Strength Training Step by Step
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strength
training
strength
training
Key tips and techniques
to improve your physique
Includes content previously published in
Strength Training
LONDON, NEW YORK, MUNICH,
Contents
MELBOURNE, DELHI
Senior Editor Bob Bridle
Senior Art Editor Sharon Spencer 6 Introduction
Production Editor Tony Phipps 8 Exercise gallery
Production Controller Louise Minihane
Jacket Designer Mark Cavanagh 12 Anatomical chart
Managing Editor Stephanie Farrow
Managing Art Editor Lee Griffiths
US Editor Margaret Parrish 1 The Basics
DK InDIa 16 What are your goals?
Managing Art Editor Ashita Murgai 18 Planning your training
Editorial Lead Saloni Talwar 22 Sports-specific training
Senior Art Editor Rajnish Kashyap 24 Warming up
Project Designer Pooja Pipil
Project Editor Neha Gupta
26 Cooling down
Designers Akanksha Gupta, Diya Kapur 28 Eating right
Editors Karishma Walia, Garima Sharma
DTP Manager Balwant Singh
Senior DTP Designer Harish Aggarwal 2 The Warm-up
DTP Designers Shanker Prasad, Anita Yadav,
Vishal Bhatia
Managing Director Aparna Sharma 36 Neck extension and flexion
36 Neck rotation
First American Edition, 2011
37 Neck side flexion
38 Arm circle
Published in the United States by
39 Shoulder rotation
DK Publishing
375 Hudson Street
40 Wrist rotation
New York, New York 10014 41 Hip circle
11 12 13 14 15 10 9 8 7 6 5 4 3 2 1 42 Torso rotation
001—179529—Mar/2011 43 Trunk flexion
44 Frankenstein walk
Includes content previously published in
45 Pike walk
Strength Training
46 Leg flexion
Copyright © 2011 Dorling Kindersley Limited 47 Leg abduction
All rights reserved.
48 Lunge
No part of this publication may be reproduced, stored 49 Rotational lunge
in a retrieval system, or transmitted in any form or by 49 Overhead lunge
any means, electronic, mechanical, photocopying,
recording, or otherwise without the prior written
permission of the copyright owners.
Published in Great Britain by 3 Exercises
Dorling Kindersley Limited
The information in this book is designed to help
Chest
you make informed decisions about your health, diet, fitness, 52 Push-up
and exercise program. It is not intended as a substitute for 53 Frame-supported push-up
professional fitness and medical advice. If you suspect that 54 Machine bench press
you have a medical problem you should seek your doctor’s
approval before you begin any exercise program. Neither 55 Machine fly
the publisher, nor the author, nor anyone else involved in the 56 Cable cross-over
preparation of this book is engaged in rendering professional 58 Barbell bench press
advice or services to the individual reader.
59 Dumbbell bench press
A catalog record for this book 60 Incline barbell bench press
is available from the Library of Congress 61 Incline dumbbell bench press
ISBN 978-0-7566-7173-0 62 Incline fly
DK books are available at special discounts when
purchased in bulk for sales promotions, premiums, Back
fund raising, or educational use. For details, contact: 64 Chin-up
DK Publishing Special Markets, 375 Hudson Street, 66 Back extension
New York, New York 10014 or
[email protected]. 67 Seated pulley row
Printed and bound by 68 Standing pulley row
L. Rex Printing Company Limited, China 69 Lat pull-down
Discover more at www.dk.com
70 Assisted chin-up Core and Abs
71 Straight-arm pull-down 126 Abdominal crunch
72 Prone row 127 Sit-up
73 One-arm row 128 Reverse crunch
74 Bent-over row 129 90-90 crunch
76 Barbell pull-over 130 Figure-4 crunch
131 V-leg raise
Arms 132 Prone plank
78 Bench dip 133 Side plank
79 Bar dip 134 Roman chair side bend
80 Pulley curl 135 Ball crunch
81 Reverse pulley curl 136 Ball twist
82 Triceps push-down 137 Ball back extension
83 Overhead triceps 138 Ball press-up
extension 139 Ball jackknife
84 Wrist extension 140 Woodchop
85 Wrist flexion 142 Side bend
86 Barbell curl 143 Suitcase deadlift
87 Preacher curl
88 Hammer dumbbell curl
89 Incline dumbbell curl 4 The Cool-down
90 Dumbbell triceps
extension 146 Upper-back stretch
91 Barbell triceps extension 146 Shoulder stretch
92 Close-grip bench press 146 Erector stretch
94 Prone triceps extension 147 ITB stretch
95 Triceps kickback 147 Lat stretch
148 3-point quad stretch
Shoulders 149 Hamstring stretch 1
96 Front dumbbell raise 149 Hamstring stretch 2
97 Lateral dumbbell raise 149 Hamstring stretch 3
98 Military barbell press 150 Quad stretch 1
99 Dumbbell shoulder press 150 Quad stretch 2
100 Upright row 151 Adductor stretch 1
102 Rear lateral raise 151 Adductor stretch 2
152 Hamstring stretch
Legs 152 Calf stretch
104 Squat 152 Pike calf stretch
105 Forward lunge 153 Walking lunge stretch
106 45-degree leg press
107 Calf raise
108 Machine leg extension 5 Programs
109 Machine leg curl
110 Back squat 156 Introduction
111 Front barbell squat 158 Core strength program
112 Barbell deadlift 160 Muscular endurance program
114 Overhead barbell lunge 162 Body sculpting program
115 Straight-leg deadlift 164 Bodybuilding program
116 Dumbbell split squat 166 Maximal strength program
117 Overhead split squat 167 Sports-specific exercises
118 Barbell step-up 168 Sports-specific matrix
120 Bulgarian barbell split squat
121 Good morning barbell 170 Glossary
122 Power clean 172 Index
124 Power snatch 176 Acknowledgments
6
Introduction
INTRODUCTION
Strength training is an increasingly popular activity among
men and women of all ages, and offers you a wealth of health
benefits—from bigger muscles to stronger bones to increased
confidence. With so much conflicting information available,
however, how can you be sure that you are getting the best
out of your training?
This authoritative, comprehensive, and beautifully illustrated
guide is written by strength training experts with more than
thirty years’ experience of coaching. It contains everything
you need to know to get the very best from your regimen,
whether you want to develop your strength, build your
physique, or are training for specific gains within a chosen
sport or activity.
The first chapter, The Basics, provides you with all the basic
nuts-and-bolts information about how strength training works,
and the best ways to achieve your goals, whether you are an
experienced gym user, or a complete novice.
The main section of the book covers more than 70 exercises
in detail, working through the whole body systematically, with
separate sections on the warm-up and the cool-down.
7
INTRODUCTION
The exercises feature miniature anatomical artworks to show
you the target muscles—the muscles you are working. Next
to the anatomical artwork, you will find a difficulty indicator;
the greater the number of red bars shown on the indicator, the
harder the exercise. You are guided through each movement
with clear step-by-step artworks, which show you how to
perform the exercise with optimum technique. Finally, you are
offered a range of helpful features such as variations, or tips
for avoiding common mistakes to keep you safe and maximize
the effectiveness of your training. Also, should you know what
a particular exercise looks like but not what it’s called, you can
locate it using the Exercise Gallery on pages 8–11.
The final section offers a pragmatic, no-nonsense approach
to the subject of training programs. It includes a range
of specially commissioned
goal-based examples to suit warning
your needs, whatever your All sports and physical activity
goals or experience, along with involves some risk of injury. Please
useful information on the key check the safety information on
exercises for specific sports, to p.176 before embarking on any
of the exercises or programs
help you tailor your training shown in this book.
to suit a particular activity.
8
Exercise gallery
ExErcisE gallEry
Push-up Frame-supported Machine bench Machine fly
p.52 push-up p.53 press p.54 p.55
Chest
Cable cross-over Barbell bench Dumbbell bench Incline barbell
pp.56–57 press p.58 press p.59 bench press p.60
Incline dumbbell Incline fly Chin-up Back extension
bench press p.61 pp.62–63 pp.64–65 p.66
baCk
Seated pulley row Standing pulley Lat pull-down Assisted chin-up
p.67 row p.68 p.69 p.70
Straight-arm Prone row One-arm row Bent-over row
pull-down p.71 p.72 p.73 pp.74–75
9
ExErcisE gallEry
Barbell pull-over Bench dip Bar dip Pulley curl
pp.76–77 p.78 p.79 p.80
ArMs
Reverse pulley Triceps push-down Overhead triceps Wrist extension
curl p.81 p.82 extension p.83 p.84
Wrist flexion Barbell curl Preacher curl Hammer dumbbell
p.85 p.86 p.87 curl p.88
Incline dumbbell Dumbbell triceps Barbell triceps Close-grip bench
curl p.89 extension p.90 extension p.91 press pp.92–93
Prone triceps Triceps kickback Front dumbbell Lateral dumbbell
extension p.94 p.95 raise p.96 raise p.97
shoulders
10
ExErcisE gallEry
Military barbell Dumbbell shoulder Upright row Rear lateral raise
press p.98 press p.99 pp.100–01 pp.102–03
Squat Forward lunge 45-degree Calf raise
p.104 p.105 leg press p.106 p.107
Legs
Machine leg Machine leg curl Back squat Front barbell squat
extension p.108 p.109 p.110 p.111
Barbell deadlift Overhead barbell Straight-leg Dumbbell split
pp.112–13 lunge p.114 deadlift p.115 squat p.116
Overhead split Barbell step-up Bulgarian barbell Good morning
squat p.117 pp.118–19 split squat p.120 barbell p.121
11
ExErcisE gallEry
Power clean Power snatch Abdominal crunch Sit-up
pp.122–23 pp.124–25 p.126 p.127
core and abs
Reverse crunch 90-90 crunch Figure-4 crunch V-leg raise
p.128 p.129 p.130 p.131
Prone plank Side plank Roman chair side Ball crunch
p.132 p.133 bend p.134 p.135
Ball twist Ball back extension Ball press-up Ball jackknife
p.136 p.137 p.138 p.139
Woodchop Side bend Suitcase deadlift
pp.140–41 p.142 p.143
12
Anatomical chart
AnAtomicAl chArt
Anterior muscles
Sternocleidomastoid Trapezius
Levator scapulae Pectoralis minor
Medial deltoid
Pectoralis major Anterior deltoid
Serratus anterior
Biceps brachii Triceps brachii
Brachialis
Rectus abdominis
Pronator teres External obliques
Brachioradialis
Internal obliques
Flexor carpi ulnaris (beneath external
Extensor carpi radialis obliques)
Extensor digitorum Abductor
Gluteus medius pollicis longus
Extensor Transversus abdominis
pollicis brevis Tensor fasciae latae
Gluteus minimus Sartorius
lliopsoas Pectineus
Adductor longus Gracilis
Vastus intermedius Rectus femoris
(beneath vastus
lateralis) Vastus lateralis
Vastus medialis
Peroneus longus Gastrocnemius
Gastrocnemius
Tibialis anterior
Soleus
Extensor digitorum longus
Flexor digitorum Extensor hallucis longus
longus Peroneus brevis
Flexor hallucis Peroneus tertius
longus
13
AnAtomicAl chArt
Posterior muscles
Semispinalis Levator scapulae
capitis
Splenius capitis Rhomboid
Trapezius (beneath trapezius)
Infraspinatus Supraspinatus
Medial deltoid
Teres minor Posterior deltoid
Teres major
Coracobrachialis
Latissimus dorsi
Triceps brachii
Brachialis
Erector Brachioradialis
spinae (beneath Anconeus
latissimus dorsi) Extensor digitorum
Extensor carpi radialis
Flexor carpi ulnaris Gluteus medius
Tensor (beneath gluteus
fasciae latae maximus)
Gluteus maximus
Iliotibial band
Gracilis
Adductor magnus Biceps femoris
Vastus lateralis
Semitendinosus Vastus intermedius
Semimembranosus Biceps femoris,
short head
Plantaris
Gastrocnemius,
lateral head
Gastrocnemius,
medial head
Soleus Soleus
Peroneus longus Flexor
Peroneus brevis hallucis longus
Medial malleolus
