The complete guide to strength training

Content: Cover
 Title page
 Table of Contents
 List of Abbreviations
 Foreword by Bob Smith and acknowledgments
 Preface to the Fourth Edition
 PART ONE The Science of Strength Training
 The benefits
 Strength training myths
 1 Introduction
 Muscle fitness
 Muscle actions
 Muscle structure
 Muscle fibre types
 How muscles work
 How muscles grow
 Factors affecting muscle mass
 2 Principles of muscle growth
 Training diet
 Calories
 Carbohydrate
 Protein
 Fat
 Before training
 During training
 After training
 Between workouts
 Fluid intake
 Drinking guidelines. Vitamins and minerals Antioxidants
 Eating for weight gain
 Eating for weight loss
 3 Nutrition for strength training
 Amino acids
 Antioxidants
 Caffeine
 Conjugated linoleic acid
 Creatine
 Energy bars
 Energy drinks
 'Fat burners' with ephedrine
 Glucosamine
 Glutamine
 HMB (Beta-Hydroxy Beta-Methylbutyrate)
 Meal replacements
 Protein supplements
 Nitric Oxide (NO)
 Prohormones
 Vitamins and minerals
 ZMA (Zinc monomethionine aspartate an
 4 Nutritional supplements
 Progressive training
 Core training
 Periodisation. 5 Training principles and methods part TWO Designing a Programme
 Home vs gym training
 Free weights vs machines
 Workout accessories
 6 How to get started
 How to set goals
 Motivation
 7 Goal-setting and motivation
 Selection of exercises
 Order of exercises
 Sets and reps
 Training intensity
 Rest periods between workouts
 8 Principles of programme design
 PART THREE The Exercises
 9 Training technique
 10 The lower body
 11 The back
 12 The chest
 13 The shoulders
 14 The arms
 15 The abdominals
 Why stretch?
 How muscles stretch. How stretching enhances muscle growth Stretching and muscle imbalance
 When to stretch?
 How to stretch
 The stretches
 16 The stretches
 PART FOUR Training Programmes
 Why warm up?
 How to do it
 To stretch or not to stretch?
 17 Warming up
 18 The Beginner's Programme
 19 The Intermediate's Programme
 20 The Advanced Programme
 21 The Strength Programme
 The athlete's (sprinter's) workout
 The footballer's workout
 The swimmer's workout
 The rugby player's workout
 The runner's workout
 The cyclist's workout
 The martial artist's workout. The tennis player's workout 22 Training for Sports Programmes
 The benefits of cardiovascular training
 Q & A
 Steady-pace cardiovascular workout 1
 Steady-pace cardiovascular workout 2
 Interval training cardiovascular workout
 23 The cardiovascular programme
 Body types
 What is my optimal body-fat percentage?
 Leg clinic
 Back clinic
 Chest clinic
 Shoulder clinic
 Arm clinic
 Abdominal clinic
 24 Training for specific results
 Choosing the wrong exercises
 Doing too many repetitions
 Doing too many sets
 Not enough rest
 Lack of progression.