The complete idiot's guide to weight training illustrated

The complete idiot's guide to weight training illustrated

Deidre Johnson-Cane

Book - 2012

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. These comprehensive workouts will help you get fit, stay in shape, and love the way you look.

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Subjects
Weight training.
Exercise.
Physical fitness.
Published
New York : Alpha Books c2012.
Language
English
Main Author
Deidre Johnson-Cane (-)
Other Authors
Jonathan Cane (-), Joe Glickman
Edition
4th ed
Physical Description
xiii, 287 p. : ill. ; 26 cm
Bibliography
Includes bibliographical references and index.
ISBN
9781615642281
  • Part 1. Gearing Up
  • 1. Look Before You Lift
  • Eenie, Meenie, Miney, Mo
  • Neatness-or, at Least, Cleanliness-Counts!
  • Do You Have X, Y, and Z?
  • Ambience
  • Bond or Bust
  • Your Escape Clause
  • Just How Much Is This Going to Cost?
  • Give Me Exercise or Give Me Death
  • Evaluating the Trainers
  • There's No Place Like Home
  • Recognizing and Avoiding Home Gym Pitfalls
  • What You Need and What It Costs
  • Cardio Action
  • The Weight Stuff
  • The Power of Free Weights
  • Strain in Style
  • Do Clothes Make the Athlete?
  • The Threads
  • Women's Wear
  • The Treads
  • Wrap It Up
  • Buckle Up!
  • It's a Wrap
  • Finger Wraps
  • Pads
  • Straps
  • 2. Food for Thought
  • How Much Is Just Enough?
  • Do You Need More?
  • The Truth About Protein
  • Water, Water, Everywhere
  • The Fancy Stuff
  • Lose It by the Book
  • Slow but Steady Wins the Race
  • The Sad Truth About Fad Diets
  • A Pound of Feathers or a Pound of Rocks
  • To Supplement or Not?
  • Buyer Beware
  • Powder Power
  • Starbucks, Anyone?
  • The Bar Scene
  • From A to Zinc
  • 3. Getting a Clean Bill of Health
  • The Medical Checkup
  • "The Doctor Will See You Now"
  • Avoiding Risky Business
  • Hyper Types
  • Post-Stroke Fitness
  • Post-Heart Attack Workout
  • Breathing Right
  • The Sagar Blues
  • Building Bones
  • Bum Knees
  • Oy, My Back
  • Atlas Shrugged
  • Under the Weather
  • Safety in the Gym
  • Form, Form (and Form)
  • What Goes Where?
  • Ask First, Lift Later
  • The Collars
  • Miss Manners Says
  • Lightening the Load
  • May I?
  • Wiping It Clean
  • Keep It Clean
  • 4. Revving the Engine
  • Warming Up: How Long Do I Stay on This Thing?
  • Hey, Stretch!
  • Easy Does It
  • To Do and Not to Do
  • Torso Stretch
  • Pec Stretch
  • Spinal Twist
  • Groin Stretch
  • Quadriceps Stretch
  • Hamstring Stretch
  • Hip Flexor Stretch
  • Calf Stretch
  • Back and Hip Stretch
  • Advanced Techniques
  • Part 2. The Workout
  • 5. Gluteus What?
  • Know What and Where It Is
  • Walking Tall
  • Be Erect
  • Sitting Bull
  • Bend Right
  • In and Out
  • Up Three, Down Three
  • Improper Technique
  • Cheers
  • 6. Now What?
  • That Was Intense!
  • It's Quality, Not Quantity
  • How Long?
  • Fiber Types
  • Get with the Program
  • What to Do?
  • Schedule
  • Reps
  • How Fast?
  • How Many Reps?
  • How Many Sets?
  • How Much Weight?
  • How Much Rest?
  • Spotter, Please
  • 7. The Legs
  • What's the Point?
  • Squat
  • Lunge
  • Leg Press
  • Leg Extensions
  • Leg Curls
  • Calf Raises (Standing)
  • Calf Raises (Seated)
  • Hip Abduction
  • Hip Adduction
  • 8. The Back
  • Why Bother?
  • Deadlifts
  • Pull-ups and Chin-ups
  • Dumbbell Rows
  • Upright Rows
  • Shrugs
  • Lat Time
  • Cable Rows
  • Back Extension
  • Don't Do It
  • Oh-No Bent Rows
  • Good Morning
  • 9. Chest or Bust
  • Pecs to Flex
  • The Bench
  • Goin' Uphill
  • Down We Go
  • Dips
  • Push, Please
  • Flying Solo
  • Chest Press
  • Flye Machine
  • Don't Do It
  • 10. The Shoulders
  • Should I?
  • Military Action
  • Lateral Raises
  • Front Raises
  • Reverse Flyes
  • Shoulder Press Machine
  • Lateral Raise Machine
  • 11. The Arms
  • Bulging Biceps
  • Standing Curls
  • Dumbbell Curls
  • Concentration Curls
  • Cable Curls
  • Machine Curls
  • Triceps
  • Triceps Kickbacks
  • French Curls
  • Pushdowns
  • Wrists
  • Wrist Flexion
  • Wrist Extension
  • Don't Do It
  • 12. Gut Buster
  • Feel the Burn
  • Planks
  • Lateral Planks
  • Crunches
  • Reverse Crunches
  • Ball Crunches
  • Oblique Crunches
  • Side Obliques
  • Machine Crunches
  • 13. Get with the Program
  • What to Do
  • Keeping Track
  • I'm Late! I'm Late!
  • Progress Report
  • The Burn
  • The DOMS
  • That Hurts!
  • Pulls and Strains
  • Overtraining
  • This Isn't Working
  • I'm Bored
  • 14. Balls, Bells, and Cables
  • Why Kettlebells?
  • Swings
  • Squat and Press
  • Crunch and Punch
  • Single-Leg Romanian Deadlift
  • Medicine Balls
  • Medicine Ball Push-ups
  • Split Squat with Rotation
  • Russian Twist
  • 11-1 o'clock
  • Cables
  • Core Twist
  • Reverse Flye
  • The Chop
  • The Toss
  • 15. Bands on the Run
  • Band Land
  • Band Low Row
  • Band Chest Press
  • Band Lateral Raise
  • Band Front Raise
  • Band Biceps Curls
  • Band Triceps Extension
  • Band Internal Rotation
  • Band External Rotation
  • Suspend Your Training: TRX
  • Squats
  • Chest Press
  • Row
  • Suspended Pushup
  • Knee Tucks
  • Appendixes
  • A. Glossary
  • B. Resources
  • Index

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