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Weight training for dummies
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Table of Contents
From the Book
What Weight Training Can Do for You -- How to Use This Book -- How This Book Is Organized -- Stuff to Know Before You Pick Up a Weight -- Weight Training Wisdom -- The Exercises -- Designing Your Workout Program -- Beyond the Barbell -- The Part of Tens -- Icons Used in This Book -- Special Icons -- Stuff to Know Before You Pick Up a Weight -- Tools of the Trade -- Jargon We Couldn't Resist -- A ...For Dummies Guide to Dumbbells and Other Free Weights -- Different kinds of dumbbells -- Different kinds of barbells -- The value of free weights -- Making the choice: Dumbbells versus barbells -- The Importance of Using a Weight Bench -- Don't Be Afraid of Weight Machines -- What weight machines can do for you -- Cable machines: A different breed -- Stretching Your Workout -- Lifting Your Body Weight -- Weight Training Jargon You Actually Need to Know -- Four Key Words -- The Rap on Reps -- Deciding how many reps to do -- Pondering your poundage -- Anatomy of a repetition -- The Scoop on Sets -- Deciding how many sets to do -- Give it a rest -- How to Avoid Dropping a Weight on Your Toe and Other Safety Tips -- The Universal, Immutable Safety Laws of Weight Lifting -- Warm up before you lift -- Start with an easy set -- Lighten up -- Observe the speed limit -- Don't hold your breath -- Use proper form -- Cool down -- Rest a muscle at least 48 hours -- Weight Machine Safety Tips -- Custom fit each machine -- Watch your fingers -- Buckle up -- Don't invent new uses for the machinery -- Free Weight Safety Tips -- The Art of Spotting and Being Spotted -- Speaking to your spotter -- When you're the spotter -- Common Weight Training Injuries -- Overcoming Injuries -- Testing Your Strength and Tracking Your Progress -- The Safest Way to Test Your Strength -- Tracking Your Progress -- What to write down in your log -- Analyzing your workout log -- Be All That You Can Be -- U.S. Marine Academy -- West Point Military Academy -- The United States Air Force -- The Seattle Fire Department -- Gwinnett County, Georgia, Police Department -- Strend: A New Trend -- Weight Training Wisdom -- Joining a Gym or Exercising at Home: Which Is for You? -- Join the Club -- Lifting Weights at Home -- Choosing a Health Club -- Designing a Home Gym -- How much space do you have? -- What are your goals? -- How much money can you spend? -- Will you be using videos? -- Free Weight Options -- Buying dumbbells -- Buying barbells -- Buying a bench -- Investing in Weight Machines -- Buying Bands -- Choosing Your Guru: Trainers, Videos, and Exercise Classes -- Everything You Need to Know about Trainers -- What a fitness trainer can do for you -- Perfect your technique -- Show you alternative exercises -- Introduce you to the equipment -- Design or update your program -- Keep you motivated -- Who's a qualified trainer? -- Look for certification -- Hire an experienced trainer -- Make sure your personalities mesh -- Expect good teaching skills -- Count on personal attention -- A few words about fees -- Insist on liability insurance -- How to act during a training session -- Body sculpting -- Circuit training classes -- What to expect from your instructor -- How to Choose a Weight Training Video -- Different types of weight training videos -- Where to buy videos -- Weight Training Etiquette -- Share the Equipment -- Unload Your Weight Bar -- Return Your Weights to the Right Place -- Keep Your Sweat to Yourself -- Don't Block the Flow of Traffic -- Don't Hog the Drinking Fountain -- Keep the Grunting to a Minimum -- Don't Tote Around Your Gym Bag -- Don't Be Afraid to Ask for Advice -- Be Careful When You Offer Unsolicited Advice -- Treat the Locker Room Like Your Own Bathroom -- The Exercises -- How to Read the Exercise Instructions -- Introducing You to the Exercises -- Our Favorite Phrases -- "Pull your abdominals in." -- "Stand up tall with square shoulders and a lifted chest." -- "Don't lock your joints." -- "Keep your shoulders and neck relaxed." -- "Tilt your chin toward your chest." -- "Don't shoot your knees past your toes." -- "Don't bend your wrists." -- "Maintain proper posture." -- Breathing Lessons -- Working Your Back -- Upper Back Muscle Basics -- Why You Need a Strong Upper Back -- Keys to a Great Upper Back Workout -- Mistakes to Avoid When Working Your Upper Back -- Upper Back Exercises in This Chapter -- One-arm Dumbbell Row -- Dumbbell Pullover -- Machine Row -- Lat Pulldown -- Cable Row -- Assisted Pull-up -- Lower Back Muscle Basics -- Why You Need to Strengthen Your Lower Back -- Keys to a Great Lower Back Workout -- Mistakes to Avoid When Training Your Lower Back -- Lower Back Exercises -- Pelvic Tilt -- Back Extension -- Working Your Chest -- Chest Muscle Basics -- Why Strong Pecs Matter -- Keys to a Great Chest Workout -- Mistakes to Avoid When Pumping Your Pecs -- Exercises in This Chapter -- Modified Push-up -- Bench Press -- Dumbbell Chest Press -- Incline Chest Fly -- Vertical Chest Press Machine -- Cable Crossover -- Assisted Dip -- Working Your Shoulders -- Shoulder Muscle Basics -- Why You Need to Strengthen Your Shoulders -- Keys to a Great Shoulder Workout -- Mistakes to Avoid When Training Your Shoulders -- Exercises in This Chapter -- Dumbbell Shoulder Press -- Lateral Raise -- Front Raise -- Back Delt Fly -- External and Internal Rotation -- Dumbbell Shrug -- Shoulder Press Machine -- Working Your Arms -- Arm Muscle Basics -- Why You Need Strong Arms -- Keys to a Great Arm Workout -- Mistakes to Avoid when Training Your Arms -- Exercises in This Chapter -- Barbell Biceps Curl -- Dumbbell Biceps Curl -- Concentration Curl -- Arm Curl Machine -- Triceps Pushdown -- Triceps Kickback -- French Press -- Bench Dip -- Triceps Dip Machine -- Wrist Curl and Reverse Wrist Curl -- Working Your Abdominals -- Abdominal Muscle Basics -- Why You Need Strong Abdominals -- Strategies for a Great Abdominal Workout -- Mistakes to Avoid When Training Your Abdominals -- The Truth about abdominal Gizmos -- Exercises in This Chapter -- Basic Abdominal Crunch -- Reverse Crunch -- Crunch with a Twist -- The Slide -- Rolling Like a Ball -- Wall Roll-up -- Working Your Butt and Legs -- Butt and Leg Muscle Basics -- Why You Need Strong Legs -- Keys to a Great Leg Workout -- Mistakes to Avoid when Working Your Lower Body -- Exercises in This Chapter -- Squat -- Lunge -- Leg Press Machine -- Kneeling Butt Blaster -- Quad Press -- Leg Extension Machine -- Kneeling Leg Curl -- Leg Curl Machine -- Inner/Outer Thigh Machine -- Side-lying Leg Lift -- Inner Thigh Lift -- Standing Calf Raise -- Toe Lift -- Designing Your Workout Program -- Designing a Basic Workout -- Essential Elements of a Weight Routine -- Work all of your major muscle groups -- Do the exercises in the right order -- Don't exercise the same muscle two days in a row -- Perform the last repetition to fatigue -- How to Custom Design a Routine -- Your goals -- Your equipment -- Your preferences -- Your lifestyle -- Your current level of fitness -- Sample Beginner Routines -- Machine circuit -- Dumbbells-and-a-bench routine -- The time-crunch routine -- The mix 'n' match routine -- Expanding Your Repertoire -- The Big Picture: Organizing Your Program from Month to Month -- Weight Training Week by Week -- The upper body/lower body split -- Push/pull split routine -- The priority split routine -- Ideas for Organizing Your Daily Workout -- Super sets -- Giant sets -- Circuits -- Advanced Training Techniques -- Pyramids -- Breakdowns -- Negatives -- Tips for Overweight People, Kids, Seniors, and Moms-to-Be -- Weight Training When You're Overweight -- Why lifting weights can help you lose fat -- Weight training tips for the overweight -- Strength Training for Seniors -- Weight Training for Kids and Teens -- What kids can (and can't) gain from pumping iron -- Weight training tips for kids -- Weight training for teens -- Weight Training When You're Pregnant -- Beyond the Barbell -- Whipping Your Heart and Lungs into Shape -- What Type of Activities Count as Aerobic Exercise? -- How Many Days a Week Should I Do Aerobic Exercise? -- Should I Do Aerobic Exercise before or after My Weight Workouts? -- Is It True That I'll Lose More Weight If I Exercise at a Slower Pace? -- So How Hard Should I Work Out? -- How Do I Take My Pulse? -- If I Do Aerobic Workouts Regularly, When Will I Start Seeing Results? -- What Is the Best Cardiovascular Machine? -- How Can I Make Cardio Exercise Machines Less Boring? -- Stretching: The Truth -- Why Stretching Is So Controversial -- Traditional Stretching -- Traditional stretching workout -- Assisted Stretching -- PNF: Proprioceptive Neuromuscular Facilitation -- Active Isolated Stretching -- Ballistic Stretching -- Pills, Powders, and Potions: Nutrition in a Nutshell -- The Scoop on Fat Burning and Muscle Building Supplements -- DHEA -- Melatonin -- Chromium picolinate -- Creatine monohydrate -- The Lowdown on Protein -- The high-protein diet craze -- Can protein pump you up? -- Engineered Foods -- Forget the Pills, Remember These Ten Rules -- The Part of Tens -- Ten Ways to Educate Yourself about Weight Training -- Read Fitness Magazines -- Fitness magazines we like -- Fitness TV shows -- People Watching -- Browse the Web -- Consumer Education Programs -- Participate in an Online Newsgroup -- Read Books -- Weight training books we like -- Signs of a lousy weight training book -- Hire a Registered Dietitian -- How to find a qualified dietitian -- Signs of a sharp dietitian -- Keep a Training Log -- Get Certified as a Trainer -- Ten Major Weight Lifting Goofs -- Cheating your abs -- Squatting too far -- Arching your back -- Lowering your elbows too far -- Pulling a fast one -- Sticking your butt up -- Exaggerating the Row -- Carrying a weight plate too casually -- Finishing an exercise the wrong way -- Spotting too much -- or not enough -- Ten (G-Rated) Things You Can Do with Latex Rubber -- Bands on the Run -- Tips on Using an Exercise Band --
Ten Excellent Band Exercises
Band Squat
Band Butt Blaster
Band Calf Press
Band Lat Pulldown
Band Push-up
Band One-arm Shoulder Press
Band External and Internal Rotation
Band Double Biceps Curl
Band Triceps Extension
Band Outer Thigh Lift
Ten Weight Training Deals and Duds
Five Great Weight Training Values
Pull-up bars
An adjustable weight bench
Hand protection
Bodyblade
A personal trainer
Five Weight Training Rip-offs
Electrical stimulation devices
Ab gizmos
Infomercial strength training machines
Chromium picolinate
Terrible trainers
Ten Weight Training Routines for Sports-Minded Folks
Running
Hiking and Walking
Swimming
Bicycling
Golf
Paddle Sports
In-line Skating
Skiing
Tennis
Weekend Warrior Sports
Appendix A
Alphabetical listing of exercises
Exercises by body part
Abdominals (Chapter 13)
Arms (Chapter 12)
Back (Chapter 9)
Chest (Chapter 10)
Shoulders (Chapter 11)
Legs (Chapter 14)
Appendix B.
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ISBN
9780764550362
9780764551680
076455168
9780810934153
9780764551680
076455168
9780810934153
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