm Bored 232

14 Balls, Bells, and Cables 233

Why Kettlebells? 234

Swings 236

Squat and Press 237

Crunch and Punch 238

Single-Leg Romanian Deadlift 239

Medicine Balls 240

Medicine Ball Push-ups 241

Split Squat with Rotation 242

Russian Twist 243

11-1 o'clock 244

Cables 244

Core Twist 245

Reverse Flye 246

The Chop 247

The Toss 248

15 Bands on the Run 249

Band Land 251

Band Low Row 252

Band Chest Press 253

Band Lateral Raise 254

Band Front Raise 255

Band Biceps Curls 256

Band Triceps Extension 257

Band Internal Rotation 258

Band External Rotation 259

Suspend Your Training: TRX 260

Squats 260

Chest Press 261

Row 262

Suspended Pushup 263

Knee Tucks 264

Appendixes

A Glossary 265

B Resources 271

Index 275

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