Strength Training: Practical Programming and Science of Barbell Training

INTRODUCTION
CHAPTER 1: TRAINING FREQUENCY AND WORK CAPACITY
THE NOVICE LIFTER
THE INTERMEDIATE LIFTER
THE ADVANCED LIFTER
STRENGTH AND EXERCISE CORRELATION.
SET AND REPETITIONS.
VOLUME OF TRAINING AND MUSCLE HYPERTROPHY.
TRAINING UNDER FATIGUE.
REPETITIONS RECOMMENDATION FOR NOVICES.
REST INTERVALS IN WORKOUT
TRAINING TO FAILURE.
LIMITATIONS TO FAILURE TRAINING.
CHAPTER 2: BUILD UP TO PROPER WORKOUT AND TRAINING.
WARM-UP
ECCENTRIC TRAINING
WHY IS ECCENTRIC TRAINING EFFECTIVE?
BENEFITS OF ECCENTRIC TRAINING
ISOMETRIC ACTION TRAINING
● Isometric action training as an important muscle activator
● Isometric training as a stimulus for strength gains
● Isometric action training as a stimulus for muscle growth
BENEFITS OF ISOMETRIC TRAINING
APPLICATIONS OF ISOMETRIC ACTION TRAINING
CHAPTER 3: APPLICATION OF VARIOUS TRAINING METHODSTO BASIC STRENGTH EXERCISES
Eccentric training methods
Concentric training methods
Repetitive effort method
Dynamic effort method
Isometric training methods
Maximal eccentrics
Contrast training
Overshoot training
CHAPTER 4: RESISTANCE TRAINING, MAXIMUM
ACCELERATION TRAINING, VARIABLE RESISTANCE
TRAINING
Problems with regular lifting exercises
CHAPTER 5: BASIC CONCEPTS OF BIOMECHANICS AND
TECHNIQUE IN POWERLIFTING
TECHNICAL STRUCTURE OF COMPETITIVE EXERCISES
PERIOD AND PHASE STRUCTURE OF BARBELL EXERCISES
TECHNIQUE FOR TYPICAL BARBELL EXERCISES
Squat Technique
Bench Press Technique
CHAPTER 6: PRINCIPLES AND CLASSIFICATION OF PHYSICAL
EXERCISE
CHAPTER 7: THE ROLE OF STRENGTH IN LIFTING
ENDURANCELifting technique
NUTRIENT AND MICRO NUTRIENT FOR GAINS
Anabolism and Catabolism
Proteins
Protein Supplementation
Carbohydrates
Types of Carbohydrates
Fats
Essential Fatty Acids
References.