CONTENTS

2l Trainrn;
List of Abbreviations 22 The G
Foreword by Bob Smith 23 Re-scu
Vi
Acknowledgements 24 Troubre
vi
Preface to theThird Edition
vtl
Appendix
Marr: F.
References
Furuher Re
IThe Beneflts of StnengthTraining
2 Glo:sa.t
2 The ABC of lYuscle Growih
6 ,rdex
3 Menu for lYuscle
t4

4 The Lower Body

44
5 The Back
64
5 The Chest
7B
7 The Shoulders
89
8 The Arms
96
9 The Abdominals
109

IJST (
l0 Getting Started
)26
rRlil c
ll Goal-setting and Motivation
130
AIP "T
l2 Training Principles and lYethods
r36 h-E
l3 Designing a Programme
t42
BVn
14 Warming Up
t+8
BC*{Asl
l5 Stretching
r50
DA{3 II
DIIA I)
DPA I)
EPA E
IFOC E
l6 The Beginner's Programme (l
r60
l7 The lnter:mediate's Programme I'f fr
166
l8 TheAdvanced Programme GL{ G
171
l9 The Strength Programme GIG
t7B
20 The Periodisation Programme
rB0 cTOb c

iv
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SIN:INO]
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: f:'

MENU FOR MUSCTE

Datly
Good nutrition is a crucial part of a strength HOW MANY CALORIES? rcovrry I
training programme. Tiaining with weights pro-
vides the stimulus; your diet provides the raw *::--" ::
'1. Food diany
materials for building muscle. Eating the right
Record your food intake for seven days. Be as
foods will increase your energy, maximise your
accurate as possible, recording the exact weights
gains in the gym and improve your health. It will
also provide the fuel and fluid needed for intense
of all foods and drinks consumed. Use food
tables, the Internet or food labels to work out
training, speed your recovery after training,
reduce fatigue and help you achieve a healthy
your daily calorie intake. Add up all seven days
and divide by seven to get a daily average. To
body composition.
gain weight, add 20 per cent to that number
(multiply by I.2). This will be your new calorie
EAT ENOUGH intake to start addine muscle.

The most important thing when it comes to

building -,rr.i" is calories]To gain weight, you 2, Calculation based on body
need to take in more calories than yo, bnttt. weight and activity
Scientists recommend increasing your usual 1. Estimate your resting metabolic rate (RMR)
calorie intake by 20 per cent, which works out at using the appropriate equation in Table 3.1.
about 500-750 extra calories for men and This is the number of calories you burn at
250-500 extra calories for

bohydrate, protein and fat.

women. These calo-
ries should come from a balanced intake of car-
rest over 24 hours maintaining essential func-
tions such as respiration, digestion and brain
function.
Ilt
I

Age (years)
r0-t8 (body weight in kg x 17.5) + 551 (body weight in kg x 12.2) + 745
I 9*30 (body weight in kg x 15.3) + 579 (body weight in kg x 14.7) + 495

3 t-60 (body weight in kg x | 1.6) + 979 (body weight in kg x 8.7) + 929

t4
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v8€ z6v Burure-a llqqul
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(peeu t'| xxl u Surputes -o
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Ie3>l 9It6: spo€ru {8.raua pnelIrytp
078 +- GAV " e) a
: >lae^Vesrlraxa Suunp peurnq sarJo[eJ Jo 'oN {1;ep ey'pag1 Ip
:3uluuru >lel.^ /Jnoq I
pue Sururerl lq8ra,tr >laa,{Vsrnoq g spuads oq.,vr 'Molaq uorleulol .
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lttsnh rol nNlh
THE COI'IPLETE GU DETO STRFNC__ -T.

Food group Number of Food Portion size

portions each day
Vegetables 3-5 I portion = 80 g
Broccoli, cauliflower 2-3 spears/florets
Carrots I carrot
Peas 3 tablespoons _ '' -!-

Other vegetables 3 tablespoons

Tomatoes 5 cherry tomatoes
Fruit 24 I portion = 80 I
Crr
Apple, pear, peach, banana I medium fruit
Plum, kiwi fruit, satsuma l-2 fruit(s)
::- -

Strawberries 8- t0
Grapes t2-16
Tinned fruit 3 tablespoons
Fruit juice I medium glass
Grains and 4-6 Bread 2 slices

Potaroes Rolls/muffins I roll

Pasta or rice 6 tablespoons
Breakfast cereal I bowl
Potatoes, sweet potatoes,
yams | fist-sized
Calcium-rich 24 Milk (dairy or calcium- I medium cup
foods fortified soya milk)
Cheese Size of 4 dice

Tofu Size of 4 dice

Tinned sardines l-2 tablespoons

Yoghurt/fromage frais I pot
Protein-rich 2---+ Lean meat l-2 slices (40-80 g)
foods Poultry 2 medium slices/l breast
Fish I fillet
Foo 2
:4.8ts,(
Lentils/beans Size of your palm

Tof burgu/soyaer t-2

or sausaSe

l6
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Jo es"alar aql salelntulls osl" al€rp^qoqr1?c aLlcntu MoH
'an8r1e; pue .{1rsua1ur Suruterl pacnpar '.{3
-raua .^.\ol 's1ana1 ua3oc,{13 altsnu uI sllnsar
^\ol fIVHOAHOEHV3
ap"rp.,(qoqrer ellu oo1 8ur1eg 'Furure'l qlSua4s
lsEoJ q
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dr 3u,rq d,er-r or lep e atinnl Jo e)Lo s1;aulalddns :no,( Surpn:'pueq reqlo eq] uO lanl epr^o-rc --
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llel se anssrl ellsnl! u,anop 3ut>leerq
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'3 e >ll€us >llnq-^ o1 ar.role:-q8rq snotltllnu ueld . l3-raue ro1 ureql Sururnq upLJ] reqleJ serrol€l :-.
'srnoq oorql ueql.le8uol sde8 p one 1e1 selrd;:o1s lpoq rnol leq] sueeL-u pue ,osuoc:=
pue - sJnoq oorql o1 o,a,q fuena ll-re;n8e.r 1e; . uorleld?pe uorlp^r?}s, eql Pellel sl slql u^^op . : -
llrep >1teus eerql PUe sleaul o1 e1€r rrloqeleLu:nol asnernol 1eq1 sr e)?11 =
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ueld serlrnrl)€ -reqlo SurlnpeqrsoJ ueeu leuu srql -u L.u
es€eJfap ]sepoLu l.;enr1e1e..r srql luel -rec :
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sdp tu;pe upt-lqtp/V\ a)Iqlul ouo|e rno^ tu;pn3
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sPr€r jo ))aP Jo azls xqslj lllo
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 _T-. ' \.C
THE COI.IPLETE GUIDETO STREI.: .

encouraging muscle building. A lorr -carbohy- Figure 3.2

drate intake causes protein breakdortn and loss
Calculating carbohydrate needs
of muscle mass. The lnternationa Conference on Foods, Nutrition
On the other hand, eating too much carbohy- and Performance in 199 | recommended that car-
drate in one meal or over the course of a day h^^\,rlrr+Ac
uv '/u, ULUJ ^"^',i^^
Aa. f i
^^.
ranl nf rl; I'r r:ln

may result in unwanted body fat once the body's ries for most athletes, For strength athletes, it is
glycogen storage capacity is exceeded. As a gen- more accurate to calculate carbohydrate require- GI
eral guideline, you should consume 5-7 g car- ment according to the muscles' needs rather than
bohydrate/kg body weight/day, depending on toLal calo-e ntake. M-scle glycogen is rot depleL-
your individual metabolism, body fat level and ed the same extent as that of endurance athletes
training volume.' If you weigh 75 kg, you would and the'e is longer recovery rirre beLweer^ wo'k
need a minimum of 375 g and a maximum of ing the same muscle group. Carbohydrate needs
525 g carbohydrate daily. A.F n rlrc ,rrr^r r-:telv exnacssea as or.l'r< ner t p of
Exampk body weight and hours of training.'
For a 75 kg male:
carb ohvdrate ne eds
{ir: !);aJ ;l)
=
Figure 3.1 The Glycaemic Index of selected high Gl foods (60-l0O)

F,$rre 3.3
pw Gl fo<
'!l9l9f-u-3e-r,

GI

i S.f *6-+'d
€-'{ 6- ao "
".""i":d:1i,t""-:,".$".':,Fc Pt
o"t-
o"o
oo

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f eo*, -s
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s efP*.8"
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"
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i
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TIE CO|4PLETE GUIDETO STRE\C__ -tr. \ NG

which facilitates a steady uptake of glucose by

the muscle cells for glycogen storage, and ls carbohydrate loading
minimises the conversion of blood glucose into beneficial for bodybuilders?
body fat. Cnmnetitirre hodvhr rilders sometlmes use carbo-
The best way to plan a low-Gl diet is to 1..,,.1-.+^
nyO'ate l^-,.1i^^ r^ ll1C'ea:c
loacl"lg IO ^--^i.^ l lJ)Lc -^ l-^f^-^
-)4c uc ur c a

balance each meal by including: compettion. Whether this really rs beneflcial is

. a lean source of protein (e.g. chicken breast debatable. ln one stLrdv researchers measured the
'' "
.-'"-"/l

or cottage cheese) s rth

m. rqc e 6' ', -ire r.:le hodvh. r,lderc heln'e )1d
.,' o[
. a fibre-rich carbohydrate (e.g. potatoes or ^r -^ @ LUI
dlLCr ^-^r-_ | _^ -.r _ Li_h_ca.bol-vd.ate dief. This
lLl Ur d lu O I llE;r ' !u

pasta) carbohydrate-loadrng diet rnvolved three days of

. vegetables (e.g. broccoli or green salad) heavy weight training on a low-carbohydrate diet
' a little unsaturated fat (e.g. olive oil dressing / 0 ne'cent c.:lor:ec ['onr ,-;rhohvdr; e) [o lowed
or nuts). hr lhree d,rus .vLrSrrL r-rini-.
oliohr rnreiah+ L or I r5u^. rd' hi-h .."
I r5r -Ldl
"..,/, -, "6' .
rorvdraJe d et fBO nor cenI ca o-ies 'ror caroc-
hydrate). The control diet involved the same
".-b sht
we _ trainins b Droeramme
T -6 * but the men ate a
The glycaemic index -+^^r--..r
'*
^, ^-^.
-r sL i.,^-rE *.he same number oI calc._
>Ld ru4r u u Pr uvruil L

The glycaemic index (Gl) is a measure of how Ire., JU wl-ar

c), So h/nncled)
vvr oL rrdPPs rsu. /--.h^L.
!o uvr r/!^--,^ l^-r:^-15 u! \I
dLq rvour'
quicl<ly your blood glucose will rise after eat ng a not increase the muscle circumference in any of
snerilc amor.nt of ,: oi.,on 6:-l6i-1 ,:--1a All fn615 lnc uvu/ uvr,i derc rn,hirn
L rL hnd.rhr ilL | )u55q)t) t --rdl t Pr
^.n-:h
vud, /
-^^+-:^r^^
lvr ---t-^|.,,!--te
rL4r I r 15 lapv r/ur a are ranl<ed on an index has no beneft after all,
from 0 to O0 relative to pure g ucose, wh ch has Ohvio, .slv th s is r.ci a sinp e sLudv so '.- its llndrnps
', "''5
the brghest Gl value of lO0 Thus, high-Gl foods are not conclusrve. There is plenty of anecdotal
.,,/ r.^;-l
nrn;r rra r ral:lir,alr, ,'apra .nse ^ hl^^,!
-^ ,n ^l -.
D'ooo grucose ari,aanrc frnm harlrrh rilrJor< lh:l e ;raal, tArsla
and low-Gl foods produce a slowe[ more sus- ln:d no hefore : rnmnetii'on imnrnrreq mr rcalc
talned rise rn blood glucose. Figures 3,l-3.3 show :nne:.rn.c lf vo , dcride ra rrr rhrc rcoime hn'r,-
the Gls of various fbods, divided into high-, medi- A\/pa /-- t m:v :rh e\/c e.rreilv b---
-,-' vnr onnd recr
-."'.I t( h'Y
-r-.- ard ow-Cl 'oods nm'- no f he rhree-d;'
- --b.--/--r'- denlcrion nh:sc
-- T-'---- :nd qimnl
-Y
According to this index, many complex carbohy- e: ino : h oh_e,:rhohvdT2ta A.a1 .^- ,ha rh.^^
Le Cret O Lrle tlllee CdyS
y':,,
f . r :. no'aioes. b-ead aad r.ce
req qr .ch oive
b' a ^r,^.
+^ rnmna+ +ian

qurck nse in blood glucose, while many simp e

carboh)o'aLes - such as [rJiL - give a slower rise.
It is rmportant to realise, howeve[ that the Gl
values relrie lo s np e loods beinp co.srmed.
'b-
v!--
--b
!!
'" PROTEIN
When two or more fbods are eaten together, the
Gl changes. High Gl foods eaten wth protein or
How much?
fa I rocer" le lhe orrrrnse -eqnon(e so 're G

vaues o^11 court for snge foocs. For examole,

Protein is important for muscle growth. Healy
1.rt:loeq .).rqe i "e at,relv -aoic blood 9 ucose strength training stimulates an increased uptake
rise, But if you eat the potatoes with a high- of amino acids from the bloodstream. These
protein food (e.g tuna) or a high-fat food (e g amino acids are then built up into new contrac-
butter), the resulting Gl will be lower and so your
tile muscle proteins, actin and myosin (see p. 7).
hlood ol rrncc rnrill .ricc
.- - more slow y,
To build muscle, you must take in more protein
-.- - - o.-
than you excrete - i.e. be in a positive nihogen

20
t(.
uaSo;1ru a.rr
'ellsnu-r olur pelJeAUcl uralord ero
L 3 otz Palloq - Els€o l/(oq I
3gt 1ou sr uralord l?uollrppe 'peqleeJ ueeq s€q o)?-, '(1 'd aas' u
9 P€orq l€aLuoloq^ sallls z
EDaJa) PUD sulDJ, leLr1do -rnol e:ug slgeueq .roqun1 ou pau .- -JeJluoJ -\\J
a>1e1ur
uralo.rd reqSrq eql qlrl.n esoql; ss?u ells. -.- aser{J urEi
zl 3 oot a)ulru uJono dsqt t ur sos?eJluj JerLUrs pelueuedxa Xep4q8renn lpc: a1e1dn pase
: 3og .re3.rnq n;og
8>7? tZ:o lep4q8re,tl lpoq 3>173 t I reqte SutL-i , .{aea11 'qr.'r
tt 3oe aruru elos l.rp dsqr 1
puo oAog uol salelqle 'orreluo 11 sra,r u1 ralsellrl lP -- :
sa>npo.td utonl
perJJer sole q1e qlSuerp 1o lpnp ? ul /-reln)s- --
Pol!oq oroLu ro :e8uol1s no,( e>1euu lou llrM lep4q8 :
0l 3 OZ t - sueaq lauptl per dsqr g lpoq 3>17ure1o.rd 3 g 1 ueW e.lout SutL-unsL-:-
5 3 OZ t palloq - s;rrue1 pe.r dsqr E
0l 3 SOZ sueeq pe)Pq uo lleuls I iulolord qrnu ool
sasrnd
v ?vz sPoas 3lu€sos osql z 'e8e.ro1s leJ sJSIurtulLu : .
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slep ee,',-
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P€erq ot rulV 'slnoq rnoJ ol aa.rqt ,{raaa pa:eds .1' lq slnsa-.
s 3oz alrls I uo Jattnq lnuEad xrs ro a^q olur e>t"lul ulalorcr ,}""::jj.:]a -,a,rOq'e;.:
(lnlpueLl) pall€s Pue ollsnLU ,.3
or 3 os PalsPoJ slnu€ed - ele:pLqc:
: (g't q/) pu" 3 gOt : (tl gf) t"i^1"q .-
sPaes puD slnN " "
pFo^\ aleur 31 g/ V 'uoqelndod lereua8 au- - lelopra[r: _
8l (1 azrs) s333 .{ep4q8ra.u .{poq 3173 E/'0 Jo (VCU) arue ,', s8urpuy s-
ll nrJ Jql Hll.n pc-ru.. .
g 3 ost - r.rnqSol t€j-^\ol uolrel I
^uep pJpuJr.uruoJJr paau sr.--- - llqeqo:d ,
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/ tLu 002 >llru paLULuqs sse;8 1
sr - 1o lue u =
qlSua4s l€q] papuaurlolar .{lerauaS
asooqf, 'SJJUIPII t.lLbUdlls J prp Surpec
sr Sztt aSeuor uotrPr ll€tus I -ol€r Jo -r;:
(ecr;s lrrqr ;) Jo leql u"ql ssal lual rad 0t s€^. sraulel] ql,: --
paf,u"^p€ Jo lq8ra,n ,{poq 8>17luerur,t.: ' € ale ue,._
or 3 ol rePPaq)'asaaql orJ-r€s eL.ll
uralo;d eqt l€ql punoJ ,,(pn1s aug . q-
s;:lnpoldAlloe oqJ€) LUC-
alJSnIu alnpui pu€ JuauruoJl^ua JII{-: -:
vz 3 oot ourJq ur Pouu€) -.ler-q3rq : -
u? ur?lur€ru ol luelf,IJJns ua1;o sI srq; '5u
- Eunl ulr ll€tus I
asualur Surrnp sutalo;d elf,snu Je^\aJ -- paMoiloJ (-
r€ sost pallr.r8 - lare))eh lelP olerp,
learq no.( os 1t Sur,r.rasuoc uI luaIlIIIa '.
sz 3 ozr Paq)eoo - Pof saurof,eq ,{poq aqt arull ra^O 'a{"lul rr.-, 1o slep ea-
LV 3 olt palseor 'rearu lq8r; - lorynl srql - ]erp 3_
ur suorleuel ol tdepu uur ,{poq aql elrtru.r..
l;uo reau pue eJo]oc
'r+lnorB elJsmu rog lequalod crlauai -
5€ Soet 'pe1;u8 - lseorq uo1rtq3 eLl] poJns€3
pe;;uB
pue (snpuqs Suturerl aql 'a'1) Surure,rt r:.
t€ 3 sot lears rellU -,oag .Lr
,{rrsuetur Jt{t uo osle lnq Jlelut uralo:d sr l€D|Jeuac
tqslt puo 7oa1111
e eJo]oq e:
.{po 1ou spuadap qrtor8 apsntr l 'qt.tror8 ;-
(E) azls -oqJ€l osn
pu" alelq uralo;d uaaMlaq drqsuotlela.r .'
uratou uonnd Pool e tou sr JJJt{l 'rr^amo11 'Sururert preq_ '
l
'ql;u= isJoF
- ssol apsnur ua^a lo 'sseru pu€ azrs
tu
sure8 :e-rto1s uI llnsal p,,rt ,(cuarcgep y ;
illsnh lol nNrX
TNE COT'PIETE GU DETO STRENG__ -:_ \ NG

lentils, nuts and cereals). However, if you eat a

kotein and arnino acids mixture of animal and plant sources, you will get
There are dozens of amino acids but the bod, more amino acids as well as a better range of
Lv n[
rqec nn[u/ ?O them :s lhc
v Lr rL hr
uurrur 15 h
'ild,no orf.q nI
uv!\J v nro
Pr L-
other nutrients (fibre, vitamins, minerals and
te nq f roht of rhcqe ,re ,ndiqnenq:hle
,L'rPL I rru' - :m nn ,rr d
- carbohydrate).
(iAAs)
\""/"*'-'_''l.-' that s. thev are essential and must be If you're trying to gain muscle mass but want
cr nn rLu
)upP rerl in |
r. lha
il.L r-.lror
u )<
u- d) rh^
Ll lq uuu/ .Ldl.^^^+
ll uL
-r'a
llldK'-
-
to keep body fat under control, choose lower-fat
^^.1..
them itself,The remalning l2 can be made from protein sources like skinless poultry, low-fat
oLher am no dcids a^d a'e Lermed 'd spensab e' dairy products and protein powders.
r '-/ are
other words. thev " - non-essenria ,
The protein content of various foods is given
Three lAAs valine, leucine and isoleucine are in Table 3.4 (see p 21).
termed BCAAs, due to their branched struclure,
These are used ds luel lor ererg by the r,,scles d;r-
ng intense exerc se whe^ glTcogel slores are low. FAT,
Fnnd nrnlcin< irr'rh: b IAA rnnlenl
' .- hioh '.- ' in nronor-
T --T-
t ors rloseiv mr-ched ro rLe bodv's -ecu reme^LS Athletes should consume 15-30 per cent of their
.-^ "5drc
, A +^ -rli-
o-e LO l- ,,,^ a
ndr'e - l-i^l^
lrlBl A ^l^^:- ,1 ...
UOlOSlCdl ,^ /D\/\
Vd ,Ue (DVr. ll\ls i
lS
calories from fat.' Eating too little fat puts you at
d neasure of the use[ulness oI d p-oLeir Lhal s,
risk of a deficient intake of 'fat-soluble vitamins'
the proportion of the protein that can be
absorbed and used for growth and repain Eggs
-ldve Lhe T igresl BV ( 100) o[ a 'oods, a rrougl-,
A, D and E, and essential fatty acids.
Eq
;rL1c
according to supplement manufbcturers, whey Essential fats
nrntein
. vLLr c, tnnlam6nl<
rrp/rur , rLrrrr h:\ ^.,^^ I L;^f,^r
^ cvcl
rur'E I '15 'sl ',r
Vd uq),
' '^- 3n:*l,C s,gulceg
The two essential fatty acids - linoleic acid and
o naxim se Ll.e Denefits of p'oteir' ,n Tour diet, i -.'::- -
alpha-linolenic acid - are vital to your health
e; a .ri
'l . rre o[ nro I e n foods so rhat the shortfal
and cannot be made in the body. !\hen you eat
o' ar no ac ds n one is complenenled by tigher
linoleic acid, your body converts it into a num-
announts n the other: For example, combining
ber of other fatty acids, including gamma-
beans and rice means that the shortfal of lysine in
linolenic acid (GIA) and docosapentanoic acid
r'..F < .nmnlcmenled h" hioher ,imnr nr<, ,n thc
(DPA). Linoleic acid and its derivative fatty acids
beans, Cther combinations suitable for vegetarians
are called omega-6 fatty acids (there is a rigid
nclude tortillas filled with refried beans, rice with
-. ./1e,f c rie e c.aeVe-r, u ilr ro:r' ,et t ?uLLr,, link, or'double bond', on the sixth carbon atom
^r i_cr -r n'1
.-^ . |:- 4 uur
L. ,^Iar.^!
Yvv'
*i-rried rofu wilh noodles. in the fatty acid chain). \A4ren you eat alpha-
,u 5g ru )1il ififfil( Se|jirq€S
linolenic acid, your body converts it into eicos-
r

apentanoic acid (EPA) and docosahexanoic acid

.:
(DHA), and these are called omega-3 fatty acids , *':--- -:
(the rigid link occurs on the third carbon atom).
Which foods? Both omega-6 (from most vegetable oils and
\bu should get the majori$' of your protein from margarines) and omega-3 (from oily fish and cer-
food sources rather than supplements. Animal tain nuts and seeds) fatty acids are essential for -r;r!l
sources (poultry, fish, meat, dairy products and good health. They are involved in cell mem-
eggs) generally have a higher biological value brane str-ucture, especially in the retina of the
iBV) (see the box entitled 'Protein and amino eye, the brain and the heart, and the body also
acids') than plant sources (tofu, QLrorn, beans, uses them to produce a group of hormone-like

22
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alIT-aUOLrrJO
'(sur;;o3.red.reg:1-ro1,r,rep) ue16 e8eLug aql'(966 1)'['uosurqoX Pue'd'V'solnodout5:er;no< oqe lpoq a
aql Jo euite.
.xel€jf,Jo (esop {tep papuaLuulo)or oql) salnsder g
-Iuatu IIal
roJ I"rluassa
l:s try -Jaf, puE qsrJ
l:z'L Z'L I
dsql I ;ro elc:
puE slro aiql
t:207. t'0 | s0'0 dsqr I lro Je oljr.i
'(urole uoq.rr
l:8 | z'L v'0 dsqr I
esteu uo,(e
", sprce ,{11eg E
l:sz s'€ t'0 dsqr I
auueS;etu elc:
dsqr prce JrouE\J
l:6L 6'L t'0 I llo uJc:
g-o8auto Jo sac;nos poog -soJra olur I
-eqd1e lee
s:l t'0 s'0 *lueua;ddns prre-,bre1 le)rc._ luole uoqrEJ
l:l L'0 L'0 I
33a per;rr.ro; g-e3au^
pr8r"r e sr ar
v'l:l v'l z 3 oot ln c-_
sprce,fue; a.
9'0 8'l 3 ool 3u r-r-
€:l = - prJ€ Jrouetu,
s'z: I 9'0 s'l 3 oot uot]-::
dsqr lnu:,-' -erurue8 Fu
l:€'s 9'L v'l I llo
dsqr -tunu ? olur
z'vil 8'l s'L I llo Poasx" -
L'Z dsqr I llo Je^ll P3_=
lea no,{ uaLL
€:l 5'0
dsqr qtleaq rno-i
6V'0:l t'€ s'l I llo Paasac. -
sg-o8auro Jo salnos poqg puE prf,€ Jrr
ollDl €-D8auo
ry.-o8oug s9-o8aurg sg-o8arug uoll.w Poo:*
:
-SUILIIE]IA
.. JTO
t
'alqlxau arotu saueJqruau IIaf, par - sg-e8auo pue sg-e8auro Jo acueleq € aLIII-.: -- p no.,( qnd r
Surderu pue ftrsoosr^ poolq Surcnpar 's11ae rno,,( ol paau nol aoueuuoy.rad pue qll€eq pooS r rreql Jo lueJ
o1 &anqap ua8,,ko Surslurldo_lq aoueruro;rad 'Alrep (pJ:' '
crqoJae acuequa osle AeIu lI (,'AJa^oJaJ ]no>lJo^ -drund'paaseder'paasxeg !nu1e.,ra.'3'e) po u -
-1sod paads pue 'ssau;;rls lurof pue ured 'uor1 -e8aruo ue;o uoodsalq€l auo Jo >laa.ta. € ,.uc ---
-eruru?lJur af,npal leru sg-e8aruo erour Fununs '[Jla>lJetu 'saurp:es) qsq ,{po 3o suorl:od r -
-uoJ leql 1sa33ns oJ aluaphe Surlunoru sI araql auo }"a ol rulv s'apelrt uaaq osl" seq \-_-.
^Ep
pu€ Vdg F gg'0 Jo uollepuoururorar -
asrcJaxa pue sg-e6auu6 ua,rr.8 sr spo
.S
-edas y 'VHCI pu€ Vdg 3 9-6 punore ap
IIr^4,
r{f,rq^ '1ae.u. ,rad qsr; lpo ;o uorl:oc- -
'.[ra.toca,r ]no>lJo^ 1e3-,t,ro1 ',{,r1p
lseel l" 8ur1ea sasIApE luaurura,r.o8 aql q.i:. -
-1SOd ,,,rO1S ua,ra 'Ured pue sqllque ploleulnal{J leJ-re^{ol 3so
'sprce ,,fi1e; I€rluassa JoJ VCU ou sI -,:.
'uorlerutuegut 'aseasrp u€aq se qcns 'srua1 lue^.\ lnq ssEt
-qord q11eaq lueu o1 salnqlrluof, leql sq-e8aruo eqSnt! I": -
o1 sg-e8aruo Jo alu"l€qul sIil sI ll leql e^ellaq pue sl"rauru
qradxa luetr1 'sg-e8aruo alrll ool pue sg-e8auro 'sasuodsa; ounulrul pu€ \'. ;o a8ue: ra1
r{onru ool arunsuoJ lllua,r.rnc aldoad 1so1q -rlrellur aql s€ qf,ns ',{poq aql ur sasseco,rd . la8 pilr no.l '
aleln8ar esaqJ '(sprou€soJro, peil€l saJu: - e 1ea no,{ y '
*'sg-e8auo Jo 3 g Lra,ta ro3 sg-e8auo 3 1 lsea1 le
illsn^ loi aNrh
THE COIYPTETE GUIDETO STRE\: _ -] ' . \.G

Which foods? endurance athletes that consuming carbohy-

drate during exercise lasting more than one hour D€
Oily fish - such as mackerel, pilchards. rrout,
maintains blood sugar levels, delays fatigue, and 51
salmon, herring and sardines - is the richest
improves endurance and performance."' A few
source of omega-3s. However, alpha-linolenrc
studies also suggest that consuming a carbohy-
acid (the precursor to EPA and DHA) is also
drate/protein drink during a strenuous weights
found in other foods - like sweet potatoes, rtal-
workout lasting 45-60 minutes may encourage
nuts, almonds, rapeseed oil, walnut oil, soya oi1,
faster muscle growth, delay fatigue and give you
flaxseed oil, flaxseeds, chicken and beef.
more energy to perform those last few sets. It
Alternatively, supplements and foods fortified
may also reduce the risk of excessive protein
with omega-3s (e.g. omega 3-enriched eggs, (muscle) breakdown during the latter stages of
margarine and bread) can also help increase
your workout.
your intake. The best sources of omega-3 and
However, if you wish to lose body fat or pre-
omega-6 fatty acids are given in Table 3.5 on
vent fat gain, be aware that many commercial
p.23.
energy drinks are high in calories. If you drink
too much, you could end up taking in more calo-
EATING BEFORE TRAINING ries than you burn off!

Eating a low-Gl meal trvo to four hours before

training will produce a slower release of energy, EATING AFTER TRAINING
help maintain blood sugar levels during your
workout and spare muscle glycogen. Porridge'
Studies have shown that consuming carbohy-
cereal with milk, a chicken or cheese sandwich,
drate within two hours of exercise speeds glyco-
a jacket potato with beans, or pasta with tuna are
gen recovery't and improves performance the
suitable pre-workout meals. Combining carbo-
next day.''
hydrate with protein and/or fat gives a slower
Combining carbohydrate with protein
burn than carbohydrate alone. If your last meal for replenishing
seems more effective strategy
w-as more than four hours before your workout,
glycogen than consuming carbohydrate
have a small carbohvdrate-rich snack - a alone.1r'rfi
r;rB
A study at the University of Texas
banana, a handful of dried fmit, a fruit smooth-
at Austin found that a carbohydrate,/protein
ie, 300 mi of diluted fruit juice (.50/50) or a sports
shake (112 g carbohydrate plus 40 g protein)
drink - about an hour before your workout to
accelerated glycogen re-stocking in the muscle
boost blood sugar levels.
by 313 per cent compared with carbohydrate-
Aithough most of the research on pre-exercise
only drinks."i Protein combined with carbohy-
meals has been carried out with endurance ath-
drate stimulates a greater release of insulin,
letes, it seems that consuming approximately 1 g
which promotes faster uptake of glucose by the
carbohydrate/kg body weight about an hour
muscle cells and faster glycogen storage'
before exercise helps you keep going significant-
Protein-only drinks fail to increase muscle
ly longer than consuming nothing.
glycogen," so save them until later or, better
still, add some carbohydrate to them to make
EATING DURING TRAINING them more useful.
However, the benefits of a post-exercise car-
There is plenty of evidence from studies with bohydrate/protein drink don't stop there. A fur-

24
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IHE COIYPTETE GU]DETO STRE\G-

Fost workout snacks WATER

. lYeal-replacement shal<e (carbohydr-aierprotein Of all the nutrients, water is the most important.
drinl<) Without any water or fluid, you'Il last less than a
. Protein shal<e and a banana week. It makes up more than 60 per cent of your
. Chlcl<en sandwich body weight and is vital to all cells.
. Bal<ed potato with cottage cheese Water is the medium in which all metabolic
. Porridge made with skimmed mill< reactions take place, including energy produc-
. Tuna sandwrch tion. One key fluid - blood - carries nutrients
. Wholegrain breal<fast cereal with sl<immed mtll<
and oxygen to the cells and helps rid the body of
anc yognurr toxins. Fluid acts as a cushion for your nervous
. Fruit yoghurt system and acts as a lubricant for your joints and
. Protein/energy bar eyes. On top of that, proper hydration helps to
€!
keep your body temperature stable - you sweat
r-
when you get too hot. :-
EATING BETWEEN You need to top up your fluid levels frequent-
WORKOUTS ly because you lose water through sweating,
breathing and urinating. Most experts recom-
To promote efficient recovery between workouts,
mend consuming at least a litre of water for
divide your food into several small meals - ide- every 1000 kcal expended. Since about one-
;r
ally all with a low GI value. Frequent small meals
third will come from the food you eat, the British
produce more stable blood sugar and insulin lev
Dietetic Association recommends drinking at
Ieast 1.5 litres/day. That's equivalent to roughly
els, promote efficient glycogen storage and
increase the metabolic rate. \\4ren you eat more
sir to eight glasses, although you'll need to drink
frequently throughout the day, you encourage more during hot weather and when you exer-
cise. Thble 3.7 gives some tips on how to drink
your body to use calories more efficiently, ra.ther
than storing them as body fat. Every time you eat
more water and keep properly hydrated.
a meal, ertra calories are burned to digest and :-{
metabolise the food. This is called the thermic :i
effect of food. A mixed meal - protein, carbohy-
Dninking and exencise i":
s:
drates and fats blended together - uses about 10 Drinking water before and during training will
per cent of the calories for this purpose. For opti help you to exercise harder and longer. One of
mal muscle-building and fat-burning effects, you the most important roles of water is to get rid of
should consume approximately six balanced the excess heat produced by your exercising
meals or snacks throughout the day. Each meal muscles. Water from your blood and extracellu- -:
should include one to tw-o portions of carbohy- lar (outside the body cells) spaces is transported
drate-rich foods and at least one portion of a pro- to the skin's surface, and evaporated by heat
tein'rich food. Include plenf' of vegetables with (sweating). If you're low on watet, your muscle
at least two of your daily meals, and eat a mini- control and strength will diminish. A loss of just
mum of three portions of fruit each day. Thble 3.6 2 per cent of your body weight can reduce your
lists nutrient-rich carbohydrate- and protein-rich muscle strength and your aerobic capacity by at
foods, and gives practical advice to help you plan least 10 per cent. Your thirst mechanism only ir

kicks in rvhen you have lost 2 per cent of your ri

your daily meals.

26
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TiE COI1PLETE GUIDETO STRENC-_ -:' \G

.i.r; .;.i...:r,...1llltlrl,,:.t,i;,.X ..Xt ;

Keep a bottle of water on Your desk
Carry a waterbottle with you throughout the day
lf you don't like the taste of tap water, try bottled water or flavour it with a slice of lemon or lime
Other ootions include flavoured water and 'low calorie' soft drinks (but try to avoid those laden with
artificial sweeteners and flavours), herb and fruit tea, weak tea, and coffee substitutes
Have a'water break' at least once an hour - set the timer on your watch to remind yourself
Get into the habit of having a water break instead of a coffee break
Drink water before, during and after your worl<out - tal<e a l-litre bottle of water to the gym

body weight - by which time your performance ing, dizziness and nausea. Severe dehydration
will already have suffered. (B-10 per cent loss of body weight) can lead to
If water is not replaced during exercise, your heat stroke and death.
blood volume drops, your cardiovascular system
becomes stressed, your heart rate increases' your Dehydration check
blood pressure rises and exercise feels much
Check the colour of your urine - the more trans-
harder. You also begin to lose concentration and
parent it is (i.e. the Less yellow), the better hydrat-
feel more tired. A 4 per cent drop in body weight
ed you are, lf it is a golden colour or a deep colour T*HIYIA/i
due to dehydration causes a 20-30 per cent drop I
with a strong odouq you are dehydrated Passing a
in strength. You may also get headaches, cramp-
small volume of urine havtng er perrenced a strong
sensation to vistt the toilet is also an indicaton

Thirst
Thirst ls the most important mechanism for DRINKING BEFORE, DURING
ensuring you tal<e in enough fluid. When you
AND AFTER T-RAINING-
expenence thrrst - a dry mouth and throat, a
craving for drinl< - your body is signalling dehydra-
Make sure you are properly hydrated before
tion, This is detected by osmoreceptors in the
your workout. The American College of Sports
hypothalamus region of your brarn.They are able
Medicine (ACSM) recommends drinking
to detect changes ln the osmotic pressure and vol-
400-600 ml of fluid two to three hours before
ume of body fluids, When your body's fluid level
exercise'" then 150-350 ml every 15-20 minutes
becomes low the sodium concentration and,
during exercise. In hot or humid conditions you
therefore, osmolality of your blood rises, signall ng
will lose more fluid so you will need to drink
the thirst sensation in the hypothalamus So, you
more. Make regular drink breaks a part of your
get the urge to drlnk.
workouts and start drinking early in your work-
lt is tmportant to realise that feeling thtrsty rs
out. If you wait until you are thirsty, you will
like a red flag - it means you are already dehy-
become dehydrated and your performance will
drated by at least 2 per cent of your body weight
already have suffered by the time you drink. If
You should not wait until you get into thls state
you feel nauseous when you drink, this indicates
before topping up To keep properly hydrated,
that you are dehydrated, so ensure you drink
drinl< before, during and after a worl<out
plenty of r,r,'ater. After your workout is the time to

16
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S]VHSNIIAI GNV SNIUNVJ-IA Jnolol co3:
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THE COIYPLETE GUIDETO STRENC__ tr- '.. \G

What are free radicals?

ORAC Score*
A free radical is an atom or molecule containing
an unpaired electron, lt is highly unstable and reac-
Fruit tive, and capable o[ damaging fbt- and protein-
Prunes 5770
containing tissues,
Raisins 2830
Free radicals are produced continually during
Blueberries 2400
normal cell processes and at low levels even
Blackberries 2036
Strawberries | 540
have a useful role: they help manufacture
prostagland ns, kill bacteria and heal wounds, lt's
Raspberries 1220
949
only when free radicals are present in excessive
Plums
750 numbers that they cause problems. They can
Oranges
Red grapes 739 destroy celi membranes, membrane proteins,
Cherries 670 DNA (the genetrc matenal found in every cell),
enzymes, blood cholesterol and mttochondrta
Yegetoble
membranes, and over a period of time free radical
Kale 1770
damage is thought to be responsible for the devel-
Spinach 1260
980
opment of arteriosclerosis, several cancers and
Brussels sprouts
890 the ageing process.
Broccoli
Beetroot 840
Red peppers 710 Some bodybuilders eat very monotonous
Onion 4s0 diets, centred on only a few foods. This is bad
Sweetcorn 400 news because the more restricted your diet is, the
*Oxygen Radical Absorbance Capacity - i.e. the ability less likely you are to obtain all the vitamins and
to combat harmful free radicals per 100 g. minerals you need. By increasing the variety of
foods in your diet, you will automatically be get-
ting more vitamins and minerals.
SUPPLEIVIENTS
Vitamin and mineral supplements Bodybuilding and vitamins
A multivitamin and mineral supplement can act One study of competitive bodybuilders found that
as an insurance policy if you aren't getting enough those who consumed roughly 15OO kcal/day had
nutrients from your food. Regard it as a top-up low intakes of several minerals, which put them at
rather than a main provider of your intake. rlsk of calcium, zinc, copper and chromrum de{l-
Supplements should not be substitutes for a badly ciencies," Researchers at the University of
planned diet but they may be beneficial if: Alabama at Birmingham, Alabama, also found that
. you eat erratically and fail to consume five competitive bodybuilders consumed less than
portions of fruit and vegetables a day 70% of the RDA for folic acid, vitamin F, calcium,
. you are on a calorie-restricted diet providing potassium and zinc.IThese low intal<es were part-
less than 1500 kcal/day ly due to therr low-calorie (food) intakes during
' you exclude one or more major food groups the pre-competition diet, and partly due to their
(".g. u dairy-free diet). avordance of dairy products.

32
LL
'0I't alqeJ ur peslrstuurns el€ sluelrl uratord lpep rno,,( laaru dlaq uer .{aqa 'o{eu-
-alddns uralord luaraJJlp Jo suol pue so'rd aql urelord rnol luatualddns ,(gecrs"q - uralo-:^-
JreLll o1 er
'(auo1e pooJ tuo+ spaau .,(os -ro ules?l '-,(aq'nt .{11sotu - srap"uod ulrlo-C
3ur.lnp sa>
s,.,(poq aql laaru ol l1nlUJIp arour lI Surleu sluaLUalddns utalo't6 -ped e,rer,.
'sar'rnos IeruIuE qllnt paredruol urer8 "rad uralo-rd 'LUn llet :
ssal ,,(lqeraplsuoJ ul€Juol saJrnos 1ue1d lsour)
ueql sse
larp ue8a,t ro uetrelaFa,t e Furrunsuoc asoql .{q 'srnoloJ Pue s8ur;noAElJ 'r-:
]eq} punc,,
ro (u.ntoplearq ellsnru lasJJo u€c uralold 1euor1 -ualae^\s I€I3rJllr" ur€luol A"lrI pue erqu uI
-rppe) la1p patf,I4sar-alrolef, e uo asoql ,{q ua1e1 -
;o llrs,re
are laql 'aprs u.,nop aql uO 'sl"aru;o areld -Uep LUnrL-
aq osle ,{eur .{aqa 'poo; q8noua aurnsuol ol l1nl ullq1 Jarller 'a1e1u1 l"uolllrlnu rnol luaualdc:' }e LUOrll t.
qSq qty't -
-gJIp 1l puu oq,^^ sluaruarrnbar uralord 01 sparu uaa.4qaq ua>lq aq 01 papualut are -i; -' peq lepi::
asoril roJ p;asn,{pepcrlred are pue luaruarrnba: 'rua1s.,(s aunururl rno.{ eruequo pu" Sutu-.'
}?ql punc- :
JSuJlur Sur.rnp alJsnLu aJeds 'lualualtnbc.L -
'sluewalddns -ord rnol laaru dlaq leu qerq'tl. 'ura1o:d i: - suf
lenPl,n -:
-lPUl u€qlJaqleJ uolleLnLuro] ululell^lllnLU e e)e} o1 ureluoc lsol I 'pooJ 01 a^!€urall€ Jualua^uol
prJuEIEq (l1euortr:1nu e apr,tord - slerJultu :' -
JeEoq sr 1l Lueel e s€ )Jo^^ pue ]l?Jelul sl?-leulLu
pue surtu?1rn (ue;1 se:ueleqLul ul +lnseJ uel (eql sururelll'alerplqoqrec'ura1o,rd Sutureluor ---
-1aS aq l11err
se leuorssalo.rd qll?eLl ro lsluotltrlnu e lq pesl,rpe pue sal"qs - quarualddns luauarelda: 1:-
ssolun slueL.ualddns luaulnu-e;3uls plo^V ;o .,!arre,r a
sluaulalddns luauuaceldal lE3,', pu" surLuetr.\
'slueuuelddns ro1 sl turl ;eddn ales (sr
aql larp r
senr3 l:ue8y sprepuels pool eq-1 -rornlle1nueLu
peq sr srr{J
oql ,(q ue^t3 osop popueuuoler aql MolloJ pu€ 'acu€ruroJrad pue qrleaq uoddns lll ,'
snouolouoLLr
laqpl oql uo sutLuell^ esoqlJo slunoue eql )roqr sl€Jaurru pue sunuell^ JO SIAAaI (l?rLIJou. ...-
sLenr;e 'o5 oturl Jo por-red e le^o ua>1?1 1l e8euuep ol sr ]uauralddns e 3ur1e1 3o lurod aloq 1 - -
onreu asner ue: (lep73u 9637 ue!1 a-roul) 9g urLu 'aru?Lurolrad .rno.{ uo l3aJJa a,rrle8au E 3-\l: - -
-elr^ jo sesop q8rp C ululelt^Jo swe-r8o;:luu g; o1 ',{;ano;o-r -rno,( umop ,lrols 'sJSSJJo.rd asoq - pue sretu?l
dn ureluor slueuolddns ]sol/'] sei)snLu oql ur o1€l -uanIJJa al{l alnpar,{1-rea1c ppo^\ o>l€lul l';-, -le^aP oql .r
-nLun)fe o1 Luntllef esne: lleleur]ln uel pue 'solll -qns 'slq1a^elql" nol dlaq lsnf -,(etu tr-- - lelrpeJ ee,r,l
V --
-dns e puv 'sassJJo"rd asaqt errpuoqlo] _
-re|n8e:rr leeqlj€eq Pu? eesneu '€eoqrJelp Jo uol] ;o 1;e asrr-urr
-edrpuor osnel u€l suuetSot:tuu 0S ueq] raleelS a{€}ul alenbape u€ leql 1err3o1 stuaes lI !i: '(ller
^re^e
'suralotd
urLlr?1r^Jo sasop l1repleln8e; (pelrnba-r se,(poq lqoq€leru relpo .{re^a .,(1erql,t pu€ uolql'. : e
C
ulLu?1ln olul pe]ranuol eq uel aseql) ue: ,(aq1 s
eql ur v 'uorletu"roy IIal poolq pal 'arnlJeJnuelu :
sluer-ualddns plouoloJet Jo euolole)-€1eq Jo LUroJ a^tssa)xo u
'uorlenpord l-8"raua roJ l"quassa ar€ sl€laL-:'-
aql ul uo)el lsoq sl 1l 'sesop sso)xe plo^? oI surLuEttn reql uJ^lc .,{la,no.ral lno>l'Io.\\ -' s,]l spunoM
'3ur1rtuor, pue ssoDleom esne: leuu suue.tSollttr-l oJnlfe]nueLL
lJeJJarlaql ro 'quauralddns 3o s1ea;;a Fu-
-Hlleaq aq1 ernseaur lou p]p salpnls 3L-- ue^o sle^oi
000'09 I Jo esop el3uts y sorqeq uroqun ur s]le1op
qlJlq osn€r uel llueu8eld Sur"rnp sue.t3oll uu rrlpo rrp uO ,'111r.d ,{uLunpl oqoreld 3ur-rnp 11lent
,(llep rel salaFlle qll.4\ paJ"duol eJu€rnpua i -
O69 I uegl releer8 V ultu?}t^ Jo sesop
-n8e-r 'e1dr-uexo Jol sasoP q8rq ur ;n1uu-req aq leul 'qt5ua-r1s ut sutes lJleJrB aluattedr-' -ureio-rd pue
slueuuartnbal -rnollo ssofxe ul uele1 slueuualddn5 sqtuour tq8ra.;o po^1-rad e .ro.; sluarua;ddr' -leeJ pue elc
pu" ururl?ll^ ua^rb' eJe oq-^ salaFllE -.: 3u uteluo: e
:sluawalddns uo -pnls uI 'acu€tuloJJad af,u€I{ua sluaulJ- -:
osop#r^o ol olqlssod il sl -uI[I pue uIuIelIA 1"ql af,uapha aIIII s- - ist
illsn^ lo! aNlt
THE COI'IPLETE GUIDETO STRENG-- -r r "\ \G

P.otr'in source Derivdfront Fl,os Cons

Whey A by-product . Excellent ratio of lAAs . Relatively expensive
of cheese including the BCAAs . Needs a blender to mix
manufacture . Higher BV than other proteins well
. Raises glutathione levels,
which stimulates immune
system
Casein Milk . Slower to digest, longer . Lower BCAA content than
transit through gut, so protein whey
may be asborbed more . Relatively expensive
completely
. High glutamine content makes
it immune-boosting
. 'Anti-catabolic'
- i.e. reduces
muscle breakdown
. Good ratio of lAAs
soy Soybeans . 'Supro' soy isolate has high . Variable quality depending
BCAAs content of glutamine on manufacturing process
and arginine . Relatively expensive
. Numerous health benefits,
including cholesterol lowering
and prevention of certain
cancers
Milk protein Skimmed milk . Good amino acid profile . Unsuitable for those with
. Low cost lactose intolerance
. Lower BV than whey or
casei n

Antioxidant supplements get from food in a pill. Food contains hundre:

Antioxidant supplements include beta-carotene, of phytochemicals, all of which have slightlr c.
lycopene and other carotenoids, vitamin C, vita- ferent antioxidant actions. Taking a selected i=
min E, selenium, coenzyme Q10, lipoic acid, in the form of a supplement will not give you :.-
conjugated linoleic acid, N-acetyl-cysteine best protection.
(NAC), proanthocyanidins (found in pine bark Taking supplements will not stop you proc.
and grapeseed extract), curcumin (found in ing free radicals nor enhance your strength .,.
turmeric), the amino acids cysteine and methio- performance." However, they will bolster r
nine, and catechins (found in green tea). body's defences against free radicals. Sni-
Tiy to get as many antioxidants as possible have found that supplementation helps rec
from food. It is not possible to replicate what you the damase to muscles and other tissues ca-.

34
st
'sauol"l palu€^A.un Jo -Luol rer{lo ro (a1erp,{qoq"rec) ur,., , - )asrcl sanssrl
lol ur 3uu1e1 dn pua ppor no.,( pu€ - pooJ qtl.\\ rlll4{ eull€aJf, Sururquoc quarualddn-. - :rnpar sdlaq
"
ue>lel al€Jp,,(qouotu aullr?erJ ureld ueql prtg 'sepsnru aql .{q a1e1dn eulleerl sasEr: ,. iarpnls 'sPlr
-auaq arour aq o1 ua,rord ueeq lou a,teq 'spunod 'asEJlJr urlnsur ale[nrutls ate:p iq, ,rno,,( ralsloq
uraloJd 's>lleus Jo sl"atu qJI.44 aullEa- pue q1Sua"ns
'uoquala.i --:: -rnpo:d no.i
'uorlueloJ Ja}?A elDrl ,(ren u 11nse.r ssel .ro ur llnsar pu€ a^IlJaJJa se lsnf a:e - - s.'.:.
lepp 9 Jo sasop Su peo; reMo pu? (lep73 gg 97) (sasop 3 I 9 ur) (ep73 g ro s-,(ep gp' -rc - aql no.{ a,tr8 r
sesop Surpeol eurlpeJl q8rq eql q1m' llureur pa -ea.rc
"
3 t - sasop re^to1 leql punoJ e \r:, \\aJ palJales
-leltosse st slql le^eMopl uteS lqSre,u pal€ler-uot] 'uorluelal JaJe,l\\ a^rssocxa o1 p€al \: --
;1p .{11q8qs a
-ueler Jelel aq o1 sreaddp ,llel1e eprs, I uo eq_; aq] Jo sarpn?s eql q pasn - s.{ep a.rr1 - spaJpunr{ sur
,. sesop pepueLuuolal eql u ua)?l ueq,tr eldoed 96 - ,(3a1er1s Surpeol-autlearo leurir-
lqr;eag ur s)srr q1?oq ou seq eurleerf leq] pepnll 'ql'\\c ---
-uof pup 'a8er-uep leupr>1 .ro ellsnu .ranll Jo etuep roJ uorlulnurls ralear8 ol peal ero1;.:
-rno ou punol leql s)eeM euru JoJ esop elueu (suor1r1ada.r aroru uuoJrad 's1q8ra.t ,r; '
-elureLu 3 g e ,(q po^ ollo1 ourleer) 1o asop 3ur 'a'r) arunlo,t Sururerl ;no.{ asearlul or :-
-peo1 ,(ep-eng pJepu€]s e 3u>1e1 relp sroelunlo^Jo pFo^\ srqJ 8.'sles uaa^4laq ralseJ re-\ol: ;o ,(aqm
vJu
sa;duues poolq pes,(leue l1ts.ra,nru1 uueq8urpo5 tre alqeua pue 'a:n1e; Surqeea"r aJoJaq Jr--
sefueDS l?lrpoLuorB Jo looqrs eql }e s-reqrreesel ot " q]r^\ esoq:
-red 91 le, suotttladJr JroLU r-u-ro3.rad
'uer'ord uoeq lou e^€q e8er-uep Xaupl) '(ltttt aqt .{q parns"aru se) q1€uarts as:-
pue ellsnur pue 'uorle.rplqep 'lrolurolsrp qteu-tols quarualddns oulJearl r?ql punoJ a,\E --
'sdurerr ollsnu s€ qrns slrel1o op s 1o slrode; - IIe lou q8noqtlu - ]soLu 'atuelu.tol t-..
uI ,.'lual rad 65 punor" .,(q alosnu eq: '
A ISL
aullEoJ) ro spaJJo apls
Cd sasrer ,{1ecrd,{1 uoll€luaualddns ai. -'
ssarord 3ur
- Surpuedep
.,firsualur-q8rq ul€lsns ol alqe aq ilI.\\ n
'pes€eJlur oJnlle1nupur uralo.,td puP pelnpel sl
aql 'a^eq no,( 34 arou eql '.{:oaq- ,'
uMop)?e.rq urelord L11u,or8 ol)snLu -ro1 leu3rs rr;oq -uol Cd .salJsnru rno-( asea-rcul ol sI -.
-eu€ ue seuro)oq eLUnloA llor Peseellul srql pu€ aiddns au4?erc qll^\ €apl aql '.,(]r,rurr
sllel el)snu eLl] olur -releM sMeJp oulleeJl ,]uo] -q8rq Surrnp {lprder .{1aure4xa (.(3,rau+ ..
-uol ,,-t ^---- -,, o] enP Alu?A
urJ+oJc PrscdrJul PUP luolllol leql punoduroc e '4;y) aleqdsoqdlrt ':-- '
ro1em llar peseoJrur ol onp lped sr ueE 1qBe41 sale;auaFar leql punodruor Surcnpo,- -' .-
'31 g g pe8e.rene ute3 sseu ellsnul pue 32 g; pe8e eAts
u€ sr Cd '(34) auueanoqdsoqd a>lELLr
rezre ure8 lLl3re,u lelo]'qaam ZI rellv n-sleuerl -soqd qtpr saurqruoJ 1r 's11ac alf,snu aqr ---
lq8re,r,r 6; 1o dnor8 ? ut uor1eluouualddns autle u€ql lualuo
Surlsooq-acueuuo;-rad e 1aF o1 ,(ep7F1 -
-e;:1o sLep ue^os rele 3) g | _+o ute8 sseuu ellsnu; -:
lee ol paeu ppo^. nol qSnoqrle '1:od
pue 32 1 ; 1o ure8 lq8rar',r lpoq ;e1o1 e pornseeLu 'tlslJ tuo{ ll ulelqo osl€ uef, no^ 'i.au:'.:
11 sre,rrul e1e15 eruen;lsuuad 1e s;eq:reesat'ed pue aurur8re 'auro.{1S) splle oultuE ei.-
-u-rexo
Jol 6zsseLu oltsnu pue ezts e fsnLu '1.L13re,ar ,(poq aqt ur l11e.rn1eu ap€ur ulalord e st .'
lpoq ;e1o1 ut sute8 luetjruBs atnpo-rd pue lqdo.rl XILU O] J
AU:==- -
-:adlq epsnuu alouuord slueuuelddns eu ]eaJl ]eq1 e^tsL
puno1 osle en€q selpnls'rlilno.r8 epsntu Jo sLUJe] ul
qz'sseueJos pue Sut11-
-
ssErlr oltsnul pue aulltoJf, -ruocsrp asrcraxa-1sod af,npar pue 'a,st-. -
ilfsax to! aNlh
 _]._
THE COI'IPIETE GUIDETO STRENG_- \ \G

The ideal amount of carbohydrate is debat- Many brands of meal-replacement products

able. Studies at Creighton Universiry in Omaha, and protein supplements contain glutamine,
Nebraska, have found 34 g carbohydrate to be making a separate supplementation unnecessary'
just as effective as the higher doses (80-100 g)
used in previous reseatch.'* Drink extra water
when loading with creatine to compensate for the
Pnohonmone suPPlements
increased uptake of water by your muscle cells' Prohormone supplements, such as androstene-
dione and androstenediol, are precursors to
testosterone. They are produced in the body but
HMB Ibeta-hydroxY do very little in the way of muscle-building activ-
b eta-m et hyl b utYr"ate l ity themselves. The theory is that prohormone
HMB is a metabolite of the BCAA leucine. Your supplements will be converted into testosterone
body breaks down leucine into HMB, but you in your body. Testosterone is a powerful anabol-
can also get it from grapefruit, catfish and alfalfa' ic hormone that increases strength, muscle mass
HMB is a precursor to a component of cell mem- and athletic performance.
branes, which helps with the growth and repair of Despite claims made by the manufacturets,
muscle tissue. Its role is not yet clear but scientists prohormone supplements do not enhance
believe it either helps protect the muscle from itrength, muscle mass or athletic performance
excessive breakdown during intense exercise or when taken in the dosages recommended by the
accelerates muscle repair after training'
Studies at Iowa State University have suggest-
The etfects of Prohorrnones
ed that HMB increases muscle mass and
strength, and reduces body fat levels, although In rl^e A^cr^o Droject, researchers dL LasL

the exact mechanism is not clear."'o' However, Tennessee State University carried out a maior
researchers at the Australian Institute of Sport study of the effects of 'andro' supplements in 50
found no such effects.3'Also it appears to have men aged 35-65, and found no evidence to back
no effect in erperienced weight trainers." up the manufacturers'claimso The men took part
na 2-wee'< werght rrain ng orogramrne and
|

were given either 200 mg androstenedione, 200

Glutamine mg androstenedrol or a placebo (dummy pill)
Glutamine is a non-essential amino acid that Although testosterone levels increased by
|6

makes up 5-7 per cent of muscle protein. It can per cent after one month in those taking the
be broken dornm to supply energy during intense androstenedione, by the end of I 2 weeks they
training. Glutamine also fuels your immune went bacl< to normal.That's because their bod es
system. shut down their own production of testosterone
has been suggested that glutamine supple-
It All the men got stronger during the l2-week pro-
ments help preserve muscle mass and bolster gramme but there was no difference between
your immune system during periods of intense those tal<ing the 'andro' supplements and those
training. Studies at Oxford University found that takrng the placebo. What's more, levels of the
taking glutamine supplements immediately after fena'e homone oeslrogen rose ir -hose us'ng
hard training reduced the risk of upper respira- supolements! This could lead to femrntsation over
tory tract infection.'"' However, there is no evi- a penod of time, the opposite of what male
dence that glutamine increases strength, muscle strengtn rrainers wart Lo achteve.
size or performance.

35
Lt
ruo{ leJ al{l sasealar ]€ql as"dq a^rllsuas auorl pue t€aur 5llFu leJ{nJ uor; ,,(ptetu 'trep/il.1
-roq pall"f, aru.{zua u€ Jo .&I^Itr)e aIil SuIS€erJuI 3* OOS-SOI punor" sapr,r'o,rd
larp a8e:a.,.
el€LU 1€q/t',
,{q sqi saop lI 'Suru.rnq l€J aseerlul pue aFe ar{J '(IU 'd aas) sprce .{1e; Ielluassa arl} Jo a'*
JOAO Uorles
-rols l"J aJnpar ueJ v'Ic l"ql s^{oqs qJJ"asaH 'pne craloull Jo slu"IJ"^ Jo raqunu JoJ LLu-
'sllo Ja.^{oI}Jes pue Ja.^ o$uns ruo4
"
a^rtf,allor aql q (11IJ) pree cralouu pale8nluc -
Sursn esoq
aq] Jo slai
apeur are quarualddng 'II't alqe.; uI u^\oqs plse claloull pale6nfuo3 osoq] pu€
sr spooJ snorre^ Jo lualuof, vTc aql 'asaaqJ
ueeMloq -r
-otd >1eer,r--
-
'stuaualddns IeuollL:- 'euoJelsOlS:
'dnol3
Jo sraJnlc"Jnu"u uro{ alq"ll"^" ,{ppear are
\- - setPoq .|aL
oqe:e1d eq1 1o sure8 eql orrMl Punor€ LllSua"lls
pue ruaqt.{nq o1 1e8a1pls sr 1r qFnoqtle 'sau ,- leql >1eerv
peruequa pue sseur eltsnui qe1ol '(a:ue-relLln:
-roqord ueq'aapnuruo3 crdu.,(1g leuoqeul; - -. eql 3u>1e1
-rr:) ezrs urLe ut sute8 -releet8 Peq sJeuleJl lq8re,tr
aql Fupnlcur 'suotlercoss€ Jllalqle lsoJ'r 9l lq pas
Vlf eq] Suruterl Jo qeom xrs reUV e,cr'llo elqPla - 'illia LULU.
-8e,r oqereld e ,ro lep1y13 3 7l .leq1e sleplrnq iJuolJli '
-Lpoq e:rnou y7 ate? sJeqlJeoser ,(lrsranru1.1
paur€luor .,(1en1ce auo allq^ Iaq"I aql u. - 002 'ouorpe
-lels lunolu" eql ul"luof, lou plp e^IJ l"ql p.-- pue eLULU€,.
alels ]uo> *32 €'V s,dno;3 oqere;d aq+ qllrrn Pe-red
.{aq1 'auotpauelsoJpue Jo spueJq ualas pas \- - ped >1oo1 u
-uuor 31 9 tl sse;d 3a1 pue sse.,ld qruaq aq]
uaql sJaqlr€asal uerll\\ '11 qll^pel€ulruf ' ))eq ol erL
ur qguelp rreql^gpeno-rdr-ul 1flf i€q} puno] PUe'oq
arem sluarualddns (oJpue, aIil ]"ql papn-- - 0g ur slueL
-ere1d lro e^rlo ue ro ,(ep71113 3 9 5 ;aq1e srauler+
r

sJar{JJ"asaJ os'euoJalsolpu€Jou-6I aJ_r.-: roleuu e 1nc

lq8rem par ue tredxe 17 a ne? sroulleesol s qd we ;,^1
lou saop JIaEI .orpu$ 'splorals loJ lsal Sr=r- - ]se: ]e s,;
;o ,(lrsrentu;1 qlSuelp eseaJlul pue q1a,rol3 ur ,a,rqrsod lsal, 01 q8noua q8rq aram sla-\;- : . ..
olfsnLU olu?qua 'uA op)eeJq allsnur elnpor sauo
ue: 1r '3ururerl qfuells qllM paurquror sl 11ll zr'aurrn rlaql uI (asn auolorpu"u roJ JaIl€LL : --
uels rql) ruoralsorpuerou-6[;o s1ana1 qSru
uaqM .fluel red 97 lq re1 ,(poq rleql PernpoJ
o] punoJ ere^\ auolpeuelsoJpus EuDI"l as, - aqt lq papur
sqluotu eerql ro; ltlnp Vtl 8Lr ggg g 3ut2e1
'sala8uy so1 'eruro;r1e3;o dlrsre.tlul I aql -: acueru'to3rad
asoq] }eql punol le,rr.ro5 ul papnPUol q)eosoE
parrr"r dpnls e uI'lsa1 sFrup e 3u111egJo:-:- a3uequa lo
v'lf to sluouaq tu;p1;nq-aPsnu oql pu€ uorl"ulrueluoJ Jo lebu"p aql aJ€ sll--. 'sre.rnlce;nuer
-dns asaqlJlet ol tou suoseat poo8 e"rocu
'JSeastp ueJLl Jo -\-' ss€tlr alcsnru
Surseercur '1o"ra1se1oqc ,poo8, aql ro uial - - -loq"ue InJra.
lro a;qere8al - auoJelsolsel
I (3 g) dsr I ,,(1rsuap-qFrq Jo sla^al pera,^ ol sI esn . ,
's>{Jo,\\ , auourroqo:d
OtL (3 OOt) lleLus | (paloor) >leors auoq-1 Jo lleJJa apIS snolras Jaqlouv
esaoqS JJuapr^J ou st aJJql 'ra,ta,mog 'lJ+JJ "- -,r4ce Surppnc
g0 | (3 97) arls I
lJeJalunol o1 'ursftqc 'ta1co1q ua8or--- rnq lpoq aql
69l (3 97) ertls I asaoLlr Passa)ord
3uqe1 puaruuloJal sJaJnlJ"Jnu"tu atuc ( o1 srosrncerd
osol (3ost)uolJef,l 1"rnq3o1 -aueJsotpu" s
ul oplq{ pare^ ol pu" (}uarucrole^ap :
9L (31) dsr ; Jallnf eqseurorau.d8 ol p€al p1nol sII{J 'spu:-- S
(uott.tod pal"ler sll pue uaSo.rlsao Surpnlcur '
;,adEu) -ror{ xes al"tual Jo sle^al aslEr sluarla- : ,
w) uon,rcd Poot 'iressaoauun
or'ss?ru apsnu Jo qlEualls -:
ol Ir.E IIIIs ,{aq1 rnq 's1a,ta1 auoralsolsel ri 'aurue1n13 u
'(F* 00g) sasop q8rq ,(1a'tr1e1a11 'srartr .rrnpord luau
ltlsah lol nNlN
 _T '.. \G
THE COIYPTETE GU DETO STRENC -

fat cells into the blood. At the same time it

reduces the activity of another enzr-me called
How caffeine works
lipoprotein lipase, which transports fat into the -L-^-^ .-^g -l^-^^ ^ *heo-ies
rvv ruJ o ernlai^ caffeine s
ICrgdl Lr IqgI --rdrrLr
fat cells. The net result is that more fat is burned action on athletic per{ormance.
as fuel and less fat is stored. l, ln doses above 5 mg/l<g body weight (350 mg
for a7A kg athlete) caffeine increases lat burn-
ing during exercise while sparing glycogen. lt
Caffeine
does this by strmulatrng adrenaline production,
Caffeine is a substance that has a pharmacologi- which in turn speeds up the release of fatty
cal (drug-like) effect on the body. It is classed as aclds from lat cells into the blood stream.
a drug rather than a nutrient but is still consid- Therefbre, taking cafTbine before exercise may
ered a nutritional supplement because it is found encourage the muscles to use more fat and less
in many everyday drinks. The caffeine content glycogen. and hence Dosrpone 'aLigue,
of coffee varies between 50 and 100 mglcup, tea 2. Caffeine is a stimulant and has a direct eflect on
contains 30-60 mglcup, cola 50 mgl330 ml can mJsc e coltraftron. lt does rh's b, sLirulaLing
and caffeinated 'energy' drinks roughly 100
the release of calcium from its storage sites in
rng/250 ml can. the muscle cells, enabling calcium to stimulate
It has long been used in sport to mask fatigue muscle contraction more effectivel;zThis could
and increase endurance. The amount needed to ncrease strength and power outp;1,
get a perforrnance-enhancing effect varies depend-
3. Caffeine stimulates the central nervous system
ing on your individual metabolism but studies and there{bre works at a psychological level. lt
have used amounts ranging from 3-15 mg/kg may increase concentration, mask your percep-
body weight (210-1050 mg for a 70 kg athlete). tion of fatigue and rncrease your motivation to
This is equivalent to about three cups of coffee or trarn hard.
three cans of ca-ffeinated energy drink. However,
as the sensitivif to caffeine varies, you may need
to adjust the exact dose. Exceeding 5 mg/kg body Caffeine can make you feel more alert and
weight will not give you further benefit. Until wide-awake. But excessive amounts can cause
recently, the use of caffeine in dmg-tested sporls restlessness, nervousness, trembling, irritabili$z
was banned at levels exceeding 5 mglml urine. At and cause diarrhoea or even heart palpitations. If
the time of going to press, it is part of the World you are susceptible to caffeine's side effects, it
Antidoping Agency's monitoring programme probably isn't worth taking as you won't get a
and is no longer on the list of banned stimulants. performance-boosting effect. Caffeine is also a
Caffeine supplementation has proved benefi- diuretic, causing you to excrete more fluid. There
cial for many tlpes of exercise: short- and long- is no firn evidence that it causes dehydration,
duration endurance events, as well as high-inten- but if you do decide to use caffeine, drink extra
sity activities lasting between 5 and 20 minutes." water as a precaution before and during exercise
It also benefits power and strength activities: to counteract the diuretic effect.
high-intensity running, cycling, rowing and
swimming. Researchers at RMIT University,
Australia, found that caffeine improved per- SUMIVIARY OF KEY POTNTS
formance and enhanced power output during
2000 m time trials on a rowing ergometer, a . To guir weigh! you need to take in more calo-
power event lasting approximately 7 minutes.'8 ries (approrimately 120 per cent) than you bum.

38
6€
rrmqnolueq
-olsf, aJoru ln
SINIC
asmaxa Suu
e-4xa 44rp '
-uone,rp.,(qap
araqJ'plnu
E osle sl aul
e 1aS 1,uo,vt
tr 'qoega ap
y1'suoneldpr
rJffee1r.rrr '3
asn?J u?3 sl
prr€ lJal€ er
o1 uorlen+o
'qlnor5 al]ffrru -dered;no
'sluaurelddns auouJor{ord roJ luauuorr^ua crloq€ue alq"Jno,\E_I :r:fru ]1 1er,a1 ;elr8c
ro eururelnlS 'SINH roJ srurelf, aql poddns B sel"aJc pue ua8orr{18 go ,fta,tocal asr--r;ryr wap,(s snorr
,l
01 aJuoprla Surcurrruoc q8noua lou sI aJarIJ -1sod 1se1se3 eql seloruord '1:g flalerur-'.--'o:icfo
'eurn Jo oqeJ e ur 'urelord snld alerp iqo::r1 plno: srqli(
-1o,1. Sururerl l"lol pu" ql8uar1s 'sseur alcsntu elelnujrls o1
=8
1q31a,tr lpoq aseareur dlaq quauralddns aurl l"J Jo sacul?qc eql saJnpal pu" ulsrlocE'Tru ur sels a8ex
-ean 1sa33ns sorpnls aril sJlelnrurls's1no>1'toar uaJ,l\taq .\ra1:-*.eL 8ur1e;nurp ,(
- ile lou q8noql - lsotr l
.ASIf,JAXA uo pel]s lle
luerf,uJa saloruord 'sleJrrr uaa,mtaq ;:d
a8rel Surplone',{ep e sarurJ xrs ro a.\U;u:v3 'en
lq pesneo a8eruep I€clper aer; Sunnpa"t
ur pgdlaq aq .,(eru Eueprxoque e,4xe 3ur1e; 'lnO>lJO1v\ JnO-.r llm ssel puP ]eJ
,(cqod aJuernsul -rnp sle^el re8ns poolq urelureru dlaq uer nm ,(eu; ast:rax
poo8 e s€ ltr€ uec lueuralddns lerauru pu" -ur"J] aJoJeq sJnor{ 7-z Ieau Ic 'ra,o1 e ;u:r-lr 'ueoJls poo
1."-,,^
/\++E ^---
uruelr^rllnu e - sVCH paqsrtqnd eql pu" 'relncrlred ur sprl€ fue; g-e8auro F,om J.w d>sE
uorlepdod leraua8 aqt Jo asoqtr ueql raq81q 'qe; palernlesun uo srseqdrua ue qtlr\ --{;+* 'uorpnpo:d
-. ..,^a^-/.4
aq o1 ,{1a>1u aJ" speeu I€raulru pue uIuelIA -oler Jo luar rad gt-gl etnql4uof, plnoqs :r; +l udouJnlo
'Eno>lJo,t{ ra8uol roJ '.[eppq?tan lpoq 317ura1ord -urnq lej sasr
I"IJIJauaq aJ" 3 B'I-1'I e=:$
elerplqoqrer Surureluoc $lurrp qrods irnoq -uo3 sJeure4 qt8uerls l€qt pepueuruoJar i:r: 8ur gqg) 1q3
auo ueql ssal 8uqse1 slno>lJo./nt roJ ef,IoI{J 'lep4q8ra.v..{poq 3>173 /-g sI a+r.r
alerplqoqrec - s,eurelJ.er ulel
lsaq aql sI Jal"M '8ururer1 8ur-rnp salnulur JoJ aurlaprn8 leJauaiQ e:
'1uac rad 91 ueril arour ou.,(q serroleo arr.;;-
66-91 .&a.ta Iu ggt-ggl Ieuorlrpp€ ue snld s
,,(epTprng so4II6-9'I lseal le aurnsuoc otr ruIV 'alrsnLu urelureur pue leJ lpoq arnpa: : -
ltfsnh tol nNlh
THE LCWER BODY

Strong, powerful legs give your body good sym- EXERCISES FOR THE LOWER
metry, balancing the development of the upper BODY
body, and facilitating good performance in other
soorts.
Squat
Building a good foundation of strength in the
Machine squat
lower body is important in all sports that require
Exercise ball squat
running, jumping, lifting, kicking and pushing.
Split squat
Hip and leg extension play a major role in: Dead lift
. running - as seen in athletics, football and :-"--i
Leg press
rugby
Leg extension
. jumping - as seen in volleyball and netball
Front lunge
' kicking - as seen in football and the ma.rtial Reverse lunge
arts.
Dumbbell step-ups
Lower body exercises not only build strength in Seated leg curl
the hips and thighs but also stimulate muscle Straighrleg dead lift
growth in the upper body.' This is because Standing calf raise
intense leg training (with weights equivalent to
OneJegged dumbbell calf raise
3-6 RM) stimulates the release of anabolic hor- Calf (or toe) press
mones - namely testosterone and growth hor-
Seated calf raise
mone - which, in turn, improve whole-body
muscle growth.
Tiaining the legs with high intensity will also
rvr_uscLE KNOWH_OW
elevate your heart rate and this, together with the
resulting muscle mass increase, will allow you to
burn fat more efficiently.
The leg muscles
There are four parts (heads) to the muscle at the
front of the thigh, known as the quadriceps - the
rectus femoris, vastus lateralis, vastus medialis
and vastus intermedius - whose collective func-
tion is to extend (straighten) the knee. The rectus
femoris also flexes the hip - i.e. lifts the thigh up
and forwards.
The vastus medialis runs along the inside of
the thigh to the rectus femoris and can be seen
on the inside of the knee when the leg is lockec

44
sv
.
'uorlrsod uI lulof d1q aql Surploq pue 'Surdrunl -:.rol ,.r Sal
pue SuruunJ se I{Jns struaurolotu leedrur 8ur:np --:) Jq UEJ
,,(gelrluacca 3ur1.ro.,r,r, 'alcsntu Sursqrqels € se IJE :prsur aql
ot spual 1I 'rntual aql Jo dol aq] ]e SuHasuI pu€
snrpau sna1n13 aql .{\olaq lsnf Furqcepe 's1ea1n13 . ,l.oLqt dqr
aarril aql Jo lseil€uls aql sI snlrlullu snalnlc --_r.r aLII a
'aprs aql ol sasrer 3a1 Surop uaq^,\ ro aurqJelrl . ,,:u a \EJall
: .':.PALU
Sru!
rolrnpq" 3a1 aql uo pasn sI lI os'spte^\ur dq aql
--]-^___
--, - :LrdJLLP
alelor osle pue (s,,(e.,naprs 1no s8al aql anoru) drq
:.- - ]E AIf,SNIL
aql llnpqe ol sr uoncury El rnueJ aqlJo dol aql l€
Surpasur pue sr,r.1ad aq1 go ped r"ar el{l 3o do1 aqt
p Surqce11e 'alosmu Jalletus € sI snlpalu snalnlg
'sasr?r 3a1 rear pue Sur
-qruIIJ rrels 'Furllenbs s" qrns Euarualotu q dH
aql puarye ot sr uollrunJ s11 '(auoq q8rqr) rnua;
aql Jo >lr€q al{l Jo prlql dol aql otul Erasul pu"
'sr,r1ad aql 3o ped r€ar aql ;o do1 pue a"rqelra^
ra^\ol aqt 01 saqc"u" lI 'epls{r€q aql 3o adeqs
pue azrs eril roJ alqrsuodsar lla8rel sI pue rlr
-snu lsa8uo:1s'1sa8re1 aqt sI snrulx"- ti?#flr_
sna1n13 pu€ snlpau sna1n13 'sntutx?tu sna1n13
:s1ea1n1F aql s€ u^\ou1 ,,(1a,tr1ca1oc 'aprslceq aql
punor€ sdnor8 alf,snu aleredas aarql ar€ aJaI{J
snsu rlf,ad
salssntrt lealnlb aqf
r f;'-:
, 1:t:::t:-::!l'"h'|
'saar8ap 96
lnoqE l€ luaq sI aaDI aIil uaq^\ pa>lro^\ sI pu€ pue snsourpualruas '(speaq lror{s : -- -
'surqs aql ssoJJ€ ra^o pu€ sapls aql oJ lno sdea,{\s srJorueJ sdacrq aql apnlcul - s.8uu-.,-.-
lI 'aplu€ aql ualq€re4s sdlaq osl" pu€ snlrrlau - 3a1 aql Jo >peq aqt t€ salcsnu aqJ :
-ro.r1se8 aql ql€auaq pel€col sI qf,Iq^\'apsnu 1eg lno s8al aql 1nd - snlpeu sna1n13 prr: '
'peorq sr snalos eI{J 'aerr{ eql puaq sdlaq oslt: sna1n13 aq1 - q31ql ralno aql Jo salrsnlL - -
" ',.
ll pue 'saol aql lurod o1 '(uorxag relueld) ague 'raqla8ol s8al aqt '1pd "ro 'lcnppe ot ! -
eql ualq8rerls ol sI alol sll 'paxag sIJI"l aql uel{.t\ asoq {. - snu8eu rolJnpp€ pue sn8uo; .. H]^^O
puFlaq ruo+ alqrsr^ are qJrq^A.'seqol lJu1lslp o^{l 'sr,rarq rolrnppe - salJsntu lolJnppE -
seq pue !q31e4s ,{11q s13a1 aqt uar{,lt pa>lro^\ sl tI pasuduoc ar" se]Jsnur q8rql-.rauur urt --
'snalos aqlJo dol uo saII pu" o^\l aqlJo ra8r"l aql 'salJsnul Jaqlo aql ql:l-. .
sr snluoulo.qseF aql 'sna_los pu" snlureuco-r1seS sa{ lI s" uaas aq ,{ppear louuel sn:::
aql :salf,snlu o^\] Jo paslrcluroJ ar" sa^l€f, aql snlsen aqr : (pq8rls spre^{roJ pue dn p=
'(spre.r,r.>1ceq q8rql aql 1nd) aql uaq^\ uaas aq u€3 slrorual snlJar .-
dq aql puaxa osle pu€ aau>I eqt (p.,"q) xau ol ar{t Jo aplslno eql uo uaas aq u"J pu€ -:
:suorlJ€ ur€tu o,\\l a^eq AeqJ 'snsou€Jquratulllles Jo aprslno aql u^\op sunr sII€raJ"l sn1se.'.
:
CO€ l:MOl IH L
THE COMPLETE GUIDETO STRENG - -I': \LNG

Figure 4,2The gluteal muscles

SOUA

Gluteus medius

t7

7;,--
--:-:.

The hip flexons

The main hip flexors are the iliacus, psoas (ilop-
soas), rectus femoris, pectineus and tensor fascia
latae. The iliacus and psoas muscles cannot be
seen as they lie deep in the abdomen, mnning
from the lower vertebrae to the top of the thigh
bone. They flex the hip. The psoas muscles also
help to stabilise the lower back' One of the
quadriceps group of muscles, the rectus femoris,
runs down the front of the thigh and crosses both
the hip joint and the knee joint. It flexes the hip
as well as the knee. The pectineus is a short mus-
cle located close to the groin. It is partly covered
by the rectus femoris. The tensor fascia latae can
be seen on the outer front part of the hip. It helps
to flex the hips as well as move the leg outwards.

46
LV
1e auo) saprs rno.{ .(q qlaqqru"p j"Jffi
ploq leru no.,{ ',,(ya,r4eure1lv '(1cau rno,i lrm
salcsnru snrzaderl rno,( uo Surlsar sr tr G ry
rnod;o ped reddn aql ssorf,e r"q eqt uotrmq'im llll
'uoqrsod Suqrels eql 01 uJrqal nol se lcara uotltsod 6u;r"*16
.(poq rnol Surdaal pue leal rnol q8norql
p;eq Surqsnd 'dn 1q8ra.ra. aql ssard 'are-q urorg '6
'euo Jo lunor JoJ ploH 'sao1 rno,,{ Jo uorl UUlr
"
-JeJrp eql ur Suqurod !aa; rno.{ ra,r.o pau8qe aql alalduroc ol solJsnru Jasrlrqels lrreur
=',rurm
saaul rno.( daay 's1qt ueql raqlrny lue ]eql luerualour punoduroJ e sI r1 '-ipcc .anqn
oB o1 asr.ra. lou sr lr lpunor8 aql ol 1a11ered are etp q ra,ttod pue qfua+s 'ss?Lu Susea::'m .qi
sq8qt rno.( plun u \op Jlasrno.,( "ra.rto1 lyrtols sesrf,Jexe luarf,gJa tsotu aql Jo Juo $ lsn:E Elmlll
'1cara ,(poq ;nol pue dn peaq rno,( Surdaay '1
IUA|'IIAAOUr AqI ,, :.,.'''..:*CeU drq srtrarp..........{
')req remol'sBur.rlsuig.q r.:is.gerl.rpenb qeq[m)
'ssar8ap 0t 1" lno pa18ue saol '(.rapr.u lpq8rrs sel)sntu letJEI
ro) uede qlpl/\-replnoqs laal rnol uoqrso4 6
'>ltreq ramol rnol ur (tuaruuSrrc 1e4nau) aunc
I"urrou e sr eJaql aJnsua 5lf,EJ erp JJo req
aril $II no.,( sy 'pede qlpr.vr-replnoqs alqnop
lsorul€ spu€q rno.,{ q1r,t 'req aq1 drr8 lprrrg (r IVNE
lco€ l:Mot tHr
THE COIYPTETE GUIDETO STRENGI- -T-:. NING

Tips Vaniations MACHI]

. You should maintain the natural curve in
your back throughout the movement. WIDER STANCE
. If you lack ankle flexibility, it's better to work Placing your feet just over shoulder-width apart
on this to improve your ROM rather than to (but not too far or you may lose stability) and
use a board under your heels. This is poten- taking the squat slightly deeper than parallel
tially dangerous for the knees because it places more emphasis on the gluteals on the
moves the knees forwards over the feet and upward part of the movement. Make sure you
can actually reduce your flexibility. practise perfect form and control the squat - you
. Breathe in as you lower the weight, allowing will have to reduce the weight on the bar, since
your chest to expand and pulling your going deeper can put greater strain on the knees.
tummy button in towards your spine. Exhale You'Il find this technique will not only increase
as you push upwards. your overall strength but will also shape your
. Keep your eyes fixed on a point in front of glutealsl
you at about eye level.
. Make sure you do not bend forwards exces- SMITH MACHINE SGUATS
sively or curve your back as this will stress Squats performed using a Smith machine are less
your lower back and reduce the emphasis on effective than barbell squats and may increase
your legs. injury risk when you are not using a machine as ng
' Keep your hips under the bar as much as it does not develop the stabiliser muscles. Since
possible and your knees tracking over your the bar travels in a straight line, this alters your
toes as you rise. natural movement, taking much of the emphasis
. Do not rely on a weight belt unless you are away from your all-important stabilising mus-
using maximal weight or it could result in a cles. If you must use a Smith machine, position
weakening of the abdominal muscles. The your feet so that your heels are directly under the
abdominal wall should be drawn in towards bar.
the spine rather than pushing out against a
belt when lifting.

48
6V
aqt rapun,{p.
.rno.{ (aurqc€tu aqt uo Surpuadap) pue n uo4rsod'aurr
Jo luo{ ur '{llcerlp palurod saol tno.{ 'ut'- -smu Sursrlrq
'spr€^ dn qsnd no.{ s€ lno eql"arq -1e1d aql uo 1.rede qlplnt-dq laag rno.{ ar-.' srseqdrua aqt
'Julql' rnol sra11e s
puE lr{8ra^{. erll ra,{{ol nol s€ uI orpearfl
'sarurl ile 1€ laaJ aql;o sped aql rapun srapinoqs rno,{ uout' arurs 'salJsnr
uorlrsod 6utl.ie-: s" aurqr€ru E
Jno-{ Ja^o ,{llcarlp ul€ruer plnoqs saau>l rno
'luarualoru aql lnoq8norql asea;cur ,{eu
ssal eJe aurqJ
>1eeq ,rno.,( uI elrnJ Iernl"u aql uI"]uIeW
sdlr
Jo Salueqc aql sslnpal pu€ IeIS"a lel{'-'
lr so{"ru sql'sreplnoqs rno.{ q8norql arr::-'
aql lsure8e qsnd lsnf 'req acu"leq ol a-\€L- - - rno.,( adeqs
'uoqrsod Surpels aql "
no,{ 1eq1 ldacxa qenbs lqFra,tt aa{ ol alqer-. asea"rcur llu
ol urnlar nol se 1aa; "rno.,( qFnorql preq Sur 'saeDl aql uo
eJ" aulql€tu palFue u? uo paruro;'rad .-'
-qsnd 'astr pu€ suolJJorlp asJaAeJ 'araq urorg 'g
acurs '-req aq.
'aurds rno.,( ur qrre I€turou aq] Su1u1elu1eru
no.,( - lenbs a
alq.,n '(3e1 ra^,ol pu" q8rql rno.,( uee^qaq sJoxoU dtu 's-ot- - - -
no,,( arns a1
saar8ap 96 .{lalerurxordde) roog aql qtlla Ial ')r€q reMol 'sBur.rlsuteq 'sdalr.rpenb 'sl€e-- ' aql uo slEatr
-1ered are sq81ql .rnol 1rlun ,{poq -rnol ra^\o'I '6
'lo4uor rapun l{S1a,tt aql ra^\ol ,{1.rto1s pue sal)snul latr€I lalered ueq:
pue (,Qq1qer,
eurqceu eql Jo ruslu"qrau l1a;es aql es€alag 'I
pede q1pr,t-
IUAUIAAOLu Aql
'lpoq rno,( Jo tuo{ ur .{pq€r1s tno taaJ IVntrS :lNlHOVtll
lco€ llMor lir
THE COI'IPLETE GUIDETO STRENGTH i1A NING

EXERCISE BALL SOUAT The movement SPLIT S

1. Slowly bend your knees to roll the ball down

the wall. Lower until your thighs are parallel
to the ground, maintaining the normal arch
Target muscles in your spine.
2. Pressing through your heels, raise yourself
Gluteals, quadricePs, hamstrings back up again as you straighten your legs'

Stanting position Tips -

- -o
--
F+'^^
t,lttLl
. Keep the normal curvature in your spine by :.-: -:
1. Put an exercise ball just behind you against a
contracting your abdominals.
wall. Stand with your lower back firmly .
against it.
Look directly ahead. . _: :::
2. Position your feet shoulder-width apart
slightly further forwards than your shoulders'
Cross you arms over Your chest.

e9
-

.,.-_f

50
ts
'Fa1 rear ,rear rno.,( Sur8ur.rq 'saer8ap 06 01 aau>i ill: -
aql;o sdaeupenb aqt ur rplerls ralear8 e IeaJ III^ rnol Surpuaq 'spre.ltu,ttop ,{poq rno.'( do:,-
no.{ pue uoqorrr Jo a8uer aql sas€arf,ul sIqJ 'I{Slq 1UALUAAOLU e -_
ruf, gI lnoqe dals ro {)olq € uo looJ rear rno,( 1n4
>3018 V NO
'lJq ol\l lno,{ uac ' - ' .
uollelJen .{e.nrpru aq plnol{s r"q aqJ, 'roou al{l JJC --
'ga1 rno,{ rilIrvt 1eeq d;,,
Ilr,la, Ieeq gal rno
pue 3a1 tqSprnol qlr..\ spre^ ro; dals E :-j:-
'spJeMJoJ raqFnJ
'lpoq .rno,'{ :; -
sruled "rno.{ qllm (aprs qcea 1e auo) sapls -l
pualxa ol lI ,olle lou op - aPIu€ rnol "ra,to
^ . 1€ slleqqump ;o led € ploq '.{1a,tt1eu:-- -
.{llralp pauorlrsod eau>I
luor; :no.{ daay
'1q31e11s
'(1cau rnol 1ou) sellsntu snrza_dell _-
uo Furlsa.r sI lI
os lceq rnol;o ped radd: ''
>lJ"q pu" lno lsaql '1e,ta1 peaq "rnod daay
'sprea,l.o; 8ur ssoJf,? 3urqf,"tu
qlllus € Jo J"q ar{l uo'- t iq aurds rn
-puaq plo^€ no.{ os u.tlop }q8rerls sdrq rno"( UolllSod 6ut1- =:1
Surddorp lnoq€ >luq1 'Furpueesap uel{lA
SdII 's8a1 rno,i
sdeluPenb 'sBul-tlsuueu : :--
.,as:nol esre
sal)snul latJ€l
'les aril alalduroc o1 sFal I{JII^ s uaql pue 'epts
_-lre l?ruJou
auo JoJ suorlrladar paJISap aqt ataldruo3 'g
:1ie:ed a,re s
--
lenbs 11ds SurPuels " olul \\op II€q e
dn peq ssard o1 laer{ 1uo4 aql qFno-rql qsnd 'Z
'JoolJ aIil a^oqe lsnf lurod 01 eau{ IVflOS J-l-:: i
"
llMo-l lHr
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 _--:
THE COI.IPIETE GUIDETO STRENG
_ \ NG

DEAD LIFT The movement LEG PF

1. Using the power of your legs and hips, and
keeping your arms straight, lift the bar from
the floor until your legs are straight. The bar
Target muscles should rest against the upper part of your
thighs. Hold for a count of one.
Gluteus maximus, quadriceps, hamstrings, hip flex- 2. Slowly return the bar to the floor, keeping
ors, lower bacl<, adductors, latissimus dorsl, trapez- your torso erect, arms straight and head up,
ius, abdominals eyes looking forwards. Your chest should be
slightly forwards and over the bar.
The dead lift is a fundamental exercise for
increasing overall mass, strength and power in Tips
both the lower and upper body. Like squats, it is
. Maintain the normal curvature of your spine
a maximum-stimulation movement.
throughout the movement - do not lean for-
wards or tilt backwards.
Stanting position . Keep vour abdominals and lower back mus-
cles contracted to support your spine.
1. Stand in front of the barbell with your feet . Drive the movement from your hip muscles
parallel and shoulder-width apart.
2. Bend your legs until your hips and knees are - make sure you don't pull with the arms.
. Keep the bar as close as possible to your legs
at the same level, keeping your rib cage up
throughout the movement.
and your head level. Your back should be . Make sure your knees travel in line with your
straight, at a 45-degree angle to the floor.
toes - do not allow them to travel inwards.
3. Grasp the bar, with your hands just over
shoulder-width apart, one overhand, the
other under. This will facilitate better balance
and keep the barbell in the same plane.
! -ri

52
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saau4 rno.{ ? uI lurc -
'saltsntu aseql dola^ap dl"q aJoJaJeril ilL^{ Ilun uoqs€J pallo4uof,
pue pue s8ur-rlsueq aql uo srseqdrua -1e1d aql re^\ol pu" s8al rnol puaq .(i'uo1i
's1ea1n13
aror.t q.td a8pa aql JJo lsourl" are saol rno-{ lueuia^oLu aL-
lEql os ruro;le1d aql uo raq81q 1ea3 ;no"( 3urce14
muolrvld No ulHelH rlll 's8a1 rnol puaga pue sr€q,fia;es aql aseal::
'qF1ql aql;o Ped srql dola'taP 'ur.ro.;te1d
aql uo lre -- 'spJ€^,\ur
rno'{ uorlts'- - - I
o1 dlaq eroJareql ilI^\ pue salf,snur q31q1 rauur {tp1,n-d1q pu€ IeII€r€d 1aa3 "rno,{ qlr.rt a
'Furpped aqt tsure5u
aql uo srseqdula arotu slnd spr€^qno pa18ue saol
rno.{ qlr.nr pede qlpr'u-raplnoqs 1aa3 rno'd 3urce14 -{urIJ >1f,€q -rnol qly,t (aurtcur ro 3url1 'pale=- s8al rnol o1
]CIM aurqr€ru ssard 3a1 erll Jo as€q aril oJuI - ' 'sluJ" eql
ENISVdS IOOI
uolltsod 6ullle-: salcsnur drq
suollelJen 'aurd
-snlu >1f,3q r
'lsaqe :no,{ 'Poddns eq1 uo leg >lr€o --
a1e14 rno.,( daa>1 '1srr .{'rnfur aJnpar oJ 'sr'\la': : --roJ u"el lou
JJo saaul rnol alunoq lou op no'{ arns
'rop eurds aql 01 asoll salf,snur daap aqlJo erur'-' - :urds ,rno,,( 3
--
.ro Surualea^. JaqlrnJ ol p"al .(eru ''{11errr' '
-rsod Suqrels eql ol leeq s8al rno'{ ualq8rerls
'qq1 pue salssnru rasl[q"]s aql Jo luarua'\l'
nol se saaul rno,{ >lf,ol ro ,}no d€us, loY oC
-u sI aral{I'salJsnul >lf,eq-Ja^\ol {"e^\_r{li1 :
'sao1 ,rnol qlr,lt euIT uI seeu>l rno'{ daay ' ..IE
'uropeld aql ra.,no1 no.( ,,(q parra;a"rd uago sI ssard Sa1 aql ''{po^c -
-l
aqt roJ replmq ss€tu pu€ qlSua:1s poo: -q plnoqs ts
se dn 1"rnc o1 aurds ra,ttol :no,{ ^\oll" l-ou op jn peaq pu
:as€q aql qll \ }f,€luor lceq mo'{ daay
IInJ ul ; rrdaal 'roc
s8uupr-ueq 'sde:trPenb s .=
sdtr
solf,sntu lotJ€l ,ro-{ ;o ped
,:q aql '1q3
's1aaq rtro-'( q8noql Preq Surqsnd ._o,rJreq aql
'Z
'uorlrsod 3ur1re1s aril 01 urro;le1d aql urnle5 -re 'sdrq p
Jo lunol " JoJ ploH lsaqc rno''( U"-'or SSIHd t::-
'oLTr?
llMol lHr
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 _i.A
THE COtyPLETE GUTDETO STRENGT_ \lNG

LEG EXTENSION The movement FRONT

1. Straighten your legs to full extension, keep-
'DUMB
ing your thighs and backside fully in contact
with the bench.
Thrget muscles 2. Hold this fully contracted position for a
count of two, then slowly return to the start-
Quadriceps ing point.

This exercise helps to develop the front thigh Tips

muscles, particularly the 'teardrop' muscles that . Do not allow your hips to raise off the seat.
hold the knee. . Tiy to 'resist' the weight as you lower your
legs back to the starting point - avoid letting
the weight swing your legs back.
Stanting position . Make sure you fully straighten the leg until
1. Sit on the leg extension machine, adjusting it the knees are locked - do not perform partial
so that the back of your thighs are fully sup- movements.
ported on the seat. . Avoid swinging/kicking your legs - control
2. Hook your feet under the foot pads' The the movement.
pads should rest on the lowest part of your
shins, just above your ankles.
3. Hold on to the sides of the seat or the han-
dles on the sides of the machine to prevent
your hips lifting as you perform the exercise.

54
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rc"
f,
'sel3snru mol prm;lasmol ra.,vroT "a'
lage-red q qglqt tq8p
Furnsrueq pue 1ea1np eql uo srseqdrua arour 'soII{ Jno^
sereld spre^\roJ dals re8rel e isdacFpenb eql uo 8uua.,nro1 pue eau>l eql Surpuaq '3a1 tq8p
sseqdura aroru saceld spJe,^ JoJ dals rapoqs y rnol qlrrvr spre,r\roJ dals palera88exa u" a>[EI 'I
HieNll d3r_s 1UA|.IjAAO|.U AqI
suorlerJen IoJluof, - s
'peeqe lq31er1s >looT 'spre,t,l.roy Suqurod saor
'pede qlpp,r-repFoqs 1aa; rno.{ qib{ prrzls'i lerped rrt-ro.
'spJ"nJoJ ueal 1ou op - luaur 'sroplnoqs rno-\
plun 3a1 a
-aloru aq] lnoq8norrp lf,era ,{poq "rno,( deay Jo >lceq eql ssorc" .req e aceyd ro (,(poq rno i
'aau>[ ar{l Surce; sruled) pepuexa lln; srure qtr.tr.,(poq 3u41a1pro.r,
oJ ule4s esnel u?f, slq] w spJe./v\JoJ JeIilJnJ rno.( go saprs aql 1e sllaqqrunp 3o rred € ploH ": rnol raa,Lol
pueFs ol 1r nolle lou oP - aP[u€ JnoA JaAo 'lees oril
-{1trearrp pauoqrsod aau>I
uolllsod 6u11;e15 J
}uog .rnol daay .
sdlt
s19s1n13''s8ur., Lueq €derupenQ
'Furpeal Sal gay eql qly/\ leadar uaq]
sal)snru letJel -u€ls eql o1
'suorlqada-r Jo roqrunu perrsep aqt etaydruo3 '7
'uorlrsod Surpels e JoJ uorlr
eql otr urnler o18ay lq8p rnol qlp\ pr"i{ qsnd 't
'euo lCeluoc ur -,{
Jo luno) 3 roJ ploH .roou aql a^oqe ur3
-daa1 'uors
9I-0I rnoqs aq ppor.{s 3a1ga1mo1 'saar8ep 96 lrrrsuvg Ho rrrggnnol
3o ay8ue ue 1e sl eeu>l mol pu€ rooll agl o1 39NN'I INOHJ
lco€ ltMot lH_L
THE COf4PLETE GUIDETO STRENGT|- -r.1 NLNG

REVERSE LUNGE shings to return your right leg into position. :UMBI
Don't push through your right (back) Ieg.
4. Complete the desired number of repetitions,
then repeat with the left leg leading'

Target muscles
GluLea s, hamstrings, quadricePs
Tips
. Keep your front knee positioned directly
over your ankle - do not allow it to extend
further forwards.
Starting position ' Keep your body erect and your spine in its
ofyour shoul-
1. Place a barbell across the back neutral position throughout the movement -
ders or hold a pair of dumbbells at the sides do not lean forwards and do not round your
of your body. lower back.
2. Stand with your feet shoulder-width apart, ' Make sure you step back far enough so that
toes pointing forwards. when you lower your body, the knee of your
front leg doesn't pass your toes. In the bot-
tom position your shin should be vertical.
The movement
1. Drop your right leg behind your body, bend-
ing your left leg, lowering your hips and Vaniation
keeping your trunk upright.
2. Lower yourself into a one-legged squat posi-
SMITH MACHINE FEVERSE LUNGE
tion on your left leg until your left thigh is Stand directly under the bar of the Smith
oarallel to the floor. Your left knee should be machine so that it rests fairly low across your
it an angle of 90 degrees. Hold for a count of upper back while still allowing you to maintain
one. an upright posture. Hold the bar and lift it fron
3. Push hard through your left leg, strongly con- the rack, unlocking the safety catches. Perforrc
tracting the gluteals, quadriceps and ham- the movement as above.

w
qA
LS
uJoJrad 'sar
ruo{ 1l ull p
ur€Jur€ur oJ
;nol ssorce
qlllus ar{t
:I
'da1s aql go do1 uo looJ raqlo rr.
'lelrlJa^
UII uaql 3a1 auo qlr.tr dals aql o] uo dn d=-.
-toq aql uJ
IUAUIA^OL! Ar_ :nol;o aau
reql os q8n
s8uupr.leq 's1eap13 'sdeli-.:. - - :nol punor
- luatua^oru
Japr€q salssnru sal)sn|,U lotJ€l s1r ur aurds
rno.( >lro,4\ 01 dals aql Jo iq81aq aql esearcul
'dn dels no.{ uaq.u dals pualxa ol lr
'q8ry rur gt-gt .{laleurxordde sr leqi c-.
aq1 ;o do1 uo ,(larncas sI looJ rno,'( arns a1e141 illca4p pac
'dn Surddals ayq.u e Surce; silaqqunp ;o :red e Surploq pu. r
spre.t\roJ u"al ol ,,(poq rno,{ oCI uorlrsod 6urlte:;
^\oll" lou
sdlr '3.,1
suoqrlada;
'Surpea13a1 puocas aqlql!{ leadag 'g '3a1 (1cec
'lsrg aq1 uaqt 8ay puoras aql qlp{ u.,uop dalg '6 sdn-dlrs ]]3EEn r: uorlrsod ot
ACO€ llMor lHr
IHE COYPLETE GUIDETO STRENG-II -RAIN NG

2. Hold on to the hand grips or the edge of the STRAI(

SEATED LEG CURL bench for support.

The movement
Target muscles 1. Bend your knees, bringing your heels
Hamstrings towards your backside.
Also used: gastrocnemius 2. Hold this fully contracted position for a

count of two then slowly lower your heels

back to the starting Position.

Starting position
1. Sit down in the leg curl machine and place Tips
your heels over the roller pads. Adjust the ' Control the movement on both the upwards
machine if necessary so that your knees are and downwards phase; avoid kicking your
just off the end of the bench and your thighs heels back fast.
fully supported.

58
69
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'a8urq e s" sdlq Jnol SuISn uo al"rluef,uoC 'tq8re"rls .{peau s8al pue leg >p"q ;no.{ da;-'
'>lJeq re^ ol
IUAUIAAOLU A*_
eql 01 1sr"r .,|rnlur Sursea;out pue uo4rsod a1q
-"reulnl e ur 11 3ur11nd 'aurds aql saxagradlq
'peaql? ,{qtcarlp 8uqoo1 dn pur -
'1q31er1s -
lurod slql Molaq Surog 'la^al eau>I lnoqe 'drr8 pueqL ,
1e 'no,{ s.lure l? Sur8ueq aq
^\olaq Hl€ua1 ue Fursn 'pede qlpr.tt-replnoqs ueql rap.
plnorls req eqJ 'reJ oo1 r"q eql ra^ ol lou oc
'ftnfur Jo >lsIJ aq? eseeJlul IIt,t. {pq311sspu"q rno.,( ql.tt ilaqreq e dse-'
lceq rno.{ Surpunog 'leg >ll€q rno.,( daay uorlrsod 6ur1le:;
sdtl rnol 8ur1cr>
'1.rne 3a1 aql ueql llanrlca;;a arou- -: spre,udn eq1
'uoq s8uulsureq aql >lroll uec 1r 'lpoauoJ paur- -
'sruelqord {leq ra^ ol W1rlt auo,{ue -
-rsod Surl.rels llaJa aql olq leeq ostol rno.,(
srauur8aq roJ elq€lrnsun sr os ftrtqrxag pr-.
asr"r ol s8ulrlsueq pue s1ea1n13 rno.{ lcer1 esllro\- :
-uoc lln;acroJ uaql auo Jo lunot € roJ pIoH 't I€f,rur{Ja1 go aar8ap r{8H e sa-rrnbar
'>peq rno ( slaaq ;nol "
punor l(uop pu" roog aql qf,no] ol lq8ram aql E JOJ uorlrs
lou op '1uatua,r.ou aqlJo tuolloq aql lV 't )leq ro^^ol's1ee1n;3's8u,.-
^4oll" 's1aaq
rnol q8norqt parlual eq p1nol{s slaeq rno,{
sal)snru lotJ"I
,{poq ;no,{ pue sprem>lr"q e^ou P1noqs
spa1n13 pue sdrq rno.{ 'spre.nuo; puaq no.{
sy 's1ea1n13 pue s8uulstueq rno,{ uI qllerls
€ IaaJ plnoqs no1 'punor8 aqt o1 1a1e"red sr
lceq rnol ylun sdrq aql ruo{ spr"^ roJ puag Z rrir ov:o eir-rHgtvu-: rql 3o a8pe
l:Mol lF-|r
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THE COIYPLETE GUIDETO STRENGTT IAINlNG

STANDING CALF RAISE The movement 3 N E.LE

1. Rise up on your toes as high as possible. :ALF F
2. Hold the fully contracted position for a count
of two, then slowly lower your heels as far as
they will go.
Target muscles
Gastrocnemius, soleus
Tips
This is perhaps the best exercise for overall . Keep your legs straight (but not locked)
development of the calves. throughout the movement to keep maximal
emphasis on the calves and reduce the
involvement of the quadricePs.
*-:-l nr
Stanting position . Maintain a tight, naturally vertical plane,
1. Place your shoulders under the pads of a keeping the natural arch in your back, and
standing calf raise machine or Smith your head and neck in a neutral position.
machine. Alternatively, place a barbell ' Stretch your calves fully at the bottom of the
across the back of your shoulders, resting on movement - your heels should be lower than
your trapezius muscles (not your neck). your toes.
2. Step on to the platform or, if you are using a ' Do not bounce up from the bottom - keep
barbell, use a step or block. Allow your heels the movement smooth and continuous.
to hang off the edge.
3. Stand with your feet hip-width apart and
pointing directly ahead.
4. Straighten your legs as you lift the selected
weight clear of the rest of the stack.

60
t9
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rar{ro eqr q',^,,oaa,iJ"ii#fJT:i,fi il-"- deal - ruol
'e8pa aql;o 5u- -
'snonurluoJ pu€ rlloolus lualue^olu aql daex
'saol Jno,'( ol leaq rnod 8ulrto1e 'uropeld ro >lJoic : uEll reaol a
-
u€ql ra^\ol aq pFoqs lael{ rno.'( - luerua^olrl ;o a8pa aqt uo 1oo3 lq8u aql Jo II€q aql€r: aill Jo ruollo
'dpoq -rno( Fu- 'uorlrsod
aqt Jo ruoroq aql le .{1n1 ;1ec rno'{ qclarlg
'tq8udn '{Poq rno'( daaY urled 'aprs rnod '{q u.,nop SurBuEI{ rurE l:- oue '1oeq :
ril1,l\ pu€q lqBP rno,( uI llaqqunP € ! -- 'aue1d
'luelua,\olu aql 1eor1:
lnoq8norql lq31er1s deay
3a1 Sutstc;axa rno"( uotllsod 6ut1-::;
:I{l aJnpar
sdlr :rurxetu da;
'erull 1e 3a1 auo euop sI lnq ourqli -- fa>lJol lou
" leqlol relIuIS sI asIJ'I;:' :
'3a1 ga1 aril uo leadar uaql ;1ec Surpuels € uo
'6'
'suorlqadar Jo requnu parlsap aqr ataldruo3
'oB p.tt 1r snelos'snlLue-- - -
w J"J se laeq rno,'( ra.ttol ,'(1',u.o1s uaql 'o't4;o salf,snu
'Z lotJ€I . reJ s" slear
Junoc ro3 uoqrsod palr?rluor ,{1q aql ploH
" rno.{ '-rol e JoJ u
1oo;
'alqrssod
Jo II€q eq1 uo alqrssod se q31q se
dn asry '1 ISIVH I- ?':
IUaLUAAO|'II aqI 'IllEgl lno gl9g!l'l'j-* -
CO€ llMOl lH-L
TIE COIIPLETE GU]DEIO STRE\: - -IA]NLNG

GALF [OR TOEJ PRESS S EATET

The movement
1. Press the platform away from you as far as
Target muscles possible.
Gastrocnemius, soleus 2. Hold the fully contracted position for a count
of two, then slowly lower your heels as far as
they will go.
--:-- 11l-
Star"ting position
l. Position ;ourself in a leg press machine. Tips
2. Place the balls of your feet on the bottom of
the platform with your heels hanging off the
. Stretch your calves fully at the bottom of the
edge. Your legs should be fully extended and movement.
feet hip-width apart. Release the safety catch.
. Keep your legs straight (not locked) through-
out the movement.

OL
€9
'saau>l rnol .'no1aq .{llcarrp are .{aql orrls :: - _
-.
'spuo >1eru 'da1s Jqt uo taa.J .rno,{ Jo slleq aql Jrr
'sq8ql .ra.,ra'o1 rno.( ra,ro l18nus lL; ' q8norql (pa
-tes o^ 1 lseal tr" JoJ uolllsod lsoruJaddn aql
ploq (altrsnru snalos eql sseJls A["urIX?tu oI . l{F1aq ped aql Fu4snfpe 'aurqceur asler -I-:
'IUAIlIaAOTlI pel"as e uo Jlasrno.{ uoqrsod '.{1a,lr1eu:a---- aql Jo urollo
'sqBrqt -ra.,ra,o1 :nol ssoJJ€ [TJqi:
Jo agu"r IInJ e q8norql e^ou no.{ arns e>I"trN
e aeeld pue dals e Jo 1uo{ uI l{f,uaq ? uo - -
SdII
uolllsod 6ur1..re:1
't :? r€J s€ slae
'suorJrlader Jo raqunu parISaP aql aleldruoc jnol
'alqrssod s" laal rno^ Jo sllEq aql ,^{olaq r€J s€ JoJ
"
ar" ,{aql llun slaaq rnol ra.^ ol '{1.'u.o1s uaI{J '6
'trualuolu e JoJ sal)sntu latr€I :: ,reJ s€ no-
ploi{ pu1? 1aa; rno.(Jo sll€q aq} 01 uo dn asr,U 'l
1UALUAAOLU ALll ]SIVU J]VC O]JV::
tlMol llr
^co€
 3trra q I

THE BACK

Tiaining your back will change the proportions EXERCISES FOR THE
of vorri entire body. Well-developed latissimus LOWER BACK
dorsi muscles (lats) create that classic V-shape'
making your waist appear smaller and' for Back exrension 1on the floor)
.o-"i, balancing the iurves of the lower body' Dorsal raise
Strong back muscles are important in sports Back extension with exercise ball
that involve pulling actions, such as rowtng'
L'hese actions are used in rugby tackling, judo'
boxing, gymnastics and swimming, especially MUSCLE KNOW.HOW
"and
butter[y front crawl. A strong back will also
help you develop other major muscle,groups' as
The major muscles in the upper- back include
your back assists in key exercises slch as squat- the trapezius, the diamond-shaped muscle whicr'
iing, shoulder presses and standing biceps curls; extend^s from the back of the neck to the mrc
wh]le having i strong back helps in everyday back lthis may be divided into upper.and mic
activities, ,.rih ut lifting and carrying, and pre- portion$ and which draws the shoulder blad''
vents back injuries. tackwa.ds and upwards - as well as turning th-
head and bending it backwards; the latissim'=
dorsi ('lats'), the large wing-like muscles runnl.--
EXERCISES FOR THE from your shoulders to your waist that make
'-'

UP-PER BAC.K the majority of the muscle mass of the upper

a:-.

mid-back, and which draw the arms downwar:'

of '
Lat pull-down the rhomtoids (lying beneath the mid'part
trapezius in the cenlral upper butk), which
h'
Pull-up/chin-uP
One-arm dumbbell row driw the shoulder blades backwards; and '
smaller infraspinatus, supraspinatus' teres
m''
Seated cable row
Bent-over barbell row and teres minor muscles' which are-loc"-
around the shoulder blades and rotate the
a'
Straight-arm Pull-downs
Machine row outwards.
Dumbbell Pull-over The erector spinae running along the sid''
Dumbbell shrug the mid- and lower spine straighten the t:-
from a flexed position, as well as movinr
trunk sidewuyt. Th"y work in concert.r'rith
abdominals and oblique muscles to stabilis'
torso (see P. 109).

64
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aql qll^\ ua
aql Fut,rour
>lunJl eril u
yo saprs aql
slure aql al
paleJol ar"
,*T) .roferu saral
eqt pue isp
dlaq qcrqzu.
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JO[Pul dn aleru 1eq
Proquoqu 8uruuru salc
I
snulssrJel e
aql Suru:nl
J o l€ur
i saJaf sep"lq repln
-pIIu pue re
JOU !Ur
saraf
-plur arF 01
i{Jrq^ alJsn
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snleu!os€JJu I
7
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TIE COI!PLETE GUIDETO STRENGi-
-1A NING

. Do not shorten the return phase of the move- PU LL.U

LAT PU_L!:DOWN ment - extend Your arms fullY'
. Do not lean back too far'
Target muscles
Latissimus dorsi, rhomboids Var"iations
Also used: biceps, posterior deltoids' forearms
CLOSE GFIP
Stanting Position This variation works the inner portion of the
latissimus dorsi, thus creating more depth to
the
1. Hold the bar, with your hands just over shoul-
der-width apart and palms facing forwards' mid-back. Use a triangle bar attachment and
just
2. Sit on the seat, adjusting it so that your knees bring it down in front of your neck until it :-^-f;^^

fit snugly under the roller pads' Your arms touches the mid-point of your chest' j
_. ---a
should be fullY extended' ' .-:
REVERSE GRIP
.-:l
This variation also thickens the latissimus dorsi
The movement rather than widening them, thus creating-more
1. Pull the bar down towards your chest until it depth to the mid-baik. Use a short, straight bar
touches the upper part of your chest, arching attachment and hold the bar with your palm'
your back slightlY. facing you, about 15-20 cm aPart'
to
2. Hold for a count of two, then slowly return
the starting Position' Behind neck Pull-downs
The front pull-down is considered a betler exer-
a'
cise than behind necl< pull-downs; researchers
Tips
the University of Miami found that it produces a
' Keep your trunk as still as possible' .
more powerful contraction in the muscles ln addr-
' Fo.nr'on keeping your elbows directly under tion, pulling the bar down behind the neck Increas-
the bar and squeezing your shoulder blades es the potential for iniury to the shoulder lotnt
anc
together. you should pu
the upper spine. For this reason,
the bar to your chest, not behind your necl<'

66
L9
')leu _
..td nrnoL r<
- rt -i-
: re lurol-ie
_i:el)ut>la
: s3rnpo,:c
raddn rno.{ q}r.,w p€aT 'r€q a!1 {ltt'
are sala rnol 11un ,(1,tr.o1s dn ;1as:nc :de,ie.-ea
']11?d"
1UOLUOAO; : su/
qlpl{\-Joplnoqs spu"q mo.{ q1r.4\' drr8 pueq'rapun
Jo puerlJe^o u€ raqlla as11 'sdacrq pue sl"l
la.\\ol aql uo ssaJls a:ou saleld uoIlEIJ€A SIqI . ": i rr.ro i
'.---
-1e1d aqt uo laeJ rno.'( aceld -'(1durs - -:--.. -
dluS lsolS - _
--t iu,tl\
dn-11nd e Sutsn e.re no.{ ;1 'puno.Le - . a.-,.,.-
suollelJen uror; .(poq rnol 1ua'ta.rd o1 passo-r: ' i:----tIIs)
l :
rno,,( pue pepuelxa ,{1n1 aq plnoqs -sr--"
'spJ€^\roJ Surce; sruled '1rede u "
'.{1p; sture rno,'( Pualxa - lualu -ForIS :a,ro lsnf spueq rno.'( qll \ r€q - -
-ololu eql;o aseqd urnler al{l ualJotls lou oCI uolllsod 6- : '
'auq lq8rerls
ulelul"Lu sq8ql pu€ {un4 "rno''( arnsug
" 'elil{ rno.{ Surqore 'dn;1asrno"(
" lsnf leeq xrg sLuJeeloj'sPtollep "rouepod 'sda: - -'
1nd no,{ se sp.re.udn ,{pq8rrs sa,{a ;no,{ JOUIU-I pue -rc :,
'salrsnur ll"q eq1 uo paceld ssarls
-eurdse:1ut'sptoquoqJ'sntzade'r]'ls-':-
aql sacnpar lltear8 slqt - dn;1as;nol 1nd no"(
se ryal ro spJ€^\JoJ s8al rno.'( Sults 1ou og sel)snuI latlEl
SdII
'uorlrsod 3ur1-re1s eql o] {f,"q
ra.uo1 .{1,tto1s uaql 'o''n1 to puolas e roJ asned '6 dn-NlH3 / dr'-'
)]V€ ]HI
rHE COI'4PLETE GUIDE TO STRENGTI TRAINING

The movement SEATEE

ONE.ARM DUMBBELL RO-W
1. Pull the dumbbell up towards your waist'
drawing your elbow back as far as it can go'
K""p ti" dumbbell close to your body'
2. Allow the dumbbell to touch your rib
cage
Target muscles lightly. Pause for a count of one, then lower

Latissimus dorsi, trapezius, rhomboids' infraspina-

tf" i,t-bb"ll slowly until your arm is fully
extended.
tus, teres malor and mtnor
Also used; biceps, posterior deltoids
3. After completing the required number ot
repetitionsi perform the exercise with your
left arm.
Stanting Position --lnlrnfl
1. Hold a dumbbell in your right hand' palm \ - -iL^rrl-
facing your bodY. Tips
-Ta-
ior*urds from the hips, placing your Keep Your lower back flat and still - do not
--
2. Bend ' --: ^ _:
left hand and knee on a bench to stabilise twisi your trunk.
vourself. Your back should be flat and almost . Make sure you row the dumbbell to the side ----
irorizontal, and your right arm fully of your rib cage - do not pull it up to youi
extended. shoulder.

*'-t

r\-

68
69
o1 ,,(1-,r,ro1s uJnJar uaql 'o.ttl;o lunoJ l: JoJ pl -
:elqrssod se r€J s" spl€^ '>lc€q '{1lr:- -
'snIZade4
sraplnoqs pu" s,t\oqla rno,( 8uq1nd aq plr.L '
"
ar{} Jo }red-plru pue sploqygqr 'splollap
,"rrtnqdua sIr{J 'drr8 u''nop-sruled
,orr"lrod
no1 'uorFar uauopqe raddnTqp ri -
-'
"ql alFuerrl € ;no.,( seqcnol ll illun no.{ spre,uol r"q aql
Jo p"alsq req lqFrerls
" qlp{ 'req
'poqs e Sutsn paurro;"rad aq .'(eur s'tlor alqeC IUAUIAAOLIl 3 - -
UVE IHSIVUIS
',{11n5 papualxa srur" rno-'( pue lq8udn 'i1: ' '
suollelJen -
sr osrol rno.,( 1]un ,{e.u aplll e 1c!Q
'uorlrsod 1r--
o-i o1 dn
'pepuaFa ar€ sfurP palJnl .{lrq8us 'leurrou e Surureluretu ;" :trsaql ol 11
;r"1p,rnq ,{a11nd aqt dser8 pue spr€^\ro.+ '-:l
rno,{ acuo truauralour eql Jo pua aql spJ"^\ol '-
,{Pq8rrs saaul rno''( Puac
,(1uo aleqxg 'osro1 rno.( as{Iq"ls sdlaq srqt -r op - IIrt
rno'{ ploq req agtr dserg 'slsarlooJ aql ]sure3e lar- --
-'aseqd d"tr1"d aq1 .8uunp rpearq aceld p,te aulr{leur alq€l eql Sur:'-
uaql 'luaura^olu aq1 Jo u€1s eql 1€ el"qul ^\ol
1uauralotu aql lnog8norql uoll!sod 6ur:-=-I
IIps pu" luaq .{11q311s s8al rno'( daay
',{lanlssalxa lceq rno''( q3JE lou
loi- r qlr,\\ a
op - >IJ"q rno.,( ur a^Jnl I"LuJou e ulelulel I .loo"'" reqLunu
-:ad 'suutee.rol 'sdalrq 'eeutds
'saar8ap 0I u€ql arour spr€^ >p"q ro spJ"^\ 'Lt--
-roJ a^oLu lou pFoqs ]l - luaurr^our.alllua -] SI LLIJE
rofeuu selel 'sploquroqJ 'sntzederl 'lsJop s- - '
aql Suunp lq8gdn lpeau osrol rno-{ dae>l ,r uaqt '
'luaurdola,tap {c€q urnurrx"tu aAaIqJe oJ ' sal)snur letJ€l - qr,r Jn
sdll ipoq ,
- ,.:t tr sE
-:--rl \
'uorlrsod rq8Pdn
-reeu e Sututelureur 'uorlrsod '3u1rc1s aq) //{,OA ]1AVA O3u
>]V€ ]HI
THE COXPLETE GUIDE TO STRENGT! TRA NING

nearly parallel to the ground, arms fully STRAIG

BENT.OVER BARBELL ROW extended. P U LL-D

The movement
Target muscles 1. Slowly pull the bar towards your lower chest
until it just touches the lower part of your rib
Latissimus dorsi, trapezius, rhomboids, teres malor
cage.
and minor
Also used: bicePs, forearms
2. H;ld this position for a count of one, then
slowly lower the bar to the starting position'
l-^-+i^^
Starting position - _= LIt lu

1. Place the bar on the floor in front of you' Tips ' .1: -::

2. Stand with your feet parallel and shoulder- ' As you pull the bar up, squeeze your shoul - -.: .:
width apart. der blades together and keep your elbon's
3. Bending forwards from the hips, keeping directly above Your hands.
your back flat and slightly bending.your . Keep your back flat throughout,the move-
the bar with an overhand gtip it or you risk injury'
i.rr""r, grasp
-sligitly wider than shoulder-width -ett1 - do not round
that is . Keep your torso still - it is tempting to move
apart. your torso upwards with the bar to generate
+.Ltft the bar just a short way off the floor' momentum. This reduces the work on the
Position your body so that your torso is back muscles and increases the risk of injur'

*.

70
IL
i,rnlur go 1sr
rql uo lro_\
.leraua8 o1
- roru o1 Sur
',( rn frrr
--*..i*:.t" o.
r.\ou aql I
'la^al raplnoqs ol r"q aql u^{op .
'osro1 rno,,( aslTlqels ol salssnlu l"uruopqe 'spJe.4\u.{\op Surce; s--.- . i ,,\oqle Jno_\
rno,{ asn ol paau III^ no.{ - luaua^ou oql 'papualxa stu,re rno.{ qll^^ r€q aqt
-. .- noqs rno,{
tnoqgnorqt tq8rrdn pue illts .,(poq rno.( daay 'aurqleu u.u.op-1pd l"l € Jo Juo{ uI P --:
'pa>lrol aq lou plnoqs
s.44,oqla aql uI puoq lq311s ,{ra,r e . uorlrsod 6uri-: -
laql - =
^\o[[V
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uorlrsod 3u
aql lnoq8norql lq8l€qs slslr.,l\ rno.,( daay JOL - aql 'euo J
..iofei-u serel'sploquroqJ'sntzedel]'tsJop sn.-. i
sdlr
-,r -rno.,( 3o 1
sel)snru latJel .qJ Ja^,\OI
'uorlrsod Surpels eql ol r"q aql
urnlal ,{1.,ro1s uaql 'o.W Jo }unol roJ ploH 'Z
'sq8qt "raddn ,rno,{ saqenol lsnf I "plun u^\op
r"q aql 1nd 'papualxe slur" "rno.{ Surdaay '1 sN/\AOs'l]^ :
rJ sruJ1?
luaurA^oul aql l lHV-IHO IVE -:'
>]V€:II
THE COI"IPLETE GUIDETO STRENGII IP'AINING

The movement DUMBE

-MA,CHTNF ROW_
1. Pull the handles towards your sides.
2. Hold for a moment then slowly lower the
weight and repeat.
Target muscles
Latissrmus dors , trapezius, rlromboids, leres major Tips
and mrnor . Maintain the natural curve in your lower
Also rrsed: bicens. forearms back throughout the movement.
. Don't allow the weight stack to touch down I-:.finnurr ru r

between reps. - ::--,_ I

Stanting position
-, -.'
1. Sit with your chest against the support pad '.^i
and take an overhand grip on the handles. --: :.

72
EL
'pepuaga srure rno-i ;-.
'.{,rnfur
peaq rno.( ra^o ilaqqunp aqt PIoH ' ;-.
rauur dol aqt lsure8e teg sr-u1ed rno\.
Japlnoqs Jo >lslr aql aseerf,ur III.^{ daap ool -qrunp Jo pua auo punore spueq rno'\ ..- -
FuroF r"J oo1>peq ilaqqurnp aql a{el }.uoCI
- " 'roou aqluo 1el] aq pI: - -
'lUArU
]aal rno 'qluaq lsl] " uo sraplnoqs pu€ >- :
-elour eql Suunp lceq rno.'( Surqcre plo^V raddn rnol lsnf q1r^ J"lnJlpuadrad u.'uop ;
'sreplnoqs
rnol ueql ra,ttol sdrq rno,'( daay .
uotltsod 6ur1-::1 ,,,\op qf,nol
sdll
,r.\\ol lno\
'uollour Surcre arues aq1 Sursn sde:u1 lofeuu srle-ropad 'rs:op sn'- -.
peaq rno.{ ra^o >1f,"q Ileqqunp aql asr"E'Z salf,snu,l latJtl
'srea rno.( q1r.tt lanel aJE s.t'toq1a rnol
plun 'lnoq8norql srure rno.{ ur puaq lqFqs
le-\\ol -
e Surdaal 'peaq ;no.,{ pulqaq pue u.trop 'ue
'SAI
pr".^ >lc?q uI ilaqqunp eq1 ra^^ol Al^^ols 'I
"
IUALUaAOLU Aql UlnO-]]nd 1'l3Eg[/'J -:
>]V€ ]HI
THE COIYPLETE GUIDETO STRENGIF: r"AiNlNG

DUMBBELL SHRUG Tips BACK E

. Keep your arms straight throughout the [oN TH
movement.
. Lift and lower the dumbbells slowly and
deliberately - don't jerk them.
Target muscles . As you lower the dumbbells, allow your
rz-'sezi'.( (rnne'1. rhor^rboics, various oLher neck
I
shoulders to drop down as far as possible -
and shoulder g rdle muscles this stretches the trapezius and increases the --:-or spr.
ROM.
Stanting position
. Do not rotate your shoulders backwards at
the top of the movement - this increases the -.- lou er
1. Stand with your feet hip-width apart. 1

risk oi injury to the shoulder and places no .-: tullRO

2. Hold a pair of dumbbells by your sides level further work on the trapezius.
with your thighs, palms facing backwards. . .:ises foi
Use straps to improve your grip.
Keep your arms straight. =: back
:: e\efcl:
-^.-
__1( d :pr
Vaniation , .-rdL
The movement -^^t-N \'._

1. Raise your shoulders straight up towards

:' --:lv aI
BAFBELL SHFUG
: -,1,11 \'.
your ears, keeping your arms straight. Shrugs may be performed with a barbell insteai
2. Hold for a count of two, then lower the
of dumbbells. Hold a barbell in front of or
dumbbells back to the starting position. behind your thighs, keep your arms straight anc r -:-:in^
errru I
,

move the bar up and down as described above.

{tt
"*

74
SL
re^^ol uarp uoqlsod l€4uac eq1 o1 uJrqeH .JJUE]'
'aprs auo ol sraplnoqs rno.'( Sururnl 'a1e1o'r
uoqs lsnf aq lpu slqJ 'roog aql uro{ lsa-
,{1.uo1s 'roog aqt go ,{poq raddn :no.( gq nol sy "
raddn pu" sJaplnoqs 'peeq .rno.'( asrer,{1-rrc r
'sellsnu Surplor leurds aql s1a3;e1 asl)raxa sII{J
1UALUAAOLU 3*_
NOIIVI-OU HII^^ NOISN]IX= )3VE
'1saqf,
'{Jeq -Ii
rnol lsure8e csrp 1q8ra.+t Ilsurs E plog 'raute-q uo Surlsar 'no,{ purqaq paceld aq .{eu sr---
1q€1aiw paluelpe u? aJe no,{ ;r '-,{1a,tqeura11y
rno.{ '.,{1a.tq€uJe}lv 'sapls eql ol lno s-\\'1 -
'p€aq rno.{ Jo saprs aq} 3uo1e sPu€q
'peaq rno.{ Jo saprs aqt .{q spu"q lno,{ a :
rno.{ aeeld 'rap;eq luerualotu aqtr a>l€lu oJ 'rool] eql ro lelu € uo u.^ op ar€- ; : \oq€ pequ
'l€IJ >peq rno,,( daay 'roog aql o1 :epctpuad -p rrr9rpr..,
-rad lsorule a.re no.( Ilun lsl€^^ aql l€ spre^4.roJ
uotllsod 6ul1-::1
, Jo tuo,rJ
puaq,{1.t,to1g'sql u€q} raq8rq aslr }ou op - rool}
-:rlsur Ilaqr
oq] qlr,{\ lalered a,re no.,( Ilun osJol -rno.'( asreg '>1su.{rnfur ssal q}I^\ uu '-
.
'no.{ ;o luo{ uI pessorJ sture 'ped alppru aq}
Jalsea sJlllqre ,{epfuarra sa>letu pue .i1. .
uo 8ur1sa-r are sdrq tno'4 pr4 os lpoq tnoA uorf
salf,smu aql sla8rel qJII{^l '1no1ro,tt >lf,Ec -.
-rsod pue sped aql ql€aurapun saPp" rno,'( 1cn;
ur luauroloru uolsualxe 4ceq cgrcads e a:'
H3N]B NOISN]IX] )3Vg o1 luepodrur sr 1r 'qenbs se rpns 'sostllor.
ur reslllq€ls sE pa^lo^ul ueuo sI lf€c
suollelJen "
aW elqr\\ 'sdnor8 altsnur raqlo roJ -i;t'
Surrnp;ou'saqr,ttlce .{gep Suunp hlOH . rprr{ nt
- <:"""t* r"
'elqelroJ
qFnorql 1.ro.rt .,(1erer salcsnru >lJ€q 'ia ' -'- SASEAJJUI
. ),rE-\r>ltEc
-ruof, IaaJ no.{ se reJ s" Jlasrno.'( asrer .'(1ug
'ruaril asl"r
s1ee1n13'aeurc- :; SEaJJUI
lou op - roog aql uo paxeler s8al:nol daay ,' :r-.sod s
'autds rnol qll^\ ou{ uI roog sel)snru latr€I .\\ollE
aql ot spre.4\u^\op 8uree; peaq ;nol daay
sdlr - .,r rrols
.rooll er{l ol
--: ,:-.oq8n
tuooii lHl
,{1.,to1s ra^4.o1 uaql 'o"u'1 'Z NOISNSIX] )];:
;o lunor e roJ asn"d
>]V€ ]HI
THE CON,lPLETE GUIDE TO STRENGTH TRAINING

The movement BACK E)

DORSAL RAISE B(ERCIS
1. Slowly raise your left arm and your rigJat leg,
keeping them both straight. This will be just
a short distance.
2. Hold for a count of two, then lower slowly to
the floor. Repeat, raising the opposite arm
and leg.
Erector spin

Star"ting position Tips

Starting
1. Lie face down on a mat with Your arms ' Keep your head facing downwards to the
1

stretched out in front of You and Your legs floor in line with Your sPine. - fue over t

straight. . Only raise as far as you feel comfortable' :all. face

:p rhe ba
Place r-ot
'. e-ru lilie .

* ?lace r-or
:hest or b
Keep r ou
; t,i..t.

&jt

76
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'peaq rno.( Jo sapls aqt lq ro lsaq:
rno.( ra,Lo pessoJf, Jaqlre sruJ" rno,'( arei; -
'e>lII no'-
;r poddns roJ ll",lr e lsure8e 1aa5 rno.'( areH
'1r;o do1 uo paJuel€q ueril rorp"r II"q aqJ c:
lernleq sdrq rno,,( Surdaal 'u.trop aceJ ' II?: 'alqe]JoJr
'rar{traSol resolc s8el ssrms e pe["c osle) 1eq asrcJaxe ue JaAo er*
Jno.{ Suuq 'rapreq lueurelour aql a{"ur oJ .
lqt ol spJe^
uorllsod 6ut1e1E
'aurds rno.( q1!/\ auII ur peaq rno,,( daay .
'>1ceq rnol
r{ore lou oCI .
spa1n13'eeutds rolre:
sdtr
solf,snru letJPI
=re alrsoddc
'.(1.ra.o1s , - -i1,no1s raru
ure8e ra.uoy uag 'orvrl Jo ]unof, e roJ ploH'Z
'Surpar eq] sPJs^\ol eu{ i:i aq 11p\ s
'1 i:1 iqBF rno
lq8gerls e ur .(1aro1s ,(poq raddn rno,,( asreg ]]Vg :lSl3H:DF
IUAUIAAOLIl OLII HIIM NOISN]IX=I )3\f:
)]V€ ]H-L
 BARBE

THE CHEST

The desire for a bigger, better-developed chest isMUS.CLE KNOW.HO.W

perhaps the greatest motivator for men to
--:^frnr
train. It somehow symbolises htroism The largest muscle of the chest is the pectorali'
und iule virility. Women, too, can benefit
from
-uior. #ni.n attaches to the collarbone (clavicle
"tr""gtn the srze ani sternum, and inserts into the upper am:
chest training. Although it won't increase
oiyo.r. br"uit, (they ire mostly fat tissue)' it
will Uot" (h,r-"rus). It pulls the arm in front of th'
of a fuller and more chest irom any position, flexes the shoulder -
t
create the appearance
Th=
shapely chest. ullo* prrshi"g, u"d lifts the arm forwards'
St ottg chest muscles are advantageous
ln smallei pectoralis minor lies beneath the pec
in all toralis m4o, urrd helps lower the shoulder
blad'
mo-ny sp"orts. These muscles are involved
forwardl and upward-reaching actions - e'g'
in
*gb/t".khng ur-rd grabbing an opponent - and
utJ utto used in throwing and hitting movements
- e.g. during forehand drives in tennis and
,o.ruih; wherithrowing the ball overhead in net-
f',-iif. futf."tUall and vJleyball; throwing the dis-
shot' A,,strong
cus and javelin, and putting the
(breast-
chest is also advantageous in swimming
stroke) and several gymnastic disciplines'

EXERCISES FOR THE CHEST

Barbell bench Press
Vertical bench Press machine
Dumbbell Press
Incline barbell bench Press
Incline dumbbell bench Press
Dumbbell flYe
Pec-deck flYe
Cable cross-over
Low-pulleY cable cross-over
Exeriise ball Press-uP/Push-uP

78
6L
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I
P rollaP
'o.', 3tpplL,J
.
'auq alddru rno.,( a'rc' --
Jo lunol e roJ ploH -
P totl
lsnf lsaqc raddn rno.{ qrnol pFoqs r"q r-
'sl€rol3ed rauul aq1 pu€ sdaJl4 aql uo sIS '1saqc rno.,( ol umop req aql ra,,no1 ,{1-rr -
-eqdua arour sareld dr-r8 qlpr-u-;ap1norls e 3urs11
IUAUIAAOLU a * _
dIUS MOUUVN
'sdacr.rl aql uo ssal pulr (iltd 'ralno eqt .{lercadsa) '(Pa>1eo1lou 1nq) Papuaxe '{1P; s '
slerolead aql uo srseqdrua eroru sace^1d }ede rno.{ qllm lseqc rno.( "ra,r.o '{1loa.4P 1l uot: '
tllpl^\-raplnoqs setull JleI{ e pue auo drr8 e Fursn pu" >lrer llaqr"q aql tuo{ r"q eql a-\o-t-': :lq repin(
dlHS lol^^ 'spr€MroJ Furee; surled'pede qlpr.rt--rap1:- : = aqt r{l
ra.to lsnl spu"q rno.{ q]ut 'req aql p' - . - sprE \\,r
suollelJen 'dals .,rto1 e uo ro qf,uaq aql Jo pua e''-' _ rplnoqs
'peq "rnol ur I{3J€ orl-s:- _)tuo]J
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u" eler{ no,{ ;1 '{c€r ilaqreq Paqrel::l :addn
'lq8re4s s1srr.'ra, '.:ll au
qlr-,n .{11eapr 'qcuaq
l"l} e uo IJeq Jno'\ r'-
rnol pue spr"'4\JoJ Sune; sruled rno''( daay '- r;d a
'sel3snru lsaqt aql o1 -(rn[ur s>lslr pu€ >lJo'\\
Uolllsod 6u,:- = -:
1saqf, Jo lunolus aql soJnpar s1q] - peq
rno'(
qcrl? Jo lsaqc rno.,( JJo r€q eril scunoq lou oCI ^1
'ul€rls >lc€q-raMol >lsrr sdert-t1 'sptollep JolJelu€
(rseql-Pru) -roteuu :
1i.,!r no.,( 'a8e:a'ta1
aleraua8 o1 sdrq rno'{ 911
n".{ g1 'qruaq eql uo .'(1u"rr; sdrq rno'{ deay self,snu latrel
sdlr
'sJaplnoqs rno.{ -ra,to dn spue lI l€q1 os lr€ -lllE: *
'6 :,
spre.\\>lc€q ,{pq8qs e ur spre',vr.dn req aql qsnd SS:lHd HCNfg
IS]H] ]HI
THE COIYPTETE GUIDETO STRENGTH'] RAIN NG

The movement ]UMBE

VERTICAL BENCH PRESS
1. Press the handles away from you, fulh
MACHINE
extending Your arms.
2. Hold for-a second then return slowly to the
starting position.

Target muscles
Tips
Pectoralis maior
Also used: anterior deltoids, triceps
. Keep your elbows at the same heigh
throug'hout the movement.

Stanting Position
1. Sit down with your back pressed against the
backrest.
2. Adjust the seat height so that the handles are
le,rll with your chest' Depress the foot lever
to allow you to grab hold of the handles'

80
t8
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-
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"
rnol spr€,4\ol >lJEq la^"rl luar{l lel lou op uolltsod 6ut1le:;
- €ar? lser{f, rno,,( ra^o slleqqrunp aql dsex
'qf,la4s alq"lJoJuroJ lnq lunlulxelu JoJ 8uI
" 'lq8raa,t ssal asn ol peau .{lqeqord 11 -
-rur? 'u?J no.,( s€ J"J s" sllaqqlunp 3q1 re^\oT "
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'J'.
sdlr 11 '1uaurdo1a,r.ap ralear8 Surlepruqs sm{]
ralear8 lpqFqs smoll" 1nq 'ssard qruaq 1l; - -
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luatr|a^Oul aql selfsnur latJel
;t o1 ,'(1.,r,r.o1s
'sraplnoqs rnol ra.to pauorlrsod 'pa -ny 'no,,(
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suled rno.{ qllu 'slaqqurnp ;o led € ploH '6 SSfHd llfEgnT:
lstll lHr
THF COIYPTETE GULDETO STRENGTH IRA N NG

INCLINE BARBELL The movement INCLINI

BENCH PRESS L Bend your arms, allowing your elbows to BENCH
travel out to the sides, and slowly lower the
bar down to your chest.
2. The bar should just touch the upper part of
your chest beneath your collarbone. Hold for
Target muscles a count of two.
r=:-ioralis r-
Pectoralis mrnor (upper chest) 3. Push the bar back to the starting position.
Also used: anterior deltoids, triceps, pectoralis - :^ <Fa
-: Cr
major
Tips
. Do not arch your back or bounce the bar off
Stanting position your chest as you push the bar upwards. This 3:anting
risks lower-back strain.
1. Lie on an incline bench angled at 30-60 . The higher you place the bar on your chest.
)1. on an
degrees (the steeper the incline, the greater -: _-t.trP( I
the greater the work placed on the anterior
the stress on the upper pectorals and anteri- : :t1 c\:
deltoids rather than the upper chest.
or deltoids). Ideally the bench should have - deltoid,
an attached barbell rack. , ---^upa
2. Hold the bar with your hands shoulder-width Vaniation ,-:ll on v
.. -L-
apart, palms facing forwards. Remove the
bar from the barbell rack so it is positioned DECLINE
: :i-lnbt
directly over your collarbone with your arms - -.-d iac
Set the decline bench about 30 degrees belo.,
ful1y extended.
parallel. The movement is the same, but place,
more emphasis on your lower chest and tricen'

i'i

82
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'sq8rqr :no.{ uo rur-
-
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uro{ ,(€^^€ sls"qdrua eril Jo l{lnuI e{el pue pa -rJalue pu" sleJolf,ad raddn_ aql uo ssarls
^:- . trralue ar{l
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q8q oo1 qrueq arp Jo a13ue aql tas lou oCI -.aqc ,rnol
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1ou 'aur1 lqFrerls € uI sfleqqrunp aql sserd 11
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SdII
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'qJlarls alq€iloJluof,
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-rxetu e anaII{cE plnoqs no1 'sraplnoqs rno'(
.-ed :addi
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IS]N] ]HL
THE COIYPLETE GUIDE TO STRENGTI TRAIN]NG

DUMBBELL FLYE The movement PEqDE

1. Lower the dumbbell slowly out to your sides
in a semi-circular arc. Keep your elbows
locked in the slightly bent position through-
out the movement.
Target muscles 2. When your upper arms reach shoulder level r:cloralis n
Pectoralis maior (mid-chest) and you feel a strong stretch in your shoui-
ders, return the dumbbells to the starting - so used:,
Also used: anterior deltoids, pecloralis minor
position, following the same arc' Do not
pause at the bottom of the movement'

Stanting position
1. Lie on your back on a flat or incline bench
Tips
set at 3b degrees with your feet flat on the
. Maintain the slight bend in your elbor'r's
floor. If you have an excessive arch in your Don't allow them to bend to 90 degrees as
back, place your feet on a step so that your this would turn the movement into a dumb'
knees are bent at 90 degrees. bell press.
2. Hold a dumbbell in each hand and hold ' Do not allow your upper arms to go muc:
them above your chest with your arms below shoulder level as this could plac'
extended and palms facing each other' Bend excessive stress on the shoulder joints an:
your arms verY slightlY. risk muscle or tendon tears'

'::k
\\,,
$-,.*

-'i
$-.b t'- **-
-

€r

''.*-/

84
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-
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'sped aqt Jo ruouoq aql qltr\ r=
--nP € otur
'sl"rolf,ed are srepFoqs pu" s.4 oqla rno.( ]eq1 os rq; - .rdudp
---a^- ()-
aql uo {ro,4\ eql saf,npal slql s" ralDa8ol rueril leas aql Surlsnfpe pue 'poddns >lleq ' ' qle rno.
>lraf lou op - lr" I0oouls uI sp"d aql a^otr I lsure8e passard sI >ll"q ra.,lro1 rno.'( Fuu:-'
"
rar{la8ol sped eql Suuq 'aurqleru lcap-ead aql Jo l"es eql u-
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'1urod
, 'c J,r€
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Jourtll stl?Jopad 'sprolep JolJolue :pe:-
_-:rs Jr{l
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(req:-Ptuu) :oleul s :' - -
:' -:plnoq
'uorlrsod Suqrels aql ol sPed aqt
selfsntu letJ€l
'Z uot
uJnler ,(1.uo1s uaql 'o'tll Jo lunoc 3 roJ pIoH
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,\ o:
.{aq1 plun raq}o l{f,ea spre^\ol sped aqt e^otr l 'I
1UALUAAOuI AL{l :lAll )33C-l 1:
rsttl lH_t
THE COIYPLETE GUIDETO STRENGIN TRA NING

CABLE CROSS.O-VER The movement -OW.PU

1. Draw the handles towards each other in an ]ROSS-C
arcing motion, aiming for a point approxi-
mately 30 cm in front of your hips.
2. When the handles meet, squeeze your pec-
Target muscles
torais hard and hold for a count of two.
Pectoralis major (lower and mid-chest) 3. Return the handles slowly to the startin.{
Also used: anterior deltords r= ..:ralis
position. r--a
-l-
-
- -:g!,
-^;. -^.
1

Starting position Tips

1. Attach the handles to two overhead pulley
. Keep your back erect and elbows slightly benr
machines. (at 10-15 degrees) throughout the movement :::r'ting p
2. Hold the handles, palms facing down, and
. Focus on using your chest muscies to per :.=nd mir
stand midway between the machines with form the movement - do not curl your shoul- ' .--ihrnes.
your feet hip-width apart or with one foot in ders foru'ards as you bring the handle.
front of the other for balance. Your arms together. -.dtheh
'.td rr'ith
should be fully extended so you achieve a
. You can vary the angle at which you pull the -.r IOOI 1I
good stretch in your pectorals. handles down to place emphasis on slightl- dl 1|\
3. Bend fonvards slightly from the hips and different areas of the chest. -:\F 2 r

maintain this position throughout the exercise. .. : l IOf\\'i

a':aS.

ffi

85
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'slerolcad rnol ur I{Jlarls poo8 e a \; -
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'acu"l"q JoJ Jaqlo eql "qJo luo{ uI lool - i
'luaur -: 1nd no
r11rmro pede qlppn-drq taa; rno.'( qlr-* -'
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" _
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'atu€s _: .rttu \ [
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aql ur€urer plnor{s raplnoqs rno,'( ur a-13ue
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'(poq ;no'( daay
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. -qir1s
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.
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'lueuroru roJ ploH 'sqe =urlr"ls eql
" sol)snur lotJ€I 'o^{1
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'uo4rsod lueq :ad rno.,( a
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, rldde lur
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IS:H] ]HT
THE COMPLETE GUIDE TO STRENGTH TRAINING

2. Straighten your arms back to the starting

EXERCISE BALL PRESS-UP/ position. Repeat for rePs.
PUSH.UP
Tips
. Keep your spine in neutral alignment - your
-ItE S
Target muscles head, back, hips and ankles should be in a
straight line - and don't let your bottom lift
Pectoralis major (upper and mid-chest)' pectoralis
higher than your shoulders. :': -,ulder tra
minor: triceps, trunk stabilisers (transverse abdo- . Keep your abdominals pulled in - avoid ,.:r phr siq
*i"rs ."a the lumbar multifidus) :-:e aftenur
'swayback'.
. Keep your head in line with your spine - i,rsheticallr
don't allow it to drop. rcear smal
Starting position Srrong sh
1. Get in a push-up position, placing the lower .i:.::s inr-oh
part of your shins on top of an exercise ball' Var^iation :*: rrruscles
Your head, back, hips and knees should be in To make the movement easier, position the ball
a straight line. just above the knees and keep the movement ' , r-erhead
2. Position your hands just wider than your small. As you get stronger, walk out with your :'rd r-ault
- ---l :^-1. :.
shoulders, fingers pointing forwards. hands until the ball is below the knees and even- !u Jtrr[ r
tually on the lower part of your shins. ' -
-''erhead

To further intensify the move, try lifting one =:-r-e. the

The movement leg a few centimetres from the ball, keeping botL
,-d overl
1. Keeping your elbows close to your body, legs straight. '-d baske
- --':ins thr
bend your arms until your nose almost
touches the floor. Aim your chest between :-n the t
your hands. i:C iront

l--:l need
r
'* =iloulde
,, nr-. the 11-
rrs+i of *u
s'Ur::l needs
c,'*{-:^1-Lancer

- :,t
-,
are
'[ ]c--- Elt€fl
:, , r :.chrriq
. ,- _:-,-:.

88
68
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salcsmu asn osl€ splollap aql lab'r€] l€q1 sasllrexa
se anbruqcal Sururerl rnoL ol uoquail" '{€.G
Fumtollo; al{l Jo lerales 'uoqcury pue uoll"lol -^el\oq 'sarrnfur Japlnoqs o1 auord aJ12 no.\ --
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-
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aprs aqt o1 '{poq aql Jo au{-plu aql ruo4 A?^ e
Jo qf,€a '(17 arn8rg aas) speaq aanil Jo P':
-Luol aJe sraplnoqs aqJ '"aJ" aloq.^{ aql s}-l
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:-
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-re1oc) epdecs aql tuor; ';appoqs aql Jo >lc"q
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- \J pue sa;
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.r'
aurqf,"u ssard peaqra,t6 l.o* ral[€Lu: ,.,
ssald ilaqqumc rsre,n rnol Sur{eru 'rade1 Surseald .{1el- - ' -.ds:no.,
ue al€arl pue lpoq raddn rno'{ o1 uorlual':
SHIOIflOHS sreplnoqs padola'trp-llr6'anbts''- .-u]
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=lHI UOI S:lSlCUfXf
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SE]CINCHS -
=-
IHE CON4PLETE GUIDE TO STRENGTH TRAINING

Figure 7. I Muscles of the shoulders DUMBE

PRESS

:.:rterior a
-acr
| ,-^4, +
-^ ,U)EU.
-.:U T

-s_ suPr:Isp

Starting
Sir on thr
:all. ang
- _'rt er ba
:ench. If
:.e an ad
i;;)port.
_ J-'IJ
-r_ftu ^ ^p
a
*.rds. Ie'

90
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-ro; 8urce; spueq 'slaqqurnp Jo rl"cl " p_loH -
'uoddrt-'
u? asi'
leeq tq8rrdn u" qlll{ grueq alqelsnfpe
I 'qruec
I
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\iri
I
Jql qllM lJeluoJ ur .(1Lu-rr.J sl IJeq la\\'-
?uarue^our aql uelJol{s l,uop - sJaplnoqs rno,( 1eql os saar8ap 06_'gL 1e^ pa18ue ';p'':
rno.( qcnol {aq1 plun sllaqqump eq1 ra.t{oT "
asrlraxa ue uo ro qf,uaq e;o atspa aql uo ::a
qaq SunJlllq8ra.lvt e r?et\ 'lq81a"r'r l'reaq
,(ra,t e Sursn a-re nol 3r 'ro eutds rno.'( es{lqels uotltsod 6urllegg
dlaq o1 lnq salf,snru I€uruopq€ rnol' p1o11 '
lmq Jamol rnol urerls prt s111 se sprea'r'dn
(snleutdse-rd" :''
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'peaq rno.( ralo qf,nol lsorule {aq1 plun
spr€,trur pue spre,ndn sflaqqunp aq1 ssald 'I SSsh
IUALUAAOUl ALII HfOIflOHS llfEEt/*Jxn:
SE]C]NOHS ]HI
THE COIYPLETE GUIDETO STRENGTH IRAINING

2. Depress the foot lever to allow you to grasp DUMBE

OVERHEAD PRESS MACHINE the handles more comfortablY.

The movement
Target muscles 1. Grip the handles and press the,weigh'
Anterior and medial deltoids, upper Pectoralrs straight up, extending your arms but no
major locking out your elbows.
Also used:trrceps, shoulder glrdle muscles (trapez- 2. Lower the weight slowly and repeat'
ius, supraspinatus)
Tips
' Keep your back flat against the pad'
Star"ting position
1. Sit in the machine with your feet on the floor
and your back against the backrest' Adjust
the slat height so that the handles are level
with your shoulders.

92
€6
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I
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,,ra.o1
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]SIVU IVU]IV] 'sapls e=
=IBVC
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'8nf e ruo4 ra131tt Suunod ara'u
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rno.{ ueql raq8q eq p1nor{s ra8ur; alltrIl rno1 '
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SU]CINOHS ]HI
THE COIYPLETE GUIDE IO STRENGTI IRAINING

2. Hold for a count of two, then lower the bar BEN'FO'

UPRIGHT ROW
slowly back to the starting position.

Tips
Target muscles . Keep the bar very close to your bodr
throughout the movement. r:sterior i<
Anterior and medial deltoids, trapezius
Also used: biceps, brachioradialis
. Make sure you do not sway backwards as - :O Usedi i
you lift the bar.
. At the top of the movement your elbor.r s

should be level with, or slightly higher than. Stanting

Starting position your hands.
1. Stand with your feet shoulder-width apart. . >ir on thr
Lower the bar slowly, resisting the weight. . our thi-gl
2. Hold the barbell with your hands about 15
cm apart, palms facing towards your body. - ?lace vou
The bar should rest against the front of your .,ards frc
Vaniations
thighs. The exercise can also be performed -rmbbell
on a cable machine, using a short, straight : alms fac
WIDE GRIP
bar attached to the low pullev. Using a shoulder-width grip places more empha
sis on the deltoids and less on the trapezius. -3 mov(
The movement -i:arr the
1. Pull the bar directly upwards towards your ..:eouslr
':-a tne il
chin, bending your elbows out to the sides
until the bar is level with your neck. - - --.:se the
.'. e1 ir'ith
: ,',r lr re
-. :he rr ,

94
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uolllsod 6ut1le:3 ---. -^--e--
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saar8ap daey
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rnol ueql raqtrer s.^{oqla rno.{ qlr'u peal sPlolap Jol-':i:
'sllaqqunp eql asl"r no^ se , q :no,i
salf,snur letJel
,{poq "rno,{ esI€J lou op - IIps osrol JnoA oaa) '
'8nf e ruor; ;a1e'rt 8ur'rnod are
nol gr se '1uatua.t.oru aq] 3o do1 eq] lE qlunlf .uc
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SI:C]NOHS ]HI
 . sing the sl
The brach
-r elbou- j
and all n
THE ARMS :-tlon ie.g,
- brachior
:]fm. On
' -hpq irrqr'
Arms are the classic showpieces of strength for EXERCISE.S F,OR THE ARMS- -'--- ' J *-'
'--. flerion
gym goers. Like a well-developed chest, they are
visible proof of the work you put in at the gym.
': : n€Utfal
Biceps - : --e rricpn
----'r
Even for women, toned, defined arms are envi-
Barbell curl .rtlre ba
able assets.
Preacher curl . ...: the ii
Developing your arm strength will help your
Dumbbell curl - --tuter l
performance in many sports. Elbow flexion
Incline dumbbell curl ..=C on rh
(bending) and the muscles involved are impor-
Concentration curl -:,-r the e
tant when playing forehand strokes in tennis and r, -l-.
_-:::1\ e1\
squash, shooting in hockey, playing a long shot
.:l clD ff
in golt pulling the body upwards in climbing, Tniceps .-.--,- L
., -, cr 1-'
grabbing an opponent in rugby and the martial -
,
Tiiceps push-down -l
--- -- cdtt:
arts, and pushing movements in gymnastics. L--
Reverse-grip triceps press-down -
The triceps are also involved in numerous :- riL l1 :

Bench dip : - :lTil.

upper-body actions, including:
. overhead hitting and throwing movements - Lying triceps extension ..' \ t

Tiiceps kickback -:: I

e.g. the tennis serve, volleyball spike and ',L
Seated overhead triceps extension : -,:!
basketball shot -

' pushing actions - e.g. the shot-put, the chest

a-.a,'.

-, : l
pass in netball and basketball, throwing a
- -- -

punch in boxing and in the martial arts.

MUSCLE KN-OW.HOW
One common mistake is to train only the
biceps, thinking this will produce stronger and Approximately 60 per cent of the upper-ar:
bigger arms. However, the triceps make up the muscle mass is comprised of the triceps, 30 p.
largest part of the arm muscles (see below) so it cent is comprised of the biceps brachii, and t- '
is important to devote equal time and effort to remaining l0 per cent comes from I'
triceps training. Many men also use weights that brachialis muscles lying beneath the biceps.
are too hear.y in their quest for bigger arms, sac- The biceps brachii (see Figure 8.1) origina:.
rificing good technique and therefore gaining above the shoulder as two muscles - the sh'-
only minimal results. and long heads ('bi' means 'two') - whr
merge at one insertion point below the elbc
These muscles are involved in flexing your a-.
(bending your elbow) and rotating (supinati:--
your forearm. The biceps brachii also assist.

96
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:: li-ll
THE COI'4PLETE GUIDE TO STRENGT! TRAINING

BARBELL CURL Tips PREACH

. Do not move your upper arms or elbows at
any point of the movement.
. Keep your body absolutely still - make sure
you do not lean back or swing the bar up as
Target muscles
this will strain the back and reduce the work
Biceps brachii, brachialis on the biceps. : :eps brach
Also used: brachioradialis . Keep vour wrists locked. - sc used: br-
. Lo*ei the bar under control until your arms
are fully extended - shortening or rushint
Stanting position the downward phase will reduce the effec- 3:anting 5

tiveness of the erercise. \dirist the

1. Stand with your feet hip-width apart. ' --J -''''^-

2. Hold a barbell with your hands shoulder- .re right l

width apart, palms facing forwards. r er the t<
Vaniations , ench isn'r
3. The bar should rest against your thighs and
your arms should be fully extended. - rnch anr
EZ.BAF CUFL r-rmbbell t
Arm curls can be performed using an F.Z-ba: - -l,rld a dur
The movement instead of a straight bar. This reduces the stre:, ,-.oulder-rr
in on the wrists, although it puts the biceps in a bic- :- ur arms
1. Bend your elbows as you curl the bar up a
mechanically weaker position so they recel\ :
smooth arc towards your shoulders. Keep
less stimulation.
your upper arms fixed by the sides of your -- 3 move
body.
2. Hold for a count of two, then slorvly lower -.ld r our
the bar back to the starting position.
';
-:rllbell 1

#€.
+-
s
€',

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SAIV ]HI
THE COI',lPLETE GUIDE TO STRENGTH TRAINING

DUMBBELL CURL 2. Hold for a count of two, then slowly lower INCLINE
the dumbbell back to the starting position.
3. Repeat with the other arm and continue
alternating arms.

Target muscles
Biceps brachii, brachialis
Tips iceps brachi
Also used: brachioradialis . Curl the dumbbells up slowly - do not swing :.iso used: bn
them.
' Keep your upper arms fixed by the sides ot- Starting p
vour bodv. -
Stanting position 'K..p
your body absolutely still - make sure
Sit on an i.
' shoulders I
\. Stand with your teethip width apa$ N sit or you do not swaY backwards'
the end of a l>ench or on an exercise ball. . - Hold a pa
Make sure yo\r. straighten your arms f-ull'" :alms facir
2. I{old a pair of dumbbells, palns facing in
when you lower the dumbbells; do not shon-
towards your body. ' \-our arms
en the downward phase. ::ang down
3. Your arms should be fullv extended.

The movement
1. Curl one dumbbell up at a time in a smooth
arc towards your shoulders, rotating your
forearm so that your palm faces your shoul-
der at the top of the movement.

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SAIV ]HI
THE COMPLETE GUIDE IO STRENGTH TRAINING

CONCENTRATION CURL The movement TRICEPT

L Curl the dumbbell up slowly in a smooth arc
towards your shoulder.
2. Squeeze your biceps hard at the top of the
movement, hold for a count of two and then
Target rnuscles
slowly lower the dumbbell back to the start-
Biceps brach i, brachialis ing position. -ceps (esp<
Also used: br
Also used: brachioradialis

Stanting position Tips

1. Sit on a bench with your legs fairly wide
. Make sure you curl the dumbbell to your Starting tr

apart. shoulder and do not move your shoulder to - -\nach a sl

2. Hold a dumbbell with one hand and brace the dumbbell. Keep your shoulder back and or-erhead
that arm against the inside of the same thigh. relaxed. -\-lternative
3. Your arm should be fully extended and your
. Do not lean backwards. - Flace your
palm should be facing the opposite thigh.
. Keep your upper arm fixed. Co.rrnward:
' Make sure you straighten your arms fullr. tsring the t
when you lower the dumbbells; do not shon- -,.our sides r

en the downward phase.

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THE COIYPLETE GUIDETO STRENGIH TRAIN NG

REVERSE-GRIP TRICEPS The movement BENCH I

PRESS.DOWN 1. Press the handle down, until your arm is fulh

extended. Keep your elbow in place at your
side.
2. Hold for a count of two, then slowly return
the handle to the starting position. Repeat for
Target muscles -- ceps (espe
reps then switch arms.
Triceps (especially the lateral head)
Also used: brachroradialis
Tips 3:anting p

. Keep your upper arm and elbow locked in r- ?osition n

the side of your body. .ngth of r
Starting position . Make sure you fully extend your arm an-
1. Stand in front of a high-pulley cable
- ?,ace 1'our
lock out your elbows at the bottom of th' .=rs facing
machine. Position one leg slightly in front of press-down. -.nch.
the other.
with a -j ace vour
2. Grasp the stirrup handle palms-up
- ur legs fr
grip' Vaniation - ,, benche
3. Bring the bar down until your elbow is bent
This exercise can be performed with a shc:-
at an angle of about 90 degrees.
straight bar.
-- 3 movet
: .:ld vOur
'.: elborr'
-.:forar
.--. to b
. : -i1ln.

f
&
ff, I

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SAIV ]HT
IHE COI4PIETE GUIDETO STRENGT! IRAINING

2. Hold for a count of two, then straighten your TRICEPS

LYING TRICEPS EXTENSION arms back to the starting Position.

Tips
Target muscles . For maximum muscle development, straighr-
- _5-). ltr<-
Triceps (especially the long inner and medtal en your arms fully at the end of the mo\-e- _-'- \-"-
heads) ment.
Also used: bracl-ioradialis
. Keep your elbows perfectly still - do nc.
allow them to move out to the sides, or back' 3:anting
wards with the bar. ,ld a du
-1
' Keep your lower back firmly pressed dor':
Stanting position on the bench.
- *.ld for'
'iil ii-- lt.-
1. Lie on your back on a flat bench. If you have . Lower the bar as far back as you safely can :
' t-
--r I \ ilti
an excessive arch in your back, place your achieve the greatest ROM.
feet on the end of the bench or on a low step'
.::bili.
- - ---I L
. ---,r11 LL'
2. Hold a barbell or EZ-bar with your hands L--.
-- -l-l,r -
slightly less than shoulder-width apart, palms Vaniations ' , i,IlC
facing fomrards.
:,.::,l.
3. The bar should be positioned directly over LYING DUMBBELL TRICEPS EXTENSION
l'.. ,:-1i
your head with your arms fully ertended' Use a dumbbell instead of a barbell and pla.- : a -.
your hands against the inner side of one of :- '
end plates. You may also perform this exerc:'-
The movement holding a pair of dumbbells, palms facing ea
"

1. Keeping your upper arms absolutely station- other or a single dumbbell, one arm at a time
ary, bend your elbows as you lower the bar
until it just touches your forehead.

/t

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THE COIYPLETE GUIDE TO STRENGTH TRAINING

SEATED OVERHEAD TRICEPS Tips

EXTENSION ' Keep your upper arms vertical so your
elbows point directly overhead at all times'
This will ensure the focus is kept on the tri-
ceos and does not involve the shoulders' TI-1E A
' Lock your elbows in the top overhead posi-
Target muscles tion (but make sure your arms are in a verti-
Trircnc' cal line). This produces a stronger contrac- ',r
tion of the tricePs. ell-defined
. -_^;-:-- ^^--
_ruur6, LarE
Keep your torso erect throughout the move-
isn't ,,u are afte
Starting position -"tt1 - make sure you use a weight that :-duce vour
too heavy.
1. Sit on a bench, feet flat on the floor. - shorv thr
2. Grasp one end of a dumbbell with both '-:ough exer
hands, palms up, and raise it above your Vaniation =:scles to t
head, arms extended. , -12 per c
ONE-ARM OVERHEAD EXTENSION :;''-e 15-18
This exercise can be done one arm at a time- : E-t\\- tnos€
The movement holdine a dumbbell in one hand.
---
'ral non
:------- r-r
1. Keeping your upper arms stationary, slowly ::::rarible r
lower the dumbbell behind your head until \-nn g
- * ---t 2--rI
you feel a stretch in Your tricePs. " ::1 SIr en,
2. Hold for a moment, then press the weight I . frrlEllt-

back up until your arms are fully extended' ':,::nilal

i".-,':Ildon r

. .--p: hclr
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SIVNIAOC€V ]HI
TNE COIYPLETE GUIDETO STRENGTH TRA NLNG

as well as rotating it to the same side to which you are moving - it's the feel that is most impot- SRUNC
they are located iant. The most common error is to perform th'
4. the transverse abdominis, a deep, flat sheath movements too fast, aiming for a high number o'
of muscle running across the torso, which repetitions. High repetitions will not work th'
acts as a muscular girdle to support the con- imnortant FT muscle fibres that give you:
tents of the abdomen. abdominals good shape' nor will they increasi
definition or melt awaY fat.
Although your spine flexes during many c -

Back strain? the exercises, keep your neck' head and shor-i-'
ders in alignmeni; don't press your chin inr l-r^finn
Weak abdominals are often associated with back
problems.This is because slack abdominal muscles
your chest - imagrne you are holding an appl-
under your chin and keep a gap of that size ther '
can become overstretched and this, when com-
at all times when performing the exercises'
bined with tight hip flexors (connecting the thigh
bone to the lower vertebrae), can cause the pelvis
The abdominals are the same as any othe'
(lordosis) creating an excessive muscle and should be trained in the same fasl:
to tilt forwards
arch in the lower bacl< and potential back pain
ion: no more than every other day and no mo::
Strong abdominals support and stabilise the pelvls
than 12-15 repetitions per set. So slow dorr:
visualise your abdominals working and focus c
and lower bacl<. Strengthening these muscles (and
feeling the contraction through the full RO\i
stretching the hip flexors) will eliminate excessve
arching in the lower back, glve good posture anc
\\hen it starts to hurt (not to be confused ui.
actual pain), take a short rest, then complete t:- : ]tJV
minimise potential bacl< problems.
exercise or move on to the next'
lYaintain a neutral alignment of the spine at all
times - durtng everyday activlties as well as when
exercising by l<eeping the natural 'S' contour of The sit-up contro\tersy
the spine. Your ears, shouJders, hips, l<nees and
anlies should form a per{ectly straight line when The traditional feet-restrained sit-up ts not reco^-
viewed from the side.This neutral position distrib mended as rt can put stress on the lower back a'
utes the load more evenly and minimises stress to aggravate bacl< pain,This ls because the psoas
the vertebrae and drscs ofthe spine hip flexor: which attaches to the fourth and i'
lumbar vertebrae - is lnvolved in the moveme'
-
(even if your knees are bent) When you br
Technique tiPs your chest towards your hips from a lying posft :
Gadgets and machines are unnecessary - you the hip flexors initially do most of the work C-
cun det'elop great abdominals from the basic in the last part of the movement do the abdo^
nothing more than the ,{//
exercises that require nals contract. So, not only is the movement lar-:= a
ball. ly ineffective {br the abs, it can also put stress -
floor and perhaPs an exercise * L

The secret to effective abdominal exercising is the lower back. Keep your knees slightly bent a-
mental focus and technique. You should concen- feet unsecured to minimise hrp flexor involven :
trate on each part of the movement, keeping it whel cot^8 abdom na, exer c;ses.
slow and controlled. Don't worry about how far

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SIVNIAOC€V ]HI
THE COMPLETE GUIDE TO STRENGTH TRAINING

2. Hold the position for a count of two, then REVEBI

EXERCISE BALL CRUNCH lower yourself back to the starting position'

Tips
Target muscles . When you lower yourself back down, keep
a.e--:.;s
Reclus abdominis (mainly upper portion)' trans- the movement controlled' aLN

verse:abdominis
. Do not let your upper body arch backwards
or your head floP back over the ball'
. To make the movement harder, bring your StartinS
whole body higher up on to the top of the - l-e i'1at
Stanting position ball. iench r'
1. Sit on top of an exercise ball, feet on the .:ci r-ou
floor. Shde forwards, rolling the ball under ?-ace r t
your bottom until your lower back is centred Vaniation -
:-dr. p
on top of the ball. To make the exercise harder, extend your arrll: -i. side
2. Cross your arms over your chest or,-to make behind your head' Or hold a dumbbell in fron: Pfess r c
the exlrcise harder, place your hands by the of your chest or behind your head' Make sure
sides of your head. you start with a light weight.

The movement
1. Making sure that you move only your upper
body and that your lower back remains in
contact with the ball, slowly raise your torso'

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SIVNIAOC€V ]HI
THE CO14PLETE GUIDE TO STRENGTH TRAIN]NG

2. Hold for two counts' then slowly return to ALTERN,

OBLIOUE CRUNCH your starting position. EXERCIS
3. After completing the required number o[
repetitions, repeat the exercise on the other
side.
Target muscles
lnternal and exlernal obliques, rectus abdominis
Tips --^--l
:atai! -^i
. Imagine your rib cage rotating to the side a"
you curl up.
Starting position . Lead with your shoulder rather than youi
1. Lie on your back with your knees bent and
3tarting
elbow.
feet either resting on a bench or flat on the . Sii on to1
Make sure you lower your upper body slor'--
floor. -,'or. Slid
Iy back to the floor. . ,rirr bonr
2. Place your hands by the side ofyour head' . Do not twist your head, only your torso.
. Exhale as you contract your abdominals.
: top of
- ?-ace rou
The movement
1. Lift your right shoulder diagonally, aiming it
towards your left knee.

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S-]VNLAOCBV ]HI
THE COMPLETE GUIDETO STRENGTH TRAINING

2. Hold for a count of two. SIDE CF

HIP THRUST 3. Slowly lower your hips to the starting posi-
tion, maintaining constant tension in your
abdominals.

Target muscles
Tips rtemal and
Rectus abdominis (mainly lower part)
. The range of motion is very limited - your
hips should raise no more than 10 cm'
' Keep the movement slow and controlled - Stanting
Stanting position do not jerk, swing or bounce your hips ofi - Lie on th
1. Lie flat on your back with your arms on the the floor. ln voul s
floor alongside your body, palms down' . To make it easier, bend your knees at abou: - Place r-or,
2. Llft your legs perpendicular to the floor' 60 deqrees.
They should be straight.
*he
movr
rrhale sl
The movement
1. Use your abs to lift your hips only a few cen- ':loulders
:':nch. ai
timeires off the floor, aiming your heels ::3.
towards the ceiling.

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SIVNIA]OC€V ]HI
THE COIYPTETE GUIDETO STRENGTN IP'AINING

The movement EXERCII

HANGING LEG RAISE
1. Take your legs slightly behind your body'
2. Keeping your legs almost straight, exhal'
and raise them upwards as high as possibit
Ideally they should come just above the ler '
Target muscles of your hips. Focus on curling your hir ' : -- ^ -^^-
Rectus abdominis (especially lower portion) hip towards your rib cage.
flexors 3. Hold for a count of two, then siowiy tetu:
your legs to the starting position' L-rnl-inn
_ _= uil ttl

' ---- - j
Stanting position Tips ::- ,. \',
1. Hang from a high bar with your hands shoul- . Do not swing Your knees uP or use t:
det-width apart. (You may use wrist or elbow
momentum of your legs - use the strength
straps for suPPort.)
your abdominals to move your hips and le:'
2. Your arms should be fully extended and your . For maximal results, raise your legs to apprt'

lower back slightlY arched.

imately 30-'15 degrees to the horizontal' T:
abs shorten only when your legs go past p''
allel - below this point, they hold a static c
traction as the hip flexors raise the legs'
. To make the erercise easiet, bend your kn'
to reduce the resistance.

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S-IVNIAOC€V ]HI
THE COMPLETE GUIDE TO STRENGTH TRAINING

2. Hold for 60-120 seconds, then slowly lower SIDE BF

PLANK back to the starting Position.

Tips
muscles . Keep your abs held in during the hold to pro-
tect your back. Obliques, tn
Rectus abdominis, transverse abdominis
. Check your neck, torso and legs are in a
straight line.
Starting position . Make sure you don't let your bottom lift Starting
1. Lie face down on the floor with your hips
higher than Your shoulders. - Lie on r-o
and legs in contact with the floor, your uPper
. Keep your shoulders pulled down and try to i.rP on \-c
body raised and supported on your forearms' lengthen the distance between your shoul- under lor
2. Youi elbows should be directly under your ders and ears.
- \bur legs
shoulders by the sides of your body, palms
down.
Var^iation l-lfre movr
For a more advanced version, perform the planli , l-ift r-our I
The movement in a push-up position, supporting your bodr ilid ngnt
Lift your hips so that only your forearms and weight on your hands instead of your forearrn-'- \our bod
1.
Make it more challenging by raising one le'
-
toes are on the floor. Keep your spine in neu-
-,-,u
.
^-:-.
-,,- )Purl
tral alignment - your head, back, hips and without letting the hips move. Hold, lower ani
ankles should be in a straight line' repeat with the other leg.

t20
tzl
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,: ]J \\OI
1uauru.8r1e l"4neu uI pue 3uo1
aurds rn -
rn'--:- -
- .luo 3u
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" ^poq
'roou aql qll^{ lf,e}uoc uI ar" aPIu€ 1t{31't. p- '
: :__ mo-i
ureeJoJ lq8u rnol ,{1uo
leql os sdtq Jno'\ l:-- _-: , rllt L
1UALUAAOLU e - -
'Suqrac aql 01 rure (do1) ga1 rnol.asre'r uec
no 'rur"aroJ rno,'( 3o p"alsul pueq lno,lt uo Apoq
raddn rno.{ goddns 'rapreq esrcraxa eql el"ur oI 'tq31er1s aq PFoqs s8al :-.-
uollelJen 'Japlnoqs lno^ li:
aq Ppoqs .4\oqla rno '.t\oqla rno'{ uc
-
.(poq-rno.( Surddord 'ap1s tq8p rno'{ uo =
'autds
uolllsod 6ut1- : :1
rno.( q11m aurl uI pue Iertnau >1mu rno"( daay
'raqlo qJ€a;o do1 uo pa{Je}s sdtq rno"t oaay '
'>lJ€q Jo sprl2'\\JoJ FullloJ
slultlloPqe SsJensueJ]'s3- :
lnoqll^{ elqrssod se qSrq se sdrq rno^ UIT '
SdII salf,snur letlel
'sapls qlll,{ts uaril
aql 01 >lleq
'sdar ro; leadag 'uorlrsod 3ur1re1s
ra,uo1 l1.,ra.ols uaql 'spuocas 0I-9 roJ ploH't f90lHs
S']VNIIAOCEV ]HI
THE COMPLETE GUIDE TO STRENGTH TRAINING

EXEHCISE BALL JACK.KNIFE The movement

1. Pull your lower body slowly in towards your
hands, allowing the ball to roll forwards and
raising your hips as high as you can'
2. Pause, contracting your abs hard' then rol)
Target muscles the ball back to the starting position.
Rectus abdominis, transverse abdominis

Tips
Stanting position This exercise requires considerable core
strength and upper body strength, so practise
1. Get in a push-up position, resting the lower
the movement with a sPotter first.
part of your shins on top of an exercise ball'
Keep the movement smooth and controllec
2. Make sure your arms are straight, and that
Roll the ball in as close to your hands as pos-
your back and legs are straight.
sible, tuck your chin in - your torso shoul:
be almost vertical.

122
 Adv

GETTING STARTED Greater

equrPm€
free wei

There are several important decisions you need to mirrors and pictures on the wall and put rub-
make before embarking on a weights programme, ber mats on the floor to prevent dama-l=
not least where you are going to train, what equip- from the weights.
ment you will use and what workout gear you will . Make your home gym a'real' gym.
need. This chapter covers these key areas and
helps you make the right decisions for you.
Checklist fon finding a good gym
If, however, you decide you would like to joir
HoMF oR GYlyl r_FAfNING? g)ryn, you will need to consider the following poir- -,

TFAVELLING DISTANCE AND TIME

The decision whether to join a gym or train at
home will depend on your fitness goals and the Decide how far you are prepared to travel. If . '

constraints of your lifestyle. Ask yourself the fol- journey takes you more than 15-20 minutes I .

lowing questions. L" ,rtrilt to visit the gym regularly in the 1,- -
. What are your fitness goals? "ty
term once the initial novelty has worn off.
. How much time can you spend training?
. How much money do you want to spend? TYPE OF EGUIPMENT
. How good are you at motivating yourself? Is there a good range of equipment to suit r -
. How sociable are you? needs? If you want to build mass, you will r..
' How good are you at achieving your goals? plenty of free weights (see below). benche= .

. How far are you prepared to travel to a gym? racks. If you are more interested in genera
Table 10.1 summarises the advantages and dis- ness and toning, you may prefer a greater t..: *
advantages of training at home or in a gym. of machines and lighter free weights.

STANDARD AND SAFETY OF EGUIPME\-

Designing yout" home gym Good equipment does not need to be state-o:-
.

Create a designated area in your home to train - art shiny machinery. Check that the equipm..
a basement workout room, the garage - some- well maintained with no broken or loose a--
where that provides a good atmosphere to train ments, and that it is cleaned and tested regr-,-
in, similar to a gym.
. Bry good-quality equipment - try it out GYM LAYOUT
before you buy. The gym should be well ventilated and u'e.
' Keep it as a home g),.rn - don't use it for storage. out, with enough space between equipm.-
. Create a gym atmosphere - play music, hang prevent accidents and overcrowding.

126
LZI
ssaqlJ leraua8 ro
Jlar.nb Jo alq€If,os 'sraure4
o1 luarudr
s.raplnq,{poq snolras .{aq} are - ar^aql ul€rl oq^\
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'lcafqns pal"lal e 'ro acuarcs slrods
-eradrual rno.{ slrns 1eq1_alaqdsotu}" ue uI ur€rl
ur aer8ap plorl ro '8ururerl 1q31a"r'r Jo SuIuI"rl pu€
"
sseulrJ ur (6 1a,taT bn5 unrururu) aleJlJqra:)
o1 ]ueuodrur sr 1r iralarnb are sraqlo "{slou
',{pepBa"r
'pagqenb .{snq ,,fta,t are stu.(8 aruos 'l€npIAIpuI ue se no \
e a^eq U,.rt 14lI aqt ur srolf,n4su trsotr l -ql"ll"
ro;8ur1e,u1oru aq pFoqs JuauruoJllue ur,,{5 aql as
,(lleuorssa;ord are srolrnrlsur aW l€ql >paqC sr luaurdm
NOIIVAIIOIA C NV ]U]HdSOIAIV
NOIISNHISNI -aI{l-Jo-a]s
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are nol leql oJnsua o:
drls or l;e111 ssel
pue
slseq aql 11 os'uur€ aql 01 la^eJl
arur,uB.rSo-rd rnol ol Puell uo sJoffnJlsL -: --pn tT
]!
,(uo or nol r1u11 ,(1q ol a^€q l uoP no ---r
a1r1no'( luaLudlnD'
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aq u€f tuatudrnba r'u,(8 ur"ro ;nol;o '(ce'rtrd
see; drqs.reqrual4 . jo '(]aue'r Jatee-:
auoq Joj le;rno 1err1u1 . aql u! SututB'rl aJ€ no
saSoluoapos;g sa8oTuonpy
saSoluorposlg seSoluotPY
3l^lOH NA9
C]IIVIS DNIl L]D
THE COIYPLETE GUIDETO STRENGTH TF"A NLNG

AFFANGE A TRIAL WORKOUT Machines, on the other hand, keep the weighr WORKOI
Most gyms will be huppy to arange a trial work- in only one trajectory so fewer muscles and
out. Arrange to visit at the same time as you plan
motor units are recruited. Tnaining g
to exercise so you can see whether the gym Since machines lock you into a fixed plane o-
Trainincr crln.
..'.----^-D D-.-
becomes overcrowded and you will need to movement, they reduce the contribution of the
r:ddincr
-**--^-o to-- -i
stabiliser muscles and so require less balance anc :,,-hhellq
queue for equipment. t
skill to perform an exercise. This may be advan-
:om forming
tageous for beginners with poor motor skills, anc
COST - rr'.' nrcqqino
r--""--'D'
poor muscle and postural awareness, but as mus'
Make sure you find out the true cost of joining Using glor
cles receive less stimulation so strength and siz=
a gym. Some require an initial non-refundable
:re hands -
gains will be smaller.
- . orfrr anr] d
joining fee, plus an annual or monthly mem- Another problem with machines is that the' :rmq
bership subscription. Others may allow you to do not accommodate the natural leverage of ill-
pay for each workout - multiply this by the body. Everyone has a unique set of levers, whic:
number of times you intend to train per year. will not exactly fit a machine. The resistanc- -'aining k
AIso make sure you are clear about what the cams are set to match the strength curves of th. --ainins hr
-*----'-b "'
membership buys you, whether you need to 'average' person, which means that for everyor: for the
pay extra for other facilities, and ask about dif- else the heaviest resistance occurs at inappr - .. lntageoui
ferent payment methods. Find out whether any priate angles. A lower weight usually has to L - '.-: onlr' fot
discounts are available (e.g. off-peak member- selected in order to complete the movement cc, -,.1
'. \\ nlcn
F
ship). rectly. Result: slower gains in strength and srze -.e. SuCh
Several different variations of the same ere- : '- ) undel
cise may be performed with free weights - e - = :-ttinal r.
FREE WEIGHTS OR bench presses with different grip widths or ri:
- , .:.: the al
the bench adjusted to different angles - tl-
MACHINES? making many different exercises possib .
.. :hereb
-- - ^t^ -.
- -1J1t:i.
Machines offer fewer variations, thus potentia, -1 t: tll.
Free weights and machines offer different bene- compromising overall development. ,- ,'. -,- -L
I rL rt-
fits and can both be included in a strength train-
_ _,, L:i
mg programme. The case for machines
Machines and cables are good for isolating n:-
cles and are generally safer than free wei.e.
The case for^ fnee weights particularly rvhen training without a partnel
\A4ren you perform an exercise with free weights, spotter: the lveight stack can be returned to -

you not only use the specific muscles involved in starting position if you fail to complete a full :.
the lift (the prime movers) but the rest of the body etition. Dumbbells and barbells can be drop-- -
gets involved too. You have to work to balance and plates can become unsecured.
and control the weight using another set of mus- Machines are good for beginners, for de'
cles that acts to stabilise your body and keep the oping the basic motor skills and body aware:,',
bar or dumbbells in the correct trajectory. This needed to control a movement. Once you 1-.-,
helps develop greater coordination skills and acquired this confidence, you can include r'-
facilitates greater strength development. free-weight exercises in your routine.

t28
6(.1
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ureual uI salf,snlu Suqtruq Jo luaura^lo^ul "p.r1r.
pu" self,snu rurearoJ aq1 dola,tap o1 dlaq 1t ' a-req no.,( ar
eql arnpar o1 dlaq sde4g 'seslf,raxa 3a1 '{-'teaq
idn4, 1.,oq1r.tt Sururerl '1urod e o1 d11 'su''rlop-1n'' ssauare,lre ,r
;o; sde:.tt aau>I pu" 's1q8ta.u leurrxeru bursn sluaura^oL- -ldrrey
rr r rn ruJ
.n' (^)
uaq,tr lenbs aql se qlns sesllraxa I€lllle^ 1EI pue s,t oJ pel"es 'surqc se qcns
roJ pasn aq ,(1uo p1nol{s s11aq Surure{ 'sra 8ur1pd .r, tolrn; Surlrurq aq u"f, arnpel dr:'
" raddorp aq
-.tiei1 1q3t"^ II€ roJ InJasn are sa,to18 Sururera sdeJlc ,Jar
11ry e al
'srauur8aq roJ ralsea pue reJes ar" saulrlJ€tr 1 '
'luarudola.tap ql8uarls ralear8 3ur1e1 :'-ll ol peum
'sellsnru l"uruopq€ aq1 ;o Surualea'^ E ol Surpr- -r t:tnrpr{ o
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leururopq€ eql Jo -luaua^our lf,arlof,ul 1!
,^{o11"pue .{poq aq];o a8era^al lernleu aril .-.rttt Prrrrprn,
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e a \:
tlaq e Sursn 'ssau{"e^ :o ,{^rnfur >lJeq-Ja'^{ol
pu" atueleq raleq dola,tap slq8ra'u' aarg no,,(;r .ro sasltrlexa ra1q311 roJ llrq e asn lou oC
'aSuaIuaA
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'lf,"luol I"If,OS pu"_ uol1"^ -
's3rn]cnrls
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-r - ^)dLo
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8,r*n"rrtr-.,(q sacuelsrunJJlc esaql lapun ' -' 'J duu\
SINIOd A]) IO AHVIAIWNS lI 'SUII p"ep pu" genbs '{"r'eaq se qrns 'aE:' - r :! puE r{t_l
-Ja^ aql uo ssa4s alqeraplsuoc eJ€ld qllq-\\ ]UALUJ \
's1as ralq8q 'ro;
-uran p"turo;:ed sastuaxa uleuJl :o; '{1uo - sEq \l{
pue 'qq8ra,u l"urrx"ur Sursn uaq'tt snoaE"lu':
i{clnn € s" ueql reql"r (tq81am '(poq rno"( acr"r'q dluo st 1r 'ra,ta.'t'tog '>ll€q ra'ttol aql rol -- t.\a lo-l
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-i.r, nt1"" apr,tord o1 lq8noql sl lleq Surut-:- , _ s a_\lnl
's^ .oll€ qlSuarls -rnol ueqtr slq8ra''n_ral^"al{ TII
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[q"lr rl siua.uestl aq] tsISS".(aq1asnemq slenbs
. -:__ sr
pu€ sUII peap s" qlns sesllraxa 3a1 l'teaq 8ur ro; eeeld Surpaarq l"epl u" pue ''{1r1p pue -''
lr.p t,+of ."DI eql iloddns dlaq uel sder'^a' aauy Jq ueJ snle-redde Sutute:l tq8raar - spue-
sdeJM aau) Sursn ueql lua€lq arolu osl" sr sa'to18 Fi- '
'luatrlalour Suqrnc lo 8ur1nd '3utss; ' .
-
roJ InJasn a"re ,{aq; 'spu"q rno,{ uo Surru:'
'qq8ra'u
"Lreaq sJalsllq pu€ sasnllel Jue^ard pue 'slla:.-
q1L paurroJrad quaua,toru Suqnd pu" sesll Jo req eql Jo dr-rF rno,{ a,tordrur ol :'-.
^
-Jaxa >lJ"q lsour roJ snoaSelue.tpe aroJalaql aJE q8noua lsnf suled rno.'( a,tr8 sa'toiS ;"'
sderlg 'salcsnru Su4turq aql Jo luarua^lo^ul aql sa^olb 6ui* =
alnpar pue Sururerl are nol allsnur aql uo snloJ
ol nol i1"q p^ laql 'sderls asn PFoqs no'{ 'op ,
uec no.( sdar 5o Jaqunu aql elnpar Jo asn u?i) SSIHOSS]COV IflO)HC
C]IIVIS
'NI]_ED
GCAL-SETTI NG AN D MCTIVATICN
The key to success in any exercise programme ls physique, better sports performance or mor:
setting your goals and focusing your mind on energy. Go beyond the super{icial reasons an:
reaching them. How well and how fast you find the inner motivations that are driving yo..:
achieve your goals depends on how motivated goals. Research shows that it is the internal mo:-
you are. But first you need to set clear goals and vators that really drive us to success.
work out a plan to measure your success.

Measurable
SMART- GOA-19 You need to be able to measure your progre!: ilr

Long-term goals can be broader in scope, b*

Goals should be SMART: short-term goals must be quite specific. Inde.:
S : specific the specific goals above could be in terms
M: measurable your body weight, body fat measurements, 9:--
A: agreed measurements or the amount of weight lift= -
R: realistic which are clearly measurable too. For €X&mf -:
T : time scaled you may wish to set a goal of 60 kg for your m-'
imal bench press, or reduce your body fat :
5 per cent. To help monitor your progress, pi
Specif ic tocopy the training log in Figure 11.1 to rec-- -
Write down exactly what you want to achieve the exact weight lifted, the number of repetitL: .

from your training programme. Avoid vague and the number of sets completed at each l c ' ,
statements such as 'tone up' or 'get stronger' as ou! and use them to check what You h.
these will not focus your mind on achieving a achieved each week against your long-term S-:
particular result. Your goals could include details Keep your training records for future refere:
of how much lean weight you wish to gain and as well. In the example given in Figure 11.- -

how much fat you wish to lose. For example, the bench press, 40/15 means 15 repetitr -
(reps) with 40 kg. (See also pp. 131-2.)
'lose 5 kg fat and gain 3 kg muscle'. You could
also write donm your desired body measure-
ments, or how much weight you wish to lift on
specific exercises such as the bench press, squat
Agneed
and dead lift. Ideally, discuss and agree your goals with sc -'
To help you crystallise your goals, rvrite down one - a qualified instructor, your partner. -
the reasons why you want to improve - whether friend. The most important thing is commr-
it is increased muscle size, a more symmetrical your goals to paper; this signals a commitme--

t30
t€l

11
qq ol luelulll
Su4lrururo
e ,ro t-rau1t'
-auos qll^

(
suorlrlsder
roJ 6'II er
flueJsJal
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:;OJEJ 01 I
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_ : ilcf
j
- --ruL
. : _ _:acl
_
- tl

NOIIVAIIOA CNV DNIII]S-IVOD

THE COIYPTETE GUIDETO STRENGTH TRAIN NG

rmagery to
iT',crr" I l.t s;-pl. ffi;i.g 6t for a b,ench press
- * *]*-* Have a clei
I n-*^
Date | hrfa
Date I Date Date Date
-ook or hor,
t7 t4 t7 l4 l7 t4
t7 l4 7t4 nodels can
Set Set Set Set Set a similar na
'. ou
| (warm-up) 5 4 5x - that u
.oals and n'
40 60 70 75 80
Bench press 7 5 .-ar to or p
t5 l0 d
'-:inino
*''-''-D' Yn
' "
L*_"*' --ies from
*Note: only advanced weight trainers should include five sets of any given exercise in their Programme'
ur trainin
If vou are
..i for a ll-c
change. Write them in the form of a personal mis- Once you have fixed your major goals, " rnlctino
--- r -'.'--5

sion statement; then sign and date what you have mini-qoals, which can be reached in a relative' - - riohr nf
-'D--- *- r
written. Better still, ask someone else to sign the shortieriod of time (such as 12 weeks), and lor:: ,rself loe
document as a witness, as you would with a con- term goals, which can be reached over' sa\ ' :
-:self cor
tract. Then place a copy somewhere you can see y"ur. Yon may even find it helpful to break -- -
. .Ound O

it each day, such as on your desk or on a bulletin each 12-week goal into distinct segments a'-
make each week F
board. The goals will constantly remind you that focus on the progress you
if is to reduce your bodr '
they are waiting to be achieved. If you do not example, your goal --ra*a
_ =dtE d a

from 30 per cent to 20 per ceol ::-

commit your goals to paper, then it is unlikely percentage -- --.L,_\111
this down into smaller goals spr=' -<
that you'll be able to commit to the work neces- p. ZOt;, break a,.d u
out over the course of several weeks. You cc - '
sary to make them happen. Like a legal contract,
thii technique will keep your mind focused' aim to achieve 24 pet cent body fat ur-- :: , -t, !

body --, . loi

12 weeks, but aim to reduce your fa'
..-^^-
I per cent every two weeks. Then aim to acf-:-
: :--!

- ': :ll:
Realistic 20 oer cent witirin the next 12 weeks by redu-
cent every three rter''
--.::-. ::
The goals should be realistic - attainable for your body lat by I per
Set out a programme of activiti€s or ! : '
your body size, natural shape and lifestyle' in order to -
There's nothing wrong with aiming for the top that you
need to complete
These steps may itt.luds ir: -
but, at the same time, be realistic' If it's a gold each goal.
three times a week, eating six bala:
medal you seek, study the path others have training
a day, and doing a cardio workout "-
taken to achieve that goal and check it against meals
times a week first thing in the morning' Th'
where you are starting from' and howrnuch time
and energy you have to follow a similar path' is to make sure each step is specific. re-
and achievable.

Time scaled TIPS FOR SUCCESS

Set a clear time scale for reaching your goals'
Decide on a deadline - this prompts action and
sets your plan in motion. Without a clear dead-
Visualise success
line, it's easy to put off starting your programme The ability to visualise success is one
and you end up never achieving your goals' most effective tools of high-achieve:

| 5/-
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NOI-LV lroli cNV tNll-lls--lvot
THE COIYPLETE GUIDETO STRENGTNTRA NING

Use a per
Body fat%
-: you do nr
Waist eed extra r
Start .- trainer ei
-:iiq A ner',
Week I

rur prograr
Week 2
.:ed. Thev r
Weel< 3 ' -L rr^r r" -,
Week 4 -1.^,-+^:-
r NUUr)! gt \

rieets helr
Week 5
: also allo'
Week 6
..--tent for I'
Week 7 -rfinda1
Week 8 --rendatio:
", .., ho are c
Week 9
, -ahficado
Week l0
.-' ,:eir refe
Week ll - =d. The
Week 12 _:_:L,Lttlll

. -,=:S rn th

of each week. If your performance matches your your progress. This is more objective than
goals, reward yourself. ply looking in the mirror.
Buy a notebook so that you can record the fol-
lowing details:
. details of each exercise, sets, reps and how Vany yout'wonkouts
much weight you used (using an exercise log Your body adapts to a certain workload and '
like that in Figure 11.1) stops developing. Change your workout pe:
. how you felt before and after each workout cally to keep your body challenged and to -
. what and how much You ate each daY boredom at bay. \A4aen you start a strength
. details of any other exercise you iook ing programme, gains are rapid but ther: '
. your body measutements, including percent- down or reach a plateau. Ask your gym ir:'
age body fat (see 'Measuring your body fat tor to review or devise a more intense rr '- '
percentage' in the accompanying box), waist, when you get in a rut. Try changing the fo1-
chest, hip, leg and arm circumference meas- aspects of your programme (see also Chap''
urements, or just how snugly your clothes fit . the exercises for each bodY Part
(see the 'Measurement log' in Table 11.1; you
. the split of your programme
may wish to photocopy this or redraw it so . the order of exercises
that you can fill in your details). . the weights used.
Photographs taken before you start your new Also take a complete rest from weight :-
programme and then at intervals throughout every few months and sPend a week
your training will help to give you feedback on doing a completely different activity.

134
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 rart of the n
:ular failure
ailure allor'r
, I motor un

TRAINING PRINCIPLES ruscle-fibre

AND METHCDS
TRAINIlt
Gaining a greater understanding of training prin- ment (ROM). On the bench press, for exampl-
ciples and methods will help you target your lowering the bar to your chest (the eccentric. -: -rinino
*,''^-'b rr-it
" ^'
training programme more effectively. negative, part of the rep) and pushing it back u': . un'and n
from your chest (the concentric, or positive, pa'-- : rrr hou. n
of the rep) is one repetition. ::.9n61 1o ,
PROGRESSIVE RESISTANCE These repetitions are grouped together in s. ' --'ro- eaeh
If you perform 10 repetitions of the bench pr' . achiever
TRAINING_ taking a rest, those 10 repetitions cor'
'

before .'.r- rr ei-q'h

tute a set. . of usin
Progressive resistance (or'overload' training) is a
calculated method of progressively working your - rr ei.{h
-
muscles harder and harder to induce gains in Tnaining to failune -::O1lS.
..,- Ii r or
strength, mass or endurance. \A4ren you train
\\4ren training to failure, you perform repeti ' 'i -:'lrnl
with heavy weights, they adapt by getting
until you can no longer lift the weight thrL "- .- ^Ll
a
: J.U1C
slronger and stronger.
the concentric (or positive) part of the move:' ': ,:. :11-:
As you become stronger, fewer motor_units
using proper form. Each exercise has a 'sI::' - ?:'-:-.
(and therefore fewer muscle fibres) are needed to
perform the same exercise - your muscles point' during the concentric phase - the p''.
lh" -o,r"-ent where gravity and unfavo*
t".o-" more efficient at performing particular leverage make it hardest, and this is usuai-
movements - so you have to subject your mus-
cles to progressive amounts of overload' If you
were to stick to the same workout - the same One'reP max
exercises, weights, sets, rep schemes and rep
speeds - your muscles would stop adapting and One-rep max ( | Rf'4) is the heaviest wer:- '
growing, and you would only maintain your you can lift for one - and JUSI one - repet: :-
strength. other words, you can do a maximum of o-: '
etition only for a given weight.This can b: :'
per forming yc-' '
lated either directly (by
Sets and rePS after a thorough warm-up) or indirect\ : :
The basic unit of weight training is the repetition forming a 3RM (which is safer) then e>L-:: -
('t"p'). A repetition is one complete movement this to what your I RM should be'Alterna. :
in the exercise, from the starting position to a a weight with which you can lust pe-'-'-
nosition of maximum contraction and then back repetitions. This is equivalent to app': '

io the starting position. This ensures that you 70-80 per cent ofYour I RM
complete what is called the full range of move-

t36
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SCOHT:A CNV S:IdI]NIId SNINIVII
IiE COT1PLETE GUIDEIO STRENGII TP"A NING

and the number of repetitions reduced. This sion in the muscle than concentric trainin'- Forced r,
allows you to warm up a muscle group gradual- Increased tension provides a greater stimulus t tntense train
ly, and prepare it over the course of a few sets to the muscle fibres, which, in turn, means g:reai€, :-nethod to o
cope with heavier weights by the end of the sets strength and growth.
- hence allowing the muscles to achieve greater As this is a very intense training methor.
overload, and allowing you to develop greater limit eccentric training to one exercise per r1u:' Descend
size and strength. A typical pyramid is shown in cle group in any one workout, performing it : lhis metho<
Figure 12.1. Select a weight that will enable you the end of only one or two sets. You will nee- lerioad if r
to reach near or complete failure at the end of to allow longer rest intervals between sets, ar- ,rotter and
each set. following hard eccentric training you will exp. :'aining.
rience greater muscle soreness because of tt-,= \fith des<
greater resulting muscle fibre damal', .retitions iI
i Fil;lt:r A ttpil;ipy'*"ld t;i6; '
Recovery may take up to 10 days, so r,- ..r resting -

! increase muscle size

should allow at least 10-14 days between mL: -l Cent aI:
cle group workouts employing this techniqu. .--,lallv four
For example, if you perform eccentric traini -- ,- -ure again
on the chest on Monday, do not use it for . -\gain. th
6-8 reps Very heavy
chest again for two weeks. :or units r

R rcn<
a hear
.l.r
Heavy .
:es: subse
0 rcn<
Fonced, on assisted, nep tnaining . -.hts stlr
| Moderate
With forced rep training you enlist the help , '. qod allo
| ? ron< Light spotter so that you can continue past the poiit. : and eni
failure and therefore complete a couple of er. -:ris metf
repetitions. The spotter should grve just eno'--- .-. and nr
support to keep the weight moving through ' ,.:'l the rt
sticking point. ,- 1es har
Eccentnic tr"aining Inegatives] You should only use this training technr . :rerCiS
In eccentric training,a spotter assists you in lift- for the last one or two reps of your heaviest .- :r:oel1 pr
ing the bar (the concentric phase), and then you and should be able to complete at least six -. . : -- : CLli-l:.
lr
control the weight on the eccentric (lowering) on your own in the correct form before the .'- -:tLlin-o
phase. This technique allows you to use a heav- ter assists you. If you cannot complete sir : ,
ier weight (110-160 per cent lRM) so should be reduce the weight. ,. - rrllpl
performed after a thorough warm-up and partic- The advantage of forced rep training i: .al .

ularly at the end of a set after you have reached you can work past the point of muscular fa .
__r,-1,
-_ tN

muscular failure. Focus on lowering the weight and thus increase the overload. For examp-. ::t a1:

very slowly. you can normally complete sir reps at 70 k- . : - :i-L

..-:
The principle behind this technique is that it the bench press, the forced rep training me'
produces greater muscle growth than conven- may enable you to complete eight reps.
tional (concentric) training techniques.L2 During increasing the amount of stress that your'
an eccentric contraction there is more mechani- torals receive. \{4rether this ultimately resr--,
cal load per motor unit. As a result, eccentric greater muscle hypertrophy, however, is a
training can generate up to two-thirds more ten- troversial issue.

r38
6€l
aql as"arlul saop ll 're,ta'lto11 'p"olra^o alosnlu ulru aarql ol o^^l .'(es) qas Surpuacsap uea'{\laq
sle^rolur lsa-r ra8uol '{pq311s a^€al ol peau III^\ -uoc 1? sI 'Ja_
aril es"erlur .{lluerr;ru8rs }ou seop-poqlatu slql ur sllnsar i1
noa'pan84E sI ]I uaq^\ alf,snui aql ol uoll"1nlulls
'dnor8 alf,snu aur€s eql Suqlasradns a{I1un rad rnol 1
'ule4 ol qrltl^\ ur porred palluql e '(iuo runrulxeru Surpr,tord 's1as o.t'r1 Jo auo lsel ,aql
lno'\ ro; ,{1uo pue sasllJexa pallalas roJ pasn aq AIuo :nql 'sdar t
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porrad lsar aql aculs 'alf,smu aql ol sluel4lu pu€ 'aldruexa
ua8.{xo '1arg alou Sur8uuq pul? ^\oIJ ralear8 e 8ur LIJEaT'nol lltun uer no,( se (ueru se u-tollce -
: rnlrEJ l€lnl!
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a.ts€lu"^p€ eql ol sileqqurnp arp urnlall '1q31a - turo' .:ql si Surur
1da1 sr poolq aqt }"ril sI poqtau slql Jo_ "des
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, -lar rrs a1a1
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-r"d no.{ ;r 'aldruexa roC 'su^4.op-qsnd sda rds aql a"ro
,roy - sdnor8 alosnur Sursoddo JoJ sesllrexa o^ J "tn
-14 pue s^\or pall?as 'su.,r'rop 11nd 1e1 's1"rnc sdalr' , Ie-r
xrs lsea
Sunu.rogred saAIoAuI poqlau esualur ssal srqJ
i ras lsor^Ear{
sdnoue flaqqunp 'sosler Il?rat€l 'sa.{g 'sassald ilaqqrun'
'spnr 3a1 'suotsualxa Fa1 :apnpur sasrJraxa alq: .:rbruqcal 3
llSsnn SNlsoddo uol sllsuldns -lrns Jo saldruexg 'arnlleJ par{l"ar al"q sallsnl-:
'Suturerlra,to rno.{ uaq,tt dplcrnb pue .(1a3es lq8ra,u eql urru; l q8no,rql
sr 1I se lno>lJo^\ ol alqe aq ol paau no-'( aruts saull{Jetu pue slla - .'noue lsnf
ol p"al letu pue asualul(ra,t '
i"ra,ta 1e ro lred lpoq ,'fua,ra JoJ pasn aq lou -qrunp qll.\\ saslJJexa roJ lsaJes sI poqlaur sIqJ .:ra;o aidn
'les aurEs aql uiqlt.4\ alu€rnpua pu€ az : turod aql t
plnoqs Sururerl lasradns ;o ad,{1 srql ta'ta'tro11
'.rqdo4rad,(q toJ uorlelnurls ralear8 Surpr'tord alrsntu 'q13uar1s roJ ulerl o1 no,{ s^,r'olle poqlr--- r dlaq aqt
'pueuap .(8;aua pas€alrul aqt ol anp alf,snur slql oS 'sarqlJ ;5 ,{preu alelnrurls qqSrr 0urure;1
aql ol .i\\o|} poolq aqJ sas€arJul osl" lI 'sarqlJ ra1q31 qtlt\ pauroJ"rad sda-r luanbasqns isa:c
alrsnru arotu Sur,rloAur snq] 'salFue ]uareJ apsnu Jr{ eql elelnrulls 'lqS1a.tt I'teaq e q:'
-yrp ,{pq8rts uIoU pa>lro^\ aq uel alrsnru aql s" pauro;rad 'sda-r 1s,rg aI{J 'Jlqrssod se syun rot' '-
pasearlur sI alssnlu aql uo ssarls aq1 leql sI aFE] .,(ueru se olrulnrulls o1 sr a,tqcalqo aql 'ure8y , . .roJ lr as
'qsr,n no.,(;r ssecord srql leadag 'ure8e.a:n- . .IIEJ] JI-IJU
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-
;o lurod eq1 qr€ar no,( lqun (xrs o1 rno; '{1pr'' :truLIJal SI
sasl€r Ieralel ,{q pa',to11o; ssard raplnoqs IIaq
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poqlau sIqJ nq 'q-'"frp
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a,
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llr_\\ no
.!]AS LIAJ
'^\olaq PeqrlrsaP sE 'spoqlatu da: pauo; lo llJluella asn louuec pu€ lel
o^ .J ar€ araql pu€ '^\or € ur lred dpoq ua'r'r8 e 'ro5 ro raulred € lnoqll.t\ Sururerl are no.{ Jr pEol ': ._llr_\\ no-
Surqrea: roJ InJJSn (1-relnlued st poqlaLu : Lrrur.roJ.r
sasrf,Jaxa aJotu Jo o.tq Suru.ro;rad sa't1o'lur srq;
- ..;d asrl.
6ututetl lasJadnS sles [do.rPJ butPuacs: ,:iu Surr
's>lea^. aarql ,,(ra,ta aouo 'dnor8 allsnur 'rad 1aa.'rt E aJuo o] po- -t suEaLU
...LIII]S
sql l]tul pFoqs nol pue salc'{r 3u1u1€rl 3i-' .IJ:
'.(1Suueds poqlau srql asn'u1e8y'dnor8 alJSnLu ' -l lT TrT
rad slas Jo raqunu I€1o1 aql aJnpal pue (saln Sur:np pasn aq ,(1uo PPoqs sder Par"
SCOHI]A CNV S] ]d ]NITd f NINIVII
IHE COIYPLETE GU DETO SIRENGTITRA N NG

demands on your cardiovascular system since CORE TRAINING io each othe

the rest periods are greatly reduced, and can lined below.
therefore help to improve lactic acid tolerance,
. Stand wi
The benefits relaxed.
raise the anaerobic threshold and develop better
stamina.
Core training is based on the idea that by trair:' . Let your
ing the muscles surrounding the torso, pelr , from you
Following each superset you should take a
and spine, you can increase stability throuel'-' ' Lengthen
two- to three-minute rest.
out your entire body. Tiaining your 'core' - .. -
)Lrur<r
^+-i dL
hips/torso/mid-section - helps builds bette pulling 1',
balance and posture by aligning your boc ' Contract
Pne-exha ustion tnainin g correctly. It also helps improve performanc- the navel
With pre-exhaustion training the larger muscle and prevent injury. It will help strengthen ' ' -\dirrsf
.*J *"' fh
"'
(prime mover) is partially erhausted by per- weak lower back, for example, or tone a flabt -^,,r-^l4r -P
1lEUtr
forming an isolation exercise prior to perform- mid-section. When you work to strengthen a:-. a line ver
ing the compound exercise. For example, stabilise your core, you strengthen your bod' ,
hips to 1-t
performing flyes before bench presses pre- power Dase.
exhausts the pectorals so that when you
perform the bench presses, your pectorals will lore tna
fatigue before, or at the same time as, the triceps How to do it rce vou h
and front deltoids. (You will probabiy need to There are many exercises that challenge c -
- noqhrrc
r".^*-''
reduce the weight you use for the bench press- stability; Pilates is one of the best-known stah: ,rng anv i
es.) There is no need to change the rest intervals ty programmes. Others involve exercising fr - '_ \'our \\
between sets. The objective is to change the an unstable base such as a wobble board or e\:- r .'.:ion in r t
usual recruitment pattern of the muscle fibres cise ball, which places a higher demand orr . reutral al
involved and enable you to stimulate more deep muscles in the core - or trunk - as lte'- , >.ated er
muscle. on your motor control system because you c :ilS CLrrl.
Like other advanced training methods, pre- stantly have to stabilise yourself as the bal
exhaustion training should only be used for board rolls around. It also changes the war .
selected exercises and you should limit this neuromuscular system coordinates rrro\rel]-:
method to once a week per muscle group. as you'te using your legs to hold you up. ,
your abdominals and back to keep your r,'
body stable. Tiaditional exercises have
effect on core stability as they do not wor-f.
'

trunk stabilisers - the transverse abdor:-

Getting pumped (TVA) and the lumbar multifidus - but c
The 'pump'that you get during heavy training is exercises on a ball or wobble board challe -
not the same as muscle growth.This temporary stability on many planes of movement, so r"
increase in muscle size ts largely the result of water these muscles more effectivelv.
accumulating inside the muscle fibres making the
muscle look largei: The majortty of this water
returns to the blood a few hours aftertraining and
The basics
so the pump clsaPpears The first step in core training is to find four n:
posture, where your joints are aligned co:,.

t40
ttl
\FJsxor P
{E-qnau mo-1
:TlO-\\ OS 'lI
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;IrftuoPqe
:+ IJo-\\ t
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-:!LIIJ,\OLU
- ,'.i .ie-t a
-. -Teq ai{l
esrf,raxe u? uo peuuo;rad aq
uer 'pnr-1{art: --r noi a
pal"a5 .? -a_\\ se
'>lleq J3'^/\ol aql ro sassard JaPlnoqs s€ I{f,ns 'saslsJexe
'seruq [" 1e luauru8ue l"4nau; ;r_ :ro pu"
uaql8ua4s pue '{rn[ur 1ua'rard 'acueuuo;rad sl"quopq" rnol' u1 uolsu;r ;\a ro p
aurds rno.,( daa>1 pue
o,rn 'acueleq e'tordurr-o1 Eno>lro^^ slqHra'r'l,rnoA o-- n-: irns
"r.qroi aro3 luelsuol ur€luI"IN'strno>IJo'l,t buu:-': 'fT,l?ts
l1q3r"^ olur pa1er5a1q aq uec Bururerl ll\\c
alualr
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itt - ,-
- :irr:r
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crrl slqblaM qllM bululeJl aJo!
b.trp,r"rt"p '8urur.er1 dar p-acro; '8ururer1
-,r"rr" se r{f,ns - spoqlau Sururerl palu"ApI
'azrs JO Je,^ oo
'laal rno^ ot so'r-.
'qtr8uar1s ro; aunuerSord Sururerl -(ue ;o aroe auq r
prurer'(d pue Sururerl 1ag rno.( o1 sreplnoqs rno'{ uor; '(11ecrpa't
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e ur sr lI l"ql os sr,r'1ad rno'{;o llp
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:no'{ }reluc;r '
'8ur1ral aql ot dn nol bulil- -
'l"nsn u"ql
'11eq uo ,peaq rno.( ;odo1 aql 01. peql€lle ';ni-r;
slq8ra.rt ra1q31 asn 01poau 11v't
no -
]{i r - >lf,au pue aurds rno"( uaqlbu:
Irr.Uqnr pu€ af,uel"q ulelur€tu
ol t"Il:ly^ "t ".rrgn*, 's;ea lnO"( tu - : ti:
paqr -rno"( 1a8re1 :r
rno.,{ Suqron^ aq osl€ 11.no'{ 1nq pue u.top dorp sJeplnoqs rnoi - 1.-t-
.,(e,r,re
no,( p.,lr. ,{1uo 1o51 'se'(g pue sessard [aqqump 'pa\E-;-
p"auur 11"q p-u'
3ur.,(1-Futop roJ r{f,uaq " Jo -a:l]raxe
ppoqs sdrq saaul 1rede qtpy*-dq 1aa; rno'{ qil^^ ' lll
ue Sursn fu1 'auq rq8t'ntlt : ruroJ
aql ur {c€q "\\olac.:-'
pu" sreplnoqs rno,( - arnlsod Ie4nau a1eco1 oI raqlo u-='
q PIoH 'll"q -mo sdals aq1 .l,rolloJ 'srq1
,r,o.{ d""t1 pu" sleqruopqe rno'(
SCOHI]IA CNV S:IdI]Nlld
'NINIVUI
 1. Langer
The most u
rvork from
smallest. T1

DESIGNING A PRCGRAMME 'timulate

.ormed first
th

solation ex
:round exerc
Understanding the components of a training lates three muscle groups. It is amultiioint erer- --+--+;^^
cltLl Atrutllc-

programme will help you to work out more cise because the movement involves both arc- -^*t-, ^-.l ^-
:LLr) 4rru )c
effectively and achieve your goals. A training flexion (the shoulder joint) and extension of th. r emnle in
programme contains several key variables, forearm (the elbow joint). rnlnollnd
--- r - *^--

which you can manipulate to meet your goals.':'' Isolation, or singlejoint, erercises invoh . :'esses befr
smaller muscle groups (i.e. biceps, triceps, br. : r're I1S1O11S ?
chioradialis, erector spinae) and only one ma-- -\dvancer
SELE,CTTON OF EXERCISES joint. For example, the dumbbell flye is an isol-, : ler so as
tion exercise that is used primarily to target t: . -rs is calle,

The exercises you select for your programme pectorals. The elbows are kept at a fixed an:- -.
-^1,.
_u1\ f^+:^-
1dt1!g

throughout the ROM and so no other mus.-' :'rrng isol

should result in equal stimulation of each muscle
groups are worked. It is a singlejoint exercise - .::'cise se€
group, and ensure that no muscle group is left
out.
it only works around the shoulder joint.
Keep your muscles growing by having a Isolation exercises are often included
greater repertoire of exercises from which to
beginner programmes because they are easie- 2 Alterr
Iearn and erecute using good form. Once -
choose. You can do this by frequently changing
the exercises you perform for each muscle $oup
have mastered the basic movement patte:- - ----_allll:
-,l-,

and by using variations of standard exercises in

plan your programme around compound er'-- ' - rlarli
cises that stimulate a greater number of mu, ' - -.. ise tl
different body positions to emphasise different
fibres. ,- .. l.-
parts of the muscle $oup. -:- :.1 tt1
- -.-L
- -.11 ll

:: - i\
'
Compound vs isolation exencises ORDER OF EXERCISES. - ,-. I -
,,ct- -
--'i:i "
Compound, or multijoint, exercises cause great-
est stimulation of the muscle fibres and should The order in which you perform your exe:-
form the basis of strength- and mass-building r,rill aflect the energy and effort you are el
programmes. They involve one or more large put into the next exercise. For example.
muscle groups (i.e. the chest, legs, shoulders, forming two consecutive eYercises that
back, hips) and work across two or more major stimulate the same muscle group reduct,
joints. For example, the bench press is a com- effort you can put into the second one. The
pound exercise that is used primarily to target can be changed according to the asp.
the pectoral muscles but also involves the triceps strength you wish to develop, and there a:..
and front deltoids. Therefore, the exercise stimu- methods. as outlined below.

147
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sdarr.rl eql esneJaq pasn suolllladar Jo Jaqunu Jo
=. no'{ ,. ra8-re1 o1 .
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1,:
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&
=
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aql q pasn dnorF elf,snu Sursoddo eql '('4\or
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w 1o le.,u poo8 .fta,t
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'
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SASICJAXA
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]AAVI]OId V ?NINDIS:C
T!E CO[,1PLETE GUIDETO STRENGTI IRAINING

Muscle
__-_^_^__D fr
Ti'aininc' __

Troining goal Number of sets Number of Weight Rest Training - i o-h er tra
--'n^---
per exercise repetitions (% tRM) interval tempo* .-r'enoth
-- -'-D"' a
-
Maximum 2-6 <5 Heavy 2-5 min l:7
strength (' 8s) -, rount ol
..rrrrq mti,
Power 3-5 t-5 Heavy 2-5 min Explosive: I - rs d-1,
(7s-8s)
led rr i
Muscle size 3-6 6-12 67-85 s
30-90 2:3 ---.
- - LE1IL
I
1

Muscular /-5 > 12 Low (< 67) <30s 2:3 . : -1{

)-!l
enourance
\ .. -^
I .L L4

*The training tempo is the number of counts for the concentric (lifting) action, followed by the number of counts
--.:-e:iZ
' -- -il ir_l
the eccentric (lowering) action, e.g. 2:3 is 2 counts concentric, 3 counts eccentric.
.'-_.'-
'. -:
- --- I :\'
-' -:: :
::::. ,:

Maximum stnength any compound weight training erercises ("..e . -

Maximum strength is developed using hear.y press, squat) perforrned erplosively would a,-
weights and low-repetition sets. The consensus suitable methods of developing neuromusc *
guideline is to perform two to six sets of six or activity and power. Power exercises would be .
fewer repetitions for the compound exercises.''"t able for interrnediate and advanced weisht r:--
Only one to three sets are necessary for isolation ers, Olympic lifi.ers and athletes who use p
I -^
exercises.i Clearly you should select a weight movements in their particular sport. For exai:-. -
that causes you to use maximum effort for that basketball, football, sprinting and most fie1c ,
set - that is, reach the point of failure on the last
letic events (such as the high jump and long t- -
repetition (between 85-100 per cent lRM). Your involve explosive activities, so power tra-.'
rest intervals between sets should be three to would benefit your performance.
four minutes to allow sufficient recovery. However, only erperienced lifters ani -

Maximum strength workouts are centred on the letes should use this iype of training as it :
compound exercises such as squats, bench press- be dangerous if attempted using imperfec, '

es and shoulder Dresses.

nique. It is important that the weight r.
under good control even when it is mor e:-
idly. The consensus guideline is three to il'.',
Powen of one to five repetitions.r' using m, .

Performing an exercise very quickly or explosive- (75-85 per cent lRM), rather than nr.
ly develops power. It can be developed with ply- weights. Slightly lighter weights allou. r'ot-
ometrics and speed drills, as well as weightlifting form the exercise with maximum spe. -
exercises. For example, squat jumps a:rd alternate therefore generate the greatest power .

leg bounding (plyometrics), 40 m dashes, shuttle output almost doubles when reducing thc
runs (speed drills), power cleans, power pulls or from 100 per cent 1RM to 90 per cent 1F-

t44
svl
'uoq"lnlulls lueIJUJns a^alql€ ol reulerl Sursoddo ro sesrJraxa ,{poq-:a'lto1 pue -raddn ,'WHI l
'3 ra^\aJ eleurall" qlq^\'satuurer8o:d Surure4 1q31a'u lq8ra.tr aql
lq8ram paru€^p" eql roJ 1g-g _") slas :1nd1no -ra-
airnba, qtlq,\\ '(sdacul 'sdacrq) sdnor8 alrsmlr lrnrrlr lsotr{ 'sseullJ llaql Jo lcadse srql a'tordrur
o1 Surqsr.rt sraul"4 lq8ra'tt paf,u€^pe JoJ. osle lnq pue paads
rall€rus *qi (Zt-g '3'") slas aroru alnbar
"ql s:auur8aq roJ eiqellns sI lno{ro^\ J^o edll sql -rad o1 noi
llerauaF jtr"p1.,oqt 'lsal{r 5lreq 's8a1) sdnor8 'r{blq erunlo^ IlE Ieturx"ru r
re8rel aql 'dnor8 alf,snru :ad slas a'roru
-Ja^o aql pu€ fta,t sr.'Qrsualur aql 'aloJarallJ rlErapour
ur-ro;rad
"iit.- ol alqe aq [I,4{ no.( 's1noryo'{\ a]er€ ^^.ol
'aarql ro o.tr1 llensn 'dnor8 allsnul "iad peuro' _itas e^g ol
-das aarql ro o^q olul lno>lro^t ''(poq-a1oq'lt :no'{
-rad a:e ilas ra^\al pue ;alq8q 41" paql1 slq3ra''' -der pa,torr
3u1p1.t1p 'aurlnor lqds e o1 ssarSo;d no'{ sy
erlJ :da1 sr lqS
'slas 06-!:I Jo I"lol e Surleru .r'spuoles 0t urar$ ssal .{II"f,IdAl . . ttt'
uaa.^4eq sl"^lalul JSaJ I"ruIuILu pue las Jad (aror|. qJal llaJJa(
'dnor8 alf,snur rad sesrc;axa olq :o auo '{po flnoJ lr sE
pul? asllJaxa ql"a JO slas o,ltJ JO auo urro;rad ro ZI) suoqnadat Jo reqrunu raq8q e 8ut-'i-
,{q padola,tap sl pu" 'q}8uar1s pue rzIS alcsnr- -lt€ pue s
ppoqs'no.{ '(aurlnor ,(poq1ry e) lnoryo''u' -rno'{
ueql ral{l"r sallsnur aql Jo llqoro" rL'
ui sdnor8 alrsntu rofeu 1e uI€:1 o] ueld no'{;1 ^lll€d"J
'aruq;o porrad - ; LrurErl ra-
,"rn"rr* Suruierl;o ad'( sql
slnolJoM +llds s^ aullnoJ Apoq-llnl ralo alroJ I€turx"ur-qns ulelsns o1 dnorB allsn"'- .,uni8uo11
ro allsnru e yo ft111qe aql sI alu€Jnpue l€1nlsnJ' ,'_:J plau ts
'alll€Jnpua r€lnJsnlu alouord pFot'ssa1 'ro spuo - iruera:o
alf,snur
asueJnpua JelncsnLA : ._od asn
-Jas 0t ol sl€^Jalul lsar lnuq pue sdnor8 ': t1
1qsa13-1
'.,(1sua1ur qFlq q: : rq plno
..]SNLLIOJN
'e8ueL uotsualJopun euJll ,spuoles 01-0t eq] urer] ol ruaql 8ur,tto1e '(.rto1aq aas) ur-e1s'ts '
peelxe 1,uor,,r no,( treq} os te>1llnb al]]l1
€ eq plnoLls r-
'-? ppo-\\
-ure:1 1r1ds e asn ,'(aq; 'seslf,raxa punodtuof,
odiuatr Suturerl et.ll (Z l-O 1
(es) aSuer da-r-req8rq e sasr:
,o'".ro jrn"1 1e Surpnlcur 'dno€ alJsnru Jad s'' 'a
o1 :
ur 8ur>1"to,r,t ete no,(11 sPuolos 0€ ]seol }e q)?er
-raxa rnoJ ol o.\{} asn sraplFqLpoq pue srer:
uorsuel lepun eur] s,]os ]€q} JoJ IePJO ul - ltloLu >:
lq8ram pacu"^pe arotr41' (su'ttop_11nd^1e1'sas
-e^our eqlJo ped (3ur-re,aro;) :u1ual:e eqt uo '(1-re1 ,"p1.,oqt 'sassard qf,uaq 'slenbs '3'a) sdr
-n:t1red - odLuel Sututerl -rnol pnfpe 01 e^eq lllM allsnru a8rel aql alslnurqs l€ql sasllraxa PLI'
nol'(g-9 (es) se8uer dal-,r,ro1 (1enr1e1e'r ut 3ut1;or"r
-ruoc punor€ pas€q aq plnoqs aururerSord -
ere no,( yl 'eldr,uexe ;o1 'oduuel Sutute:1 -rnol lsnfpe 'aurluerEoJc -
(e'a't eql '1uaurdo1a,r.ap azIS IIslaAo Jod
o] sr uorl€JnP les llarJol otl] e^olql€ o1 rlr:
-ur34 Jo adrQ srql q]I,u rllSuarls pue JzIS
'ure8 el11r1 ,(ler, ut ]lnsel PUe a'rrpnpord:a1 n
qloq q sas€aJ3ul 1a11ered.1cadxa u€l -
-unol eq plnom ssal -lo aloLu Surq/uv sPuo)es '(spuoJrs 00-r r
,
ouJll oql l(1|e:td'(1 (14191 ltt;
01-O€ eq plnoLls uolsuotr rapun -JaJuI lsar al€Japour ol lror{s pue i:7
'11r1 nol lq8rem,Jo ]unoLU€ eqlJo
g8-/g) 1{8ra,tt .{'reaq ol alerapou € qlt,t\ p' "
ssalp;e8e-r'r'to;3 o1 salrsnLU :no'( esner ol ]uellUns -rad asrc;axa rad sles xrs ol aJrql pue (f I -- ' '
lou sr stt1l SPUoles MoJ e 5nl eq lll,ll. uolsuelJepun rtcda"r 3o rJqLunu JlulapoLLl e sr JutlJPln-* '
1
eurr] l?1o] :nol 'elqrssod s€ s? suorlrlede'r g
trse1
-uor aI{J 'lno>lro^\ rad pagl1 lqHla'u Jo- lr-
ro1
'(11enpe8ur>1-ror'r
Jo las e 5e1q nol ;r 'elduuexa ralear8 e Pu€ slas 'suo1111ad:"
e.r€ selfsnLu lno,( euutl eql e l - uolsuo] JePUn ",nr1n1r-t,r.r.r.,
'spro,,u. Jal{lo uI - Sururerl ra'ttod pue u--
st ellsnLu eql }?ql eul] 3q1 sl qv'no:3 allsnul 3ut ; ,,^,
arnd q}I.rt pareduroc ?lunlo^ Eurure"rl-
-]€lnurls lo1 eldrluud luepoduur ]souu eql sdeq:e6 e sa:rnbar ('dqdorlradlq) azrs alf,snur roJ :--'
-
ilrll nor( Plnoqs ls€, /\ oH ozls al::
t^r wDold v tNlNflslc
THE COI,]PIETE GUIDETO STRENGTI TRA]N NG

recovery process that the muscles can grow and can lncreas€
When does detraining begin? strengthen. If you attempt to train your muscle: more times r

It is a my'th that loss of strength and muscle mass before the process is complete then you r'r-ill Asage
begins within 72 hours of a workout Since it may experience only minimal growth or none at all, leave a mini
In other words, training before you have recor rh.ce r]e-.
take several days for compensation to occur fol-
lowing a heavy workout, it would not be possible ered fully is counterproductive. Erperiencec
for decompensatton to begln in such a short tlme. The rest period you need to leave betweerl -hree to ser'
For this reason, many experienced welght trainers workouts depends on the intensity and duratior: r-ruscle grou
train only maior muscle groups once a week. of your workout, your training experience anc .iry. Hower-,
Indeed, many weight trainers have expertenced your diet. -, r.veek by u
dramatic increases in growth using this methoc . ^,,- *^:^*
uur rrrdJur
,.rate worko
Tnaining intensity and dur"ation ,-i11 allow a r
-:inino eael
TRAINTNG INTEN-SITY The more intense your workout, the longer th.
recovery time required before your next trarr'
Tiaining intensif serves as the major stimulus ing session. There is no easy or accurate wa)' c -
Your" diel
for muscle growth. By increasing your training predicting your recovery time between work
outs. In the laboratory, scientists can measur: - )frino
*""b'-" rear
intensity, you provide a bigger stimulus for mus- : e repleni
cle growth. You can increase the intensity by the blood levels of muscle metabolites such as : '
- re time it
increasing the amount of weight, number of sets methyl histidine and creatine phosphokinas=
.oends on
or repetitions, and the number of exetcises' or but this is clearly not a practical solution f,-
:rrount an(
reducing rest intervals between sets. The eract everyday training. Instead, a certain amount
:r- diet. (
combination you choose depends on your goals, guesswork is required as you have to judge tl . - :r-s and t
strength, power, size or muscular endurance. 'feel' of your muscles. When your muscles har ' 'i consurl
regained their pre-workout capacity - measur*
by testing your strength - you have probah
. . materia
.:.re intak
REST PERIODS BETWEEN recovered. Obviously, if your muscles still fe.
th.
sore, stiff or weak, then they have not recc - -,\
anl
WO-RKOUTS 'r-"",'-'
-rnr-nnriq'
ered. If you find yourself stronger and able
work out harder, then you know your musc -
- intake
Rest between workouts is as important as the - ',,,th or sr
have recovered fully.
training itself. This is when replenishment, . One.
In general, upper-body muscles c&fl r€col :-
recovery, adaptation and growth take place.
more quickly from heavy workouts than lor'.
Let's take a look at what haPPens.
body muscles. Also, it takes longer to reco' -
During and immediately after a workout your
from compound exercises than isolation er.
3UMMI
body is in a catabolic state (i'e. breaking down
proteins) and levels of stress hormones such as cises.
. -: mair
iortisol are hig'h. As you start to recover from . .. selec
your workout, levels of muscle-promoting hor- :::. ?1ll
mones such as testosterone gradually rise' the Tnaining expenience - -:- -l-
-llr
- - L

damaged muscle proteins are replaced with new The American College of Sports Medicine r.
muscle proteins and glvcogen stores are also ommends that beginners train two or three tr::
restored (see pp. 2+-5). Clearly, these processes a week on non-consecutive days. As you becc
take time. It is only after completion of the more experienced and better conditioned. '

146
LVI
no.{ 'pauo
euroJaq n
salurl aaJq:
-3aJ aurJrp
'(spuocas ssel '.(1rsua1ur Sururerl aql Pu"
0t u"ql
{11ecrd&) sl"^ralul lsar I"tulullu pue (a;ortt 'spouad lsar 'sdar pue slas 3o lunorue 'sasrc
,o Zt) iuotrrlada"t ;aq8rq 'slq8ralt ralq8rl -raxa Jo Sur,rapro 'sastf,laxa Jo uollJalas aql
Sursn ,,(q padola,tap sI acuernpua l"lnrsn;N are aruruer8ord e ;o sluauoduror urcur aqJ '
'sles xIS 01 aarql ro3 suorlrladar 6I-9 '{11ecrd'{1 -raxa uorl
's1as uorlrladar-alerapolu pue (trN'gI luac
rad
SINIOd Af) IO AHVIAWNS _:a_\oJaJ ol
gB-/g) s1q8ra.lt .,{,teat1 ol al€rapou FUISn la,\'\ol u"q
padola.r.ap tsaq sI ('dqdorlrad,{q) azls altrsntrN 'auo F€c .:a_\oJOJ Ue
'(ltut luac rad 9B-9/) qq8ra'tt
atr€rapou Sursn suorlrladar a,tr; ol auo Jo slas aas 'lerp uo l€lap arolu Joc 'ql8uar]s lo q1'tto'-'
: llf SnLLI tn(
a,tr; ilecrd,ft - .{1a,rrso1dra asrlraxa punod alrsnur alu€qua laqlrnJ ]ou [r^4' e{elul. e\':
- rlqe pur
-rroJ ? Fururo;rad ,{q padola,tap sI Je^{od -sarxa u€ 'pu€q raqlo aql uO 'pesruordiu' : '.aJeJ lou
'suoqrladar JeI\eJ Jo xls Jo slas xrs 01 Jq IllM su'eB qt8uarls -rno,{ os puE '!l rrr
pun^ireda, re^,\ols uI ]lnsar III^\ a1"lu1 alE:
-tl fins sal
o.rq ,{1errd,Q 's1es uorlrladaJ-.\{ol pue slqbta'rt rpcnrr{ .
-ap€ur uy 'ql.tror8 allsnru JOJ lelJel?ru 't":'
.,ir.eaq Sursn padolanap sI qlFuarls runLuIX€trN ^\au -,.n.cEaLLt
aql apr,tord o1 utalord q8noua elunsuor l- -
'sJas uaa^ leq sl"^Jalul ]sal bulf,npar :r'-{ saltsnr
arnsua ol paau osl€ no 'sl'€p aaJlp pu€ s'Ir
ro 'sasttJaxa Jo Jaqunu 'suotltladal Jo slas Jo 'lalp 'I:- . . :;-nnf o
raqrunu lq8ia,lt Jo lunorur; aq1 Sursearlur '{q tZ uaa^4aq sa{€l slql 'aEeJa,te uO -:i10urE
-ilrsualut pue Sururerl rno.'( asearruJ UEJ no ' ur a{€lul a1erp.'(qoqrec ;o Surunl pu€ 1ull '-
eql pu€ 'uo4a1dap ;o .'(1ua,tas ar{l uo spu; =
. --.unlos
'lalp rno^ Pue 'alua -vnrt.l.,
.----1"-1*.'
-rradxa Fururerl rno.'( '1no>1'ro'tt rno''( Jo uoll ua3oc.{13 alJsnu qsrualdar o} sr>lel lI alrlu -
_ltt\ \d
'pa"rredar Pu! paqsrualda i
-€rnp pu€ '{1sua1ur eq} uo sfuadap slno>lJo'^{ ::]I,U LIE
Fr- .
".,ttt1 "1rtt-trurnol
uaa.4\laq a^eal ol paeu no^ polrad lseJ ar{I saJols ue3oJ,'(13 elcsntu
"{la'roca'r _ rI;J.\\
'acuauadxa Sururerl rno"( pue uors lolp Jr: '
:tLf:i
-sas rad peul"rl sdnor8 alf,snur Jo requnu aql .\.]LI ,
'paurerl Suraq dnor8 alf,snur al{l Jo azIS aql dno:S elrsnu qJer i. ,.:--: ,r a
uo spuadap ruroSrad no,'( slas J_o Jeqlrnu aqJ
'sraul€4 ]qble^\ Palu€^Pe uaa^{laq 1sa; ,s,{ep eaJr{lJo LunLuIuILu € -\\c- .nt.tp
g v,+v\
ro; dluo papuauuolal sr dnor8 alJsnur uer no,(',{e,,r't teql'rul'l 'd arsl slno)ro
-das arou ro o,t l olut sdnor8 alcsnur rolt-'-
au"s aql ro; slas;adns Surturo;rad apq'tt (sl
Surplup l€q] - aullnor lqds e Sursn rq '
'sJaute;1 lq8ra,tt paf,u€^pe pue slauur8aq
serulJ eJolu Jo JnoJ ure4 u€f, no^ 'JeAa \\ -
JoJ papuauluocal sr sdnor8 ellsnur lsafl€urs
eql ol 1sa3:e1 aql tuolJ Surog 'aslJlaxe lxau -ualul lno{lo.t'r ;alear8 aql ol anp dnol- -
atuES rql Surure:l ura\\iJq s,{ep uara'
aql olul 1nd o1 alq€ arE no'{ po;Ja pue '{Sraua
erp sllaJJ" sasllraxa rno.{ ;o Fuuapro aqJ ' a^EaI ol paeu ilI^\ sraule4 JI{bIe'{\ pa]r.':
'sasllJaxa 'slno>lJol\ uaa,rt4eq AJaAolaJ (s-\8"'
,(ep euo J^o tuntulul-'-'
uoll€lnurIls-urntulxetu ]f,aIos'aluernpua Jo Luntux€ur e pue
pu" ss€tu 'qlFuaj1s lo.{ 'aJuarJedxa }o plnoqs srauur8aq'eurlaprruE Ieraua';
'>lae^\ € s; -.-
cr;rcads :no'{ uo puadep
i",o"1 rr,o.{ pue sleo8
aql ro rnol o1 .{ruanba4 lno>lro^ lno'{ a"'
lno>lJo,n ,rno'{ ro; 1ca1as no'd saslJJaxa
]AAWDOId V ?NINflS]C
 TO STRE
S.TRETC

Previously it
strenuous ac
WARMING UP cles for exer
However, rr
stretching be
WHY WARM UP? HOW TO DO IT 'oenefit your
:r.'en reduce
rf injury."'
your worko-
It is important to warm up before beginning The time taken on this part of temperature There is r
your workout because: depends to a large extent on the '

your surroundings - the cooler the environmer' ,:retching pr,

' it helps reduce the chances of injury rerness. Mo
. ir can improve Your Performance. the longer it will take to raise your body tempe
-esf Lent fn
Muscles respond better to exercise if they are ature. Your warm-up should include the follo'
'-,1\ver traini
properly prepared for the coming workload' ing three comPonents.
1. Lisht cardiovascular work (5-10 minutes re three co
Waiming up increases blood flow to the muscles
and lubiicates the joints because the fluid sur- ,uir" yott body temperature and prep. ,Jective.

rounding them becomes less viscous so the joint your body for more strenuous exercise T'
can move more smoothly and efficiently' Al rest, tun be done on a stationary bike, treadn'
muscles receive only about 15 per cent ol your stepper, rower or elliptical trainer. Make ' -
total blood supply) but during exercise the you exercise continuously for at least
requirement for fuel and oxygen increases minutes at an intensity that allows yor--
sharply and they may need up to tlO per cent of break a sweat.
the total blood flow to meet the demand' 2. Mobilisati.on of the major joints - this c.'
Obviously, it takes time to re-route the blood, include movements such as arm circles' -''.
and this cannot be achieved efficiently if you omit bends and shoulder circles, which take
the warm-up and start exercising vigorously' joints through their full ROM. These art
Warming up also improves the elasticity of the stretching exercises as they are conlir'
muscles, enabling them to work harder, more and do not increase the ROM.
efficiently and for longer before they fatigue, as 3. Warm-up sets with light weights and
well as ailowing nerve impulses to be transmitted repetitions. Never embark on /our \r r- -:
(heavy) sets straightaway because you: -
faster.
Importantly, warming up also prepares you cles won't be properl; uarmed up all-
mentally for the work ahead; it increases your will risk injury. Start with one or t\\
arousal level and motivation. Performing one or using verl light weights - around -'
two warm-up sets with light weights acts as a per cent lRM (see p. 13a) - for 15-'.(') ' '
mental rehearsal and means that you can per- tions to warm uP the target muscle'
form your subsequent heavier sets more effec- ments and joints, and to rehearse tht -
tively. to be performed.

t48
 6Vl
uorlf,e aq?
-e8q 'salcs
-rladar 66-
09-96 pu
sles o4 l J
no,,( pue d
-snru rnol
8uq:o.,r rn
q8rq pue
sTronurluoJ
:ou aJe osa
rw aIe} q
+au>1 'salcrr:
f,lnoJ srril
i
:: nol s,t
; \g ls"al 1
;:ns a{ew
-:!upea4 .
{:J 'sSrJJA>
.AAB}3Til ;edard pu
' n salnurur
orour sr 'a,roqe pauqlno Eueuoduof, aarll a.
Surpnpur 'dn-rurn^ a^l1f," uV 'Sururert :arrri
,dtu-,[oJ aql
pue ql8uarls o1 roud lunlurulur € o1 ldal ]ifi'r'
sr Surqclarls leql e^allaq qradxa lsotr l^'ssauiilff ;r:ural -{por
-ue1ro sseueJos asreraxa-1sod slua'r'ard Sunpram ]I;AtuOJIAUi
asroraxa-ard leq1 Jaqlla alueplla ou sr a:atll n =:rueradr
r,z,r'AlnlE .lr m{::rlo-\\ m
:; n;r
>lsu ag1 aseaJsur pue q13ua4s rno"( alnpal
lnu, 'ileetuol 'pue acueuuo;rad rno'{ rg;;m
o1 l1a411un sr Sururerl pep no"{ sroJaq SrmF;ou
pq1 qsaS8ns qlJeasal luocal atour 'Ja'ra*':E;
'lrn[-u1 Jo ]slJ ar0 eJnpar puB eslcJaxa JCr. idlm
-snlu eql a.redard dlaq ppo.u Alrpee snor';i.urr
aroJaq Surqclerls l€ql lq8noril s"'4\ 1I llsnc-' "".,*
n
cHOISs c
OI ION HO HSLIHIS E.
dn tNlhlvM
 HOW E
SIRET(
The muscl
spindles, u
STRETCHING muscle's le
One of the
trom injurr
Most people imagine gym-goers to be muscle- HOW CAN STRETCHING Ln muscle 1r

bound, and lacking in mobility and graceful pos- HELP ENHANCE MUSCLE :n or contr
ture. Indeed, many bodybuilders who neglect to Tendons
SIZE AND SHAPE?
stretch do fit that image. Stretching is highly ben- -ontain rer
eficial for anyone involved in strength training' GTOs), r
Incorporating key stretches into your strenf jporee nf t
Not onlv does it provide numerous health bene-
training programme will result in greater must -
fits but it cutt also enhance your muscle size and fce ls reeq,
shaoe.
srowth and the enhancement of muscle shap. leiax in
Failing to stretch will not only limit your ROi
z

This chapter gives you a thorough checklist on - -ung as a:

but also your growth rate.
safe and effective stretching, and explains exact- '-.
-rscular cr
Stretching elongates the fascia, a strong p:
Iy what happens in your muscles when you iical poi
tective sheath of connective tissue coverlng '.ribit the
stretch. Finally, it gives you a step-by-step guide r
muscles and their cells, allowing the mu.-
to the essential stretches that will benefit your ' ,.sc1e inst
underneath room in which to grow. Fascia ii" l is ren
workouts.
can become thick and tough if the muscles '
'.ir. In o
not stretched and are subjected to a limr , ' .)c1e to
I
ROM. The best time to stretch the fascia is r' - '
WHY STRETCH? the muscles are very warm and 'pumped'
.-. it rro
--:acI1c)It
fuil of blood, see p. 136). This occurs durin.{ '' - '.' ould
The bene{its of a good stretching programme after a workout, so stretch between and after '
include: ,. ,incLn:
and at the end of your training session. -. rhe q-
. reduced risk of muscie strain, joint injuries
Stretching increases flexibility. giving the -:' , -'--:,- --
and back problems : Li
cles and joints a greater ROM. It can pre
----11<
. reduced post exercise muscle soreness
---L
:,:.:c L1 lr
muscle soreness and promote faster ret '
)::'.1'fii
' speedier recovery
between workouts, helping to release lactic '
' increased ROM and coordination ,taf
from the muscle cells into the bloodstrea-: ' .-:.-i
' greater strength gains due to greater ROM
. that it does not hinder further muscle cor-- :-: =.
improved body awareness tion. Therefore, stretching during 1rour \\ cr- I
-

. better physical and mental relaration. may enable you to train harder and longer . -, a,-.
Stretching improves posture as weil, and -
the body a more athletic or graceful appea '
instead of that clumsy awkward gait that
bodybuilders develoP.

r50
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DN]H]I]ITS
THE COMPLETE GUIDETO STRENGTH TRAINING

THE STRETCHES Hip flexo

. Fromakr
wards so
Standing quadnicePs stnetch angle and
. Hold on to a sturdy support, ' Keep you
' Bend one leg behind you and hold the ankle' hip forwa
. Keep your thighs level, knees close, keep a ' Repeat or
r-Jl gup between your heel and backside,
and push your hips forwards until you feel a
good stretch.
' Reoeat on the other side.

i-lips/glu
' Sit on the
rhen cros
Adductor" stnetch ' Place the
. Sit on the floor and place the soles of your as Vour sI
---^^
feet together. \tlEE ^_l
dllu

' Hold on to your ankles and press your thighs -:re side c

down using your elbows. ' Keep r-or

. Keep your back straight. : -,r stabili
' \rplr pr
- 3,"peat ol

Hamstning stnetch
. Sit on the floor with one leg extended and
the other leg bent.
' Keeping your back straight and flat, bend
for*ards irom the hips. Reach down towards
your foot.
. Fle*ing your foot will increase the stretch on
the calf.
. Repeat on the other side.

152
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THE COI4PLETE GUIDETO STRENGIHTRAIN NG

Lowen back stnetch Shoulder

. Lie on your back, knees bent and arms
:+ct
. Grab one

.
straight out to each side.
Rotate both legs to each side, keeping your
head, shoulders and arms in contact with the
s i+ '
.
Gently p
elbow to,
Repeat o
floor.
rf
t-:t-tr';:"'

Neck stnetch Chest/b

. Sit erect, head up, then take your hand and
. With you
gently pull your head towards your shoulder upright
Alternati.
- i.e. so that your ear moves towards your ner as sul
shoulder.
. Apply gentle pressure with your arm over ' Gently tu
nreqsin
r-.-""--^Dct
.
your head.
' Release this pressure before returning your ' Repeat o.

head to the starting Position.

' Repeat on the other side.

Upper back stnetch

. Kneel on the floor. -rceps s

' Clasp your hands together and push your

arms siraight out in front of you at shoulder
?-ace or
height so you feel a good stretch between the
: ades. h
' ,infino
shoulder blades.
-se\our
I i
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-.= tricel
:.:l€at O

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THE COI.4PLETE GUIDE TO STRENGTH TRAINING

SUMMARY OF KEY POINTS

Stretching increases flexibility and range of
movement, and promotes faster recovery.
Stretching should be performed only when
the muscles are warm.
Stretching is most beneficial when done
between sets and,/or after a workout.
Ease into the stretch, hold and relax, and
then gradually release.
Avoid bouncing and any position of discom-
fort.
To improve flexibility, stretches should be
held for a minimum of 30 seconds.

156
 How ma
For the first
erercise bt
Thereafter,
strength, yc
THE BEGINNER'S PRCGRAMMT sity. Doing
the worklor
ered effect
This l2-week programme is designed for those o&A strength anr
with less than sir months of strength training
experience or those coming back from a lay-off How many reps do I need to do?
of longer than three months. How lonr
During the first 12 weeks, you're aiming to der e
You'll increase your overall fitness and
op muscular endurance rather than size so l, between
strength, at the same time reducing your body fat
should do 12-15 reps per set. Rest at leas
levels. The goal of the first three weeks is to
:nuscle glor
introduce your muscles to the stimulus of lifting ..nd rebuild
weights and familiarise you with the exercises. How much weight should I use? our worko
For the first six weeks, the introductory work-
Select weights that allow you to complete -: uIS, at rest.
out is a circuit routine because you do one set of
prescribed number of repetitions. The last c ill be doi
each exercise with short rests in between. It
ple should feel reasonably hard. If 15 reps . rur lvorkr
works all the major muscle groupsl and builds a 't-ednesda)'
easy, you need to use a heavier weight. But d'
good foundation of strength (or tone) and mus-
pile on so much that you're compromising t. rur muscle
cular endurance. The workout contains some of
nique. If you cannot complete the set or you --
the most effective movements to strengthen mus-
an intense burn in your muscles. you nee.
cles for each body part, incorporating compound
select a lighter weight. To be safe, choo..
exercises that work more muscle fibres and
weight lighter than you think you can do an: -
through a g:reater diversity of angles.
from there. '..rm up witl
From weeks seven to twelve, you'll use what's
called a split routine. This is designed to chal- Body part
lenge your body more. This phase should lead to How slowly do I need to go?
noticeable increases in strength, muscle tone and
muscular endurance.
Count rwo seconds up. three seconds i --est
Lifting weights too fast lets momentum' g- '
You'll no longer be doing a full-body routine;
and other muscles help out, preventing the -- , ::er back
the volume of work is too great to fit into one
muscles from getting the fullbenefit. The -
workout. Instead, you'll split your routine into .-:,lders
ing (eccentric) phase of the lift is just as inip
two workouts and employ the sets training
for building strength and size as the raisin- : ---.
method.
centric) phase.
Workout 1 will include upper body exercises
::)s
for the chest, shoulders and back, while workout
2 will include mostly lower body exercises for ,:..:. back

the legs as well as for biceps and triceps. - - - _ - n2ls

Abdominal exercises are included in both work-

outs.

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THE COMPLETE GUIDETO STRENGTH TRA NING

BEGINNER'S WORKOUT: Concentrate on using a complete range of move- BEGINl'

WEEKS 4-6 ment and periecting your training technique. Don't WEEKS
be templed to add more sels or push heavT
Complete the following workout three times weights. You need to give your body su{Tlcient Complet
a week. time to adjust to this type of training. Pushing ing work
Rest for at least one day between workouts. yourself too hard will not produce greater bene- Do three
Move between exercises with only minimum flts recovery times will be lengthened and yo* chest, up
rest. may end up overtraining and risking injury.
Do two or three circuits with two to three
minutes' rest between them.
You should complete the workout in less
than 40 minutes.
Make sure your technique is sound before Body part
increasing the weights. Warm up wi
Chest
Chest
Upper back

Body part Exercise Sets Reps Upper back

Worm up with a five-minute cardiovosculor octivity and some mobility movements Shoulders

Legs Leg press 2 t5 Shoulders

Hamstrings Seated leg curl 2 t5 l-ower back

Chest Bench press machine 2 t5

Chest Pec-deck flye 2 t5 Abdominals

Upper back Machine row 2 t5

Upper back Lat pull-down 2 t5

Shoulders Overhead press machine 2 t5

Shoulders Dumbbell lateral raise 7 t5

Biceps Dumbbell curl 2 t5 Body part

Triceps Triceps push-down 2 t5 &rm up wi

Lower back Back extension 2 t5

Crunch 2 IS '-armstrings
Abdominals
Calves Seated calf raise 7 t5 l'.:ds
l;Lves
&cels
*[*c€!s

.tir:c,'rinals

162
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THE COIYPLETE GUIDETO STRENGTH TRAINING

JU I:
BEGINNER'S WORKOUT: Do two sets of three exercises for legs, chest
and upper back.
WEEKS 10-12 Do two sets of two exercises for shoulders.
Body part
biceps, triceps, calves and abdominals. Warm up w,
Complete three workouts per week, alternat- Legs
ing workout 1 and workout 2.
Rest 30-45 seconds between sets of the same
exercise; rest for approximately 60-90 sec-
onds between different exercises.

Body part Exercise Sets

Warm up with a five-minute cordiovosculor activity ond some mobility movements Calves

Chest Choose three exercises: 2

Bench press (machine or barbell)

Incline dumbbell press Biceps

Pec-deck flye
Dumbbellflye
Upper back Choose three exercises: t2
Machine row Triceps

Lat pull-down to front

Seated cable row
One-arm dumbbell row
Shoulders Choose two exercises: t2 Abdominals

Overhead press machine

Dumbbell lateral raise
Dumbbell press
Lower back Back extension t2
Abdominals Choose two exercises: t2
Crunch (on floor or exercise ball)
Oblique crunch
Reverse crunch

t64
991
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 How lor
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vou shouir
THE INTERMEDIATE'S PRCGRAMME week. You
and Fridav
choose difl
This sir-month programme is for trainers who pyramid training method is used in this pro- :o when yc
have either completed the 12-week beginner's gramme, so the weight increases and the repeti \\hile you
programme or have been training consistently tions decrease progressively with each set (see :nuscles tr;
lo- ,-\
for at least six months. pp. rJJ-o/. Here ar,
This programme is designed to increase mus- lollow ear
cle size and strength, and should be followed for :rnpef frr-i
a minimum of six months before progressing to How much weight should I use? .ltermedia
the advanced programme (see pp. 169-75). It Choose a weight that will make the last one c: , or-kouts ir
includes new exercises to stimulate continued two reps challenging. If you can complete -- rur bodv
muscle development and a different split rou- reps easily, you need to use a heavier weight. B --
tine. The goal is to challenge your body further only increase the weight when you are read'
by working with greater intensity and including adding 2.5-5 kg so that you're able to lift orr
more volume. within ihe eight- to twelve-rep range again.
You'll be training your body over three differ- Body part
ent workouts instead of two as you did in the i'irm uP w
final sir weeks of the beginner's programme. How slowly do I need to go? - tr51
Workout 1 trains chest and upper back. Workout Count two seconds up, three seconds dor'.:'
2 trains shoulders, biceps and triceps, and work- Lifting weights too fast lets momentum, grar
out 3 trains legs, abdominals and lower back. By and other muscles help ou! preventing the tar.-
L--l
splitting your body into three parts you can train muscles from getting the full benefit. The ior..
--^-

with even greater intensity and include more ing (eccentric) phase of the lift is just as import: '
volume. for building strength and size as the raising c
centric) phase. --^-i--1.

o&A
How many sets should I do? :: 'ta '1-t :

How many neps do I need to do? Do three sets of each exercise, although sc : - :'1 : - ^

The number of exercises and sets per body part times going under or below this (rwo to sir '
is increased and you'll now be working in the rep will oroduce similar benefits. You'll notice ,-.
range of eight to twelve. For muscle size and that as intensity and volume are increased.
strength, you should do eight to twelve reps per quency is gradually decreased. These are in--
set with 60-90 seconds' rest in between sets. The tunt compinents of a well-designed progran- -

t65
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THE COIYPIETE GU DE TO SIRENGTH TRA NING

INTEF
Body part Exercise Sets WORI
Worm up with o ftve-minute cordiovascular octivity and some mobility movements
' Comp
Shoulders Dumbbell press 3 8-12 . Rest 6
Dumbbell lateral raise 5 8-12 two m
Bent-over lateral raise 2 8-12
Biceps Barbell curl z 8-12
Concentration curl 2 8-12
Triceps Triceps push-down 2 8-12
IL 8-t2
Lying triceps extension Body pa
Abdominals Oblique crunchx J t2-t5 Warm up
Planlcx 3 Hold for 60-120 Chest
seconds

x Perform as a superset- do the first exercise immediately followed by the second exercise. Rest for or:
to two minutes before repeating the superset.
JPPer Da

::domina
Body part Exercise
co r di ov oscu o r octivity
Worm up with o five-minute cordiovosculor I o ctivity and some mobility movements te..fo rm
Legs Split squat 3 8-12 :: :wo mi
Dead lift 5 8-12
Leg extension 2 8-t2
Seated leg curl 2 8-t2
Calves Seated calf raise 5 t2-t5
Abdominals Exercise ball pull-in* 3 t2-t5
Side bridge* J 5^^

Lower back Bacl< extension with 5 t2-t5

exercise ball
x Perform as a suDerset - do the first exercise immediately followed by the second exercise. Rest':-
to two minutes before repeating the suPerset.
xx Hold for five seconds, repeat for five reps on each side.

t68
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THE COIYPLETE GUIDE TO SIRENGTH TRAINING

Body part Exercise Sets Reps

Worm up with o five-minute cqrdiovoscular octivity and some mobility rnovements

Overhead press machine 8-12
Shoulders
Upright row 3
3

8- t2
THE
Bent-over lateral raise 2 8-t2
Biceps EZ-bar curl 2 8-12 This adv
lncline dumbbell curl 2 8-t2 the inter
Bench dip 2 8-12 more se.
Triceps
complete
Triceps kicl<back 2 8-t2
trained c
Abdominals Crunchx 3 l2-t5 looking t
Alternate twisting exercise 3 t2-t5 raining t
The
---'b' o,
ball crunch*
:o increar
x perform as a suDerset - do the first exercise immediately followed by the second exercise. Rest for one ,,.ides a
to two minutes before repeating the suPerset. Jamme
',,'orkout
-iOrates ar
'lq qPtq

.rJe the
:.. ramid
Body part Exercise Sets Reps \bu ca
Worm up with a ftve-minute cardiovasculor octivity and some mobility movements . ,rggk 6

Leg Press 3 8-12 - a\ 4tc

Legs
J 8-r2 ' .se tech
Machine squats - :,-- ^^
d) -L
Ll

Front lunge 2 8-12 --:scles.

Reverse lunge z 8-12
Standing calf raise 3 r2-15
Calves
(Smith machine)
C&A
t2-r5
Abdominals Reverse crunch* 3

t2-15
-rw of
Hip thrust* 3 ,', : f KOU
Lower bacl< Back extension with 3 l2-15 -..-seo
: -.i
rotation _ - ,r1

- -:a
* perform as a suDerset - do the first exercise immediately followed by the second exercise. Rest for
to two minutes before repeating the suPerset.

170
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THE COIYPLETE GUIDETO STRENGTH TRAINING

DESCENDING SETS plete as many repetitions as possible until you

reach 'failure'. You should be able to complete
an additional four to eight reps. If you wish, you
Body pa
Complete the first two sets of the exercise, per-
can reduce the weight a further 20-30 per cenl Worm up
forming eight to twelve reps per set, then do a
and complete as many reps as you can. Take tu'o Shoulder:
descending set for your last set. Complete eight
to three minutes' rest betlveen sets and betweer
to twelve reps in good form, then reduce the
exercises.
weight by 20-30 per cent and immediately com-

Upper ba

Body part Exercise Sets

Worm up with o five-minute cordiovoscular octiviry ond some mobility movements
Chest Bench press (barbell 8-t2
or dumbbell)
lncline bench press 8-t2 Abdomina
(barbell or dumbbell) 3rd set descending sei
Dumbbell flye (flat or 8-r2 '= Perform
incline) 2nd set descending se: :o two mi
Biceps Dumbbell curl 8-t2
3rd set descending se:
Concentration curl 8-12
Triceps Lying triceps extension 8-12 Body par
2nd set descending se:
^ Arir ar
Reverse-grip triceps 2 8-12 s

Press-oown
Abdominals Oblique crunchx 2 t2- l5
Hanging leg raise* 2 r2-t5 -:-stTin0

* Perform as a superset - do the first exercise immediately followed by the second exercise. Rest for
to two minutes before repeating the suPerset. l: 'es

': -3 -.r
:/": -

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IHE COIYPLFTE GUIDETO STRENGTH TRA NING

SUPERSETS exercise (e.g. bench press). That is one superset.

Rest for one to two minutes then repeat the
process. Once you complete the prescribed
Pair exercises are mirror images of each other, Body par
number of supersets, rest for two minutes then
like leg extensions and leg curls. Do the first Worm up t
move on to the next superset.
exercise of the superset first (e.g. barbell bent-
Quadricep
over row), followed immediately by the second
Superset l.

Quadricep
Hamstring
Superset I
Body part Exercise Sets
Quadricep
Worm up with o five-minute cordiovoscular octivity ond some mobility movements
Hamstringr
Chest and back Calves and
Superset No. I
Superset lr
Back Barbell bent-over row 8-12
Calves
Chest Bench press 8-t2 Forearms
Superset No. 2
Back Lat pull-down 8-12
Chest Incline dumbbell press 8-12
Shoulders and trapezius Body parr
Superset No. 3 Worm up v\

Shoulders Dumbbell press 8-t2 Biceps and

Trapezius Upright row 8-t2 Superset N
Superset No.4 Biceps
Shoulders Lateral raise 8-12 Tri c cn<
''--r-
Trapezius Dumbbell shrug 8-12 Superser N
3iceps
-'iceps
icdominals
Srperset N
.l rdominals
_cwer Dact
I rdominals
!-perset N
-:dominals
-:wer bacl.

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TIE COIYPLETE GUIDETO STRENGTI TRA NING

PBE-EXHAUSTION performed followed by a compound exercise

Rest 60-90 seconds between sets and two tc'
three minutes beFween exercises.
The pre-exhaustion training method is used for Body par
chest, shoulders and legs. An isolation exercise is Worm up t

Upper bac

Body part Exercise Sets RePs

Biceps
Warm up with o five-minute cardiovasculor activity ond some mobility movements
Chest Dumbbell flye 8-12
I rLEP)
Bench press (barbell or 4 8-t2
dumbbell)
Abdominal
Shoulders Dumbbell lateralraise 4 8-12
Dumbbell press/overhead 4 8-t2
press machine LOWer Dac
Abdominals Exercise ball pull-in* 3 r2- t5 '" Perform
Side bridge* 3 5xE :o two mir
* Perform as a superset - do the first exercise immediately followed by the second exercise. Rest for one
to two minutes before repeating the suPerset.
x* Hold for five seconds, repeat for five reps on each side.

Body part Exercise

Exercise Sets
Worm up with o five-minute cordiovasculor activity ond some mobility movements

Quadriceps Leg extension 5 8-12

Hamstrings Lying leg curl 3 8-12

Quadriceps/hamstrings, Legpress 4 8-12

gl uteals
Calves Standing calf raise 3 8-t2
Abdominals Exercise ball crunch* 3 l2- l5
Alternate twisting exercise 3 l2-r5
ball crunch*
x Perform as a superset - do the first exercise immediately followed by the second exercise. Rest for o-=
to two minutes before repeating the superset.

t76
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 Body pa
Worm up
Legs
THE STRENGTH PRCGRAMME
Upper ba

The aim of this programme is to increase pure How often should I train?
strength. In addition to power lifters, anyone Do the workout twice a week. Abdominz
training for muscle size would benefit from
including a maximum-strength phase in their
training cycle (see the section on periodisation, How much weight should I use?
pp. 180-Ba). It can help you get through a stick- Using near-maximal weights - at least 85 per cen.
ing point by allowing you to lift more weight and 1RM - develops maximum strength. If you dc
further increase your muscle size you not know your lRM, find a weight that you ca:-.
Body par
"vhen
resume your regular routine. The idea is that by just lift for six strict repetitions. This will appror Worm up
varying the intensity, you alter the recruitment of imate to 70-80 per cent iRM. As with any bodt Chest
muscle fibres so that, over time, you recruit more
building programme, you need to increase ih=
fibres. weight you lift gradually over time.
Tiaining for strength involves using basic Shoulders
compound exercises - squats, dead lifts and
bench presses - with heavy weights and low Any pr"ecautions? Abdomina
reps. This type of training causes maximum
It is important to warm up thoroughly otherrri.'
stimulation of the nowerful FT muscle fibres and
you risk injury. Perform five minutes of a cardr
hence greater muscle strength. It not only vascular activity followed by two or three sets
increases muscle strength but also improves joint
that exercise using very light weights for abc -.'
stability and muscle mass.
15 reps before embarking on the heavy se,,
Ensure that you use the full ROM for each er.

o&A cise and train using perfect technique.

How long can I follow this wonkout? How many sets and neps?
You can incorporate this strength programme Following )'our warm-up sel.s. perform j

into your bodybuilding programme for a period working sets of each exercise. Begin with n'ei- -

of four to six weeks, in place of your normal equal to 70-80 per cent ofyour lRM and dc ,

workouts. After this, return to your normal rou- to eight reps. Progress to 80-90 per cent of r
tine. lRM for three to four reps. You should :,

allon longer rest periods beNveen sets (thr.

four minute$ than in the bodybuildin-e -
gramme to allow full recovery of your
system.

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Periodisation refers to the planned manipulation want greater variety in their training.
of training volume and intensity throughout a The year is then broken down into two to sir c- e
i Ia\ _-c
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series of specific training phases or cycles. It is an shorter training cycles (mesocycles), each span-
application of the principles of progressive train- ning several weeks. Each mesocycle emphasise. 3.3;:
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ing (you vary your repetitions, sets, weight and a particular training goal (e.g. muscle size o: -!v-

intensity during each cycle) and is a method used

to make continual improvements in perform-
muscular endurance) and involves a gradua-
increase in training intensity. The aim is to pear
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ance throughout the year, thus avoiding reaching at the end of your mesocycle. For strength train 2
=-
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plateaux. If you follow the same workout for any ers, this may be gauged by the amount of wei.gh. aw!>
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stant load and your gains diminish. However, by Each mesocycle is then followed by a shor. -*^-
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structuring your long-term training goals in a period (one to two weeks) of relative rest, whic:. !X!=
number of training cycles, you will be able to is important to allow your body to recover anc ., - -
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make gains in strength, mass and definition all recuperate before beginning the next mesocr-ci.
year round, and will also avoid overtraining and Provided this rest phase lasts no longer than fou:
injury. weeks, you will not experience a detrainir.-
Proof that periodisation works better than effect (see also p. 144). During this time, r'c -
sticking to the same routine week after week should do only very light training, or a cor:
comes from a study at Appalachian State pletely different activity such as golf or recrr-
University in Boone, North Carolina, and the ational swimming that does not tax your ener. tI
USA Weightlifting Development Center in systems or central nervous system in the san:. J
Shreveport, Louisiana.' The experienced weight way. f
trainers who followed a periodised programme Each mesocycle is then divided into w'ee, o
made significant improvements in strength (as
a
measured by their lRM for the squat), whereas
Iong microcycles, around which you plan vo',-:
day-to-day workouts.
f
those who followed a standard programme did There are many variations on periodisati,-.
not show any improvement.
A periodisation programme is divided into a
programmes, dependent on your goals, traini,'-
experience and lifestyle. The examples given -
z+
number of distinct cycles.' The longest cycle is the following pages may be used as a basis r 3Hx
called a macrocycle and usually spans a period
of one year, although shorter macrocycles can be
desiguing your own programme. You may co::
mence training at aty time during the year
A=2
used - for example, two macrocycles per year simply change the month headings. The imp, =<<
-lac
co=
are used in a double-periodisation programme. tant point is to follow the mesocycles in the grr .
This would suit those who cannot commit them- order, and to gradually increase your train:. - EOO
selves to a year-round programme or those who intensity within each mesocycle. Hfffr
I80
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Strength training Strength-training goal tion. T

Season Sports-specifi c training
upper-t
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strenttn
be usec
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sPort
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Muscle group Exercise Sets Reps
two rep:
Workout | (lower body)
Quad riceps/gluteals Squat 2-3 8-r2
Dead lift 2-3 8-t2
How s
Count h
Quadriceps/gluteals/ Lunge (front or reverse) 2 8-12
hamstrings
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How n
Workout 2 (upper body) wonko
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--D^.'
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(barbell/dumbbell)
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Triceps Lying triceps extension 2 8-12 .1: Ihe (

Trapezius Dumbbell shrug 2 8-t2 ---= numl

Lower back Back extension 2 t2-t5 =tk an

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,
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ircrea
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group
Muscle group Exercise Reps
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Workout | (lower body) Bacl<

Quadriceps/gluteals Leg press 8-12

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Hamstrings Seated leg curl 8-12

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Lower back Back extension 2 t2-t5 Triceps

Abdominals Exercise ball crunch ,/_ | 5-20 Lower b

Hanging leg raise /_ | 5-20 Lower b

Workout 2 (upper body)

Chest Bench press (flat or incline) J 8-t2 Abdomir
Back Lat pull-down 5 8-t2
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Triceps Lying triceps extension J 8-12
Biceps Barbell curl 3 8-t2
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r2-t5 How r
Exercise ball jack-knife 2
Choose
last one
ln-season guidelines It emphasises exercises for the upper body, sinc.
arm action is the most important action for ger,
As the competitive season approaches, reduce
the number of weight training sessions to twice a
erating speed in swimming, and exercises for th. How s
mid-section as these muscles are important fc - Count h
week and increase the time spent on sport-spe-
maintaining the straig'ht-body water position. I
cific training.
also includes a plyometric exercise for legs r
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increase the number of repetitions to 12-15 to
help improve the explosive power needed fc How n
push-offs. Do threr
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How many reps? How n
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l:-J'-" r
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Goal reps, around 15-20. ln-sear
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Muscle group Exercise Reps

@
Muscle 1

Workout | (lower body, back) Legs

Lower body Squat 3 6- t0

Dead lift 3 6- l0 Calves

Quadriceps Leg extension 2 6- t0 Chest

Hamstrings Lying leg curl 2 6- t0 Shoulderr

Calves Standing calf raise 3 6-t0 Back

Seated calf raise 3 6-r0 Biceps

Back Bent-over barbell row 3 Triceps

Pull-up/chin-up 3 6- t0 Lower ba

Lower back Back extension 2 t2- t5 Abdominr

Abdominals Exercise ball crunch 2 t2- t5
, Reverse crunch 2 t2-15
Workout 2 (chest, shoulders, arms)
In-seas
Chest Bench press 3 6- l0
As the c
Incline dumbbell press 3 6-t0
the numl
Shoulders Dumbbell shoulder press 3 6- t0 week anr
Upright row 3 6-r0 cific train
Triceps Lying triceps extension 3 6- t0 Reduc
increase
Biceps Barbell curl 3 6-10
emphasis
Abdominals Oblique crunch 2 t2- t5 Includ
Exercise ball pull-in 2 r2- t5 good war
es. Do a
three- to

How many neps? How many sets?

THE F
Six to ten reps per set with 60-90 seconds' rest in Do two or three sets of each exercise.
betvveen sets.
Goal
How much nest between The aim
How much weight? workouts? conditior
Select a hear,y weight that will make the last one diovascul
Weight train three times a week with at least a
or two reps challenging. rr'orkout
day's rest in between, alternating workout i
(lower body) and workout 2 (upper body). ale comr
How slowly?
Count two seconds up, three seconds down.

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r TIf,
Muscle group Exercise Sets Reps Muscle
Shoulders Overhead press machine J l2-t5 Worko
Back Lat pull-down J t2-t5 Lower t
Chest Vertical bench press 3 t2-r5 Quadric
machine Hamstri
Legs Front or reverse lunge 3 t2-t5 Calves

Hamstrings Seated leg curl 5 l2-t5 Back

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Calves Seated calf raise 3 t2-t5 LOWer t

Abdominals Exercise ball crunch ^/-

| 5-20 Abdomi
Hip thrust 2 | 5-20

Worko
ln-season guidelines How slowly?
Chest
As the competitive season approaches, reduce Count two seconds up, three seconds down.
the number of weight training sessions to twice a
Shoulde
week and increase running training. How many sets?
Increase the number of rens and reduce the Do two or three sets of each exercise.
weights. -riceps

How much nest between 3;ceps

THE CYCLIST'S WORKOUT workouts? : rdomir
Weight train two or three times a week r,r'-itl:
Goal Ieast a day's rest in betr,veen.
The aim of this workout is to increase your mus-
cular and cardiovascular endurance. It includes In-season guidelines - _ -
-.1^
lur:
exercises for both the upper and lower body to As the competitive season approaches, rec. .:- - im
provide balanced development. You should also the number of weight training sessions to hr - -
.

. :.. -

spend at least 15 minutes stretching three times a week and increase time spent in the saddle _- ,t i
week, focusing on the lower back. Increase the number of reps and reduc.
weights.
How many neps?
Do 12-15 reps per set with 30-60 seconds' rest in THE MARTIAL ARTIST'S
between sets. WORKOUT
How much weight? Goal
Choose a light-moderate weight that will make Martial artists require strength, explosive
the last one or two reps challenging. and speed as well as endurance. This r^

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How n
Muscle group Exercise Sets Reps
wonko
r0- t2
Weight t
Shoulders Overhead press machine J
days'res
Back Dumbbell pull-over t0- t2
Shoulders Cable lateral raise ? r0- r2
Back Seated cable row 5 r0- t2
Chest Pec-deck flye 5 t0-t2
Legs Front or reverse lunge J r0-t2
Lower back Back extension z t2-r5
Calves Standing calf raise 1 t2-t5
Abdominals Exercise ball crunch 1
r2-t5
Alternate twisting 2 t2-t5
exercise ball crunch

In-season guidelines body, but focuses on exercises for the shoulders

As the competitive season approaches, reduce and back.
the number of weight training sessions to twice a
week and increase the time spent on sport-spe-
cific training.
How many neps?
Reduce the number of sets per body part and Do 10-12 reps per set with 60-90 seconds' res:
increase the number of repetitions to 12-15 to in between sets.

emphasise muscle endurance.

Include plyometric and jump exercises after a
good warm-up then follow with strength exercis-
How much weight?
es. Do approximately 10 reps per set with a Choose a moderate weight that will make th=
three- to five-minute rest between sets. last one or two reps challenging.

THE TENNIS PLAYER'S How slowly?

WORKOUT Count two seconds up, three seconds down.

Goal
This workout will increase your muscular How many sets?
endurance and develop some strength. It Do three sets of each exercise.
includes exercises for both the upper and lower

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you. It's
It is not Dossible to build muscle and lose fat The science bit... activitie
simultane-ously. But, over time, you can increase exercise
Regular cardiovascular training increases the
your muscle mass and cut fat gradually. The key enthusi;
body's ability to break down fat by increasin-{
is to incorporate cardiovascular exercise training likely ;-
the production of hormone-dependent lipase. f- ^+
in your weight training programme and pay rqLt, ltl--t
This enzyme breaks dortn fat into its component
careful attention to your diet. may pr(
fatty acids, which are then transported in the
Cardiovascular exercise not only burns calo- ing the
bloodstream to the muscles, where they can be
ries while you are working out but also increases your bo
broken down to release energy. The better con-
your body's ability to burn fat the rest of the a movel
ditioned you are, the higher your levels of fat
time. Contrary to popular belief, cardiovascular burning enzymes and so the more fat you can
exercise is not counterproductive to a weight burn at rest or during exercise. Just as you can How r
training programme. It will not burn hard- train your muscles to become stronger and bi-e
earned muscle nor prevent gains in muscle size. For opti
ger, so you can train your aerobic system to burr:
In fact, cardiovascular training is essential for ing, aim
fat more efficiently.
any fitness or sports training programme, notjust week.
The benefits of cardiovascular training don'.
for fat burning but also for its performance- and end with your workout. Following exercise, you:
immunity-boosting effects. metabolic rate remains elevated for some time a. How i

your body replenishes its energy systems. Thi. The har

'excess post-exercise oxygen consumptior'
-1) 4 5u
THE BENEFITS OF CARDIO- (EPOC) is fuelled almost entirely by fa:
rarcret
'-^D-'-- h,
VASCULAR TRAINING Following low-intensity training, the EPOC r. ti0 and
very small but following high-intensity trainine .. \IHR].
may be quite large. value r.-c
Cardiovascular training:
. reduces body fat and maintains a low body -Jornt 01
Car to d
fat percentage
increases the body's fat-burning capacity
o&A _o \-ear
during exercise and rest 10-15
Which activity? 't
improves body composition To es
increases the metabolic rate Any of the following activities may be includ= - :r:m 22
reduces stress and anxiety in your cardiovascular programme: ],IHR T
imoroves confidence. self-esteem and mood . running,/treadmill :rinute
,"d,r.", blood pressure, blood cholesterol . litness/powerwalking ' flrp -
and the risk of heart disease . stepping machine/stair climber IHR zo
boosts the immune system. . cycling/stationary bicycle

196
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THE COIYPLEIE GUIDEIO STRENGT! IRA]NING

as longer periods of low intensity cardio. endurance and a good base levei of fitness. MHR.I
Tiaining at the lower end of the THR zone is bet- Interval training - exercising for short periods at minutes.
ter for beginners and is certainly more attractive a high intensity, interspersed with low'er-intensi- by a rec
lor many casual exercisers. ty recovery periods - builds cardiovascular 1-^-r\ ^-
rr4r u/ u1
strength and stamina. The heart and lungs are three mi
worked harder during this type of training so
How should I moniton my they will become stronger and, as a result, you
heant nate? become fitter. It is a more effective way of burn- Too m
The best way to monitor your heart rate during ing fat than steady pace training because it pro-
duces a greater 'after burn' or EPOC, and More isr
your workout is to use a heart rate monitor or
speeds up your metabolic rate for up to 18 hours
cular ex
take your pulse manually. You can also use the
after your workout." But before you rush into it.
and a 1o
rate of perceived exertion (RPE) scale. This is a
cardiova
subjective rating of how hard you feel you are you must be aware that this type of training is
energ*y'',
exercising. The most popular version of this is only suitable for very well-conditioned athletes i

and should not be attempted by beginners.

nificantlr
the Borg scale, a modified version of which is
directir-
shown in Table 22.1. This 10-point scale ranges Both types of training can easily be applied to
intake to
from 1 (nothing at all) to 10 (maximum effort). any mode of cardiovascular erercise - runnin.{.
training
lJsed correctly, it is a very accurate system for cycling, stationary bike, stepping machine, ellip-
down.
monitoring exercise intensity. tical trainer or any other cardio machine. Durin.l
the interval phases, you increase either youi This i:
hormone
speed or the resistance of the machine (e.g. the
Steady pace on intenvals? incline of a treadmill or the resistance ('ler-el'
hirth intp
duction
Steady pace training - keeping your heart rate setting on a stationary bike) in order to reach the
terone. I
fairly constant throughout your workout - builds required RPE level of B-9 or 80-90 per cer.l
catabolis
studv m
FT fibres
obic trai
At rest I Non-exercise HRx :rplain tl
Light activity - sitting working 2 Non-exercise HR :'unners.
pace
walking at leisurely 3 Dieterr
Light activity - Non-exercise HR
..r trainir
Moderate activity - purposeful walking 4 Non-exercise HR
- their i'
Moderate activity - brisk walking 5 Non-exercise HR -,\-]een
th
Somewhat hard activity - jogging 6 60% MHR** ..:'ar|s up
'-:ralso f
Hard activity - running, breathing harder 7 65-75% MHR
:- ,1 can t
Very hard activity - running, conversation lust possible 8 80% MHR
: rscle tL,
Very very hard activity - fast running, conversation 9 85% MHR ..ds. T.
difficult -1, i 1:,

Maximum effort - unable to soeak l0 MHR For thr,

x heart rate . -lCln. a
- '-lnIS
xx maximum heart rate r

-- llUlllr

r98
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THE COT,IPTETE GUIDETO STRENGTH TRAIN NG

STEADY.PACE INTERVAL TRAINING l-rgure

f-. *--*---.. -

CARDIOVASCULAR CARDIOVASCULAR I

80
WORKOUT 1 WORKOUT
70
Workout time: 30-50 min (including warm-up Workout time: 30-50 min (including warm-up
and cool-down) and cool-down)
THR zone: 60-75 oer cent MHR THR zone: 80-90 per cent MHR for high- Ioo
;s
RPE:6-7 (moderate) intensity intervals; 60-65 per cent MHR for
This workout is suitable for beginners. Start low-intensity intervals 50
with a five-minute warm-up, then gradually RPE: B-9 (very hard) for high-intensity inter-
build up your pace or machine resistance until vals; 6 (somewhat hard) for low-intensity inter-
you reach your training zone (60-75 per cent vals
MHR) or an RPE of 6-7 (moderate). Maintain This workout is suitable for very well-condi-
your intensity in this zone for 20-+0 minutes, tioned trainers only but is a very efficient way to
depending on your fitness and time available. burn fat. Start with a five-minute warm-up, then ,-llqy"
Gradually reduce your pace or resistance for a perform nine sets of two-minute intervals. Adjusr
five-minute cool-down before stretchins out. your pace or machine resistance to reach your 90
training zone (80-90 per cent MHR) or an RPE
80
of B-9 for one minute, followed by one ot trt c
minutes at 60-65 per cent MHR or an RPE o- 70
STEADY.PACE 6. Gradually reduce your pace or resistance fo:
CARDIOVASCULAR a five-minute cool-down before stretching out. ioo
WO.RKO-UT 2 50
SUMMARY OF KEY POINTS 40
Workout time: 30-50 min (including warm-up
and cool-down)
It is important to include cardio training in .
THR zone: 75-85 Der cent MHR
strength training programme to impro' .
RPE: B (hard-verlhard)
body composition, increase the RMR a:-- -
This workout is suitable for well-conditioned
improve cardiovascular fitness. Figure
trainers only. Start with a five-minute warm-up,
Cardiovascular fitness is developed by p.:
then gradually build up your pace or machine
forming three to five cardiovascular train: -- 90
resistance until you reach your training zone
sessions lasting 20-40 minutes per week.
(75-85 per cent MHR) or an RPE of B (hard or 80
High-intensity cardiovascular exercise
very hard). Maintain your intensity in this zone
more effective than low-intensity cardior.
for 20-40 minutes. Gradually reduce your pace 70
cular exercise for burning body fat .. r
or resistance for a five-minute cool-down before
stretchine out.
developing cardiovascular fitness. ioo
Interval training is more effective i:..
50
steady pace training for developing carc.
vascular fitness. 40
Excessive cardiovascular exercise witl:
inadequate calorie intake, can result in r-
cle breakdown and loss of muscle mass.

200
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 narror,
and fir
the be

RE-SCULPTING YOUR BCDY How

If you
be slo'
You cannot change your basic shape, which is 3. endomorph. Realist
determined by your genes, but with weight train- Most people are a mixture of these three types more
ing you can refine your dimensions and develop but tend to resemble one type more strongly. For gain n
your physique to its best potential. example, you may share most of the characterrs- month
This chapter shows you how to re-sculpt your tics of a mesomomh (wide shoulders and narro\\' gains c
body through specific training programmes. hips) but have slight endomorphic tendencies as tpp. lc
\Ahether you are naturally thin or stocky, you well (gain fat readily). dation
can improve your shape by following the train- The ectomorph is lean and thin with little ate's p:
ing guidelines for your body type and for specif- muscle bulk and low body-fat levels. This per size an
ic body parts. son has narrow shoulders and hips, and a fasi pound
metabolism, which makes it difficult to gain es and
muscle or fat. At the other end of the spectrum. roet
-*^b"
Ia

BODY TYPES the endomorph has a naturally stocky, roundei numbe

build with wide shoulders and wide hips. Thi. cises tr
The Sheldon system classifies body types into person has an even distribution of fat and garn. cular t
three basic categories: both muscle and fat easily, making trairr low-int
1. ectomorph ing gains less visible. The mesomorph has : ".- rr
2. mesomorph naturallv athletic build with wide shoulders an. ins
'--D tin,
'-r'

Figure 23.1
Il**"."..".--"- Sheldon body types. Mesomorph (left); endomorph (centre); ectomorph (right).
I
How
t
l Endon
have li
Horler
-a|er o
frogra:
-lr act:
'.',
orkol
.ast t\
:. Ili
'1
it ,
--n-rT
.:,-ire ti
_ _tr \\

::dio
--. --scle

202
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IHE COIYPLETE GUIDETO STRENGTI TRA NING

WHAT IS MY OPTIMAL BODY- mend a lower limit of 14 per cent body fat for Symr
women.' ham
FAT PERCENTAGE?
If a man's body fat percentage dips too low, nelat
there are health risks too. Sn-rdies have shown that
It is impossible to set an optimal body-fat per-
when men reach a body-fat level of 4-6 per cent,
The br
centage that applies to everyone. The body-fat their bodies start to feed on muscle tissue as a
when
Ievel that your body comfortably reaches with- oped c
source of energy and to allow them to maintain
out strict dieting is dependent on your genetic ance i:
their fat stores at a minimal level.' It is definitely
make-up as well as your diet and activity. Your tance
unwise, if not impossible, to reduce your body fat
natural body type dictates to some extent how STTCSS ]
below this level. Other studies have found that
much fat you carry and how readily you store it.
testosterone levels plumrnet below 5 per cent body
It is al
For example, if you are an ectomorph or meso- centra'
fa! causing reduced sexual drive and feftilib'.'
morph, you are naturally lean and will be able to lected
achieve a lower body-fat percentage than an string
endomorph who stores fat easily. But, whatever LEG CLINIC
your natural body type, you can still achieve a THE S
lower body-fat level and more defined physique Symmetny pnoblem: thin legs and The in
through consistent hard training and healthy eat- difficulty gaining size on qu
ing. The important point is to decide on a level Skinny legs produce an overall weak appear- extens
that is realistic for your build and shape. ance. The symmetry problem is exacerbated if the ha
you have a well-developed upper body - a par dead li
How low can I go? ticularly common fault in men who put more thc
-'-.- 'rer
't
Healthy ranges for the general population are emphasis on training their chest, shoulders and builde:
18-25 per cent for women and 13-18 per cent for arms but neglect to train their legsl still be
men.' But if you are a strength trainer or body- cleq
.--.-" en
' '1
builder, you may desire lower levels. Between 10 THE SOLUTION
per cent and 20 per cent for women and between You can increase muscle mass in the leg area bv SYMI\
6 per cent and 15 per cent for men are common concentrating on compound exercises, which STRIN
among well-trained athletes - levels that are gen- cause maximum stimulation of the FT muscle Ererci
erally associated with peak per{onnance - but fibres: squats, dead lifu and leg presses. These are. Snr,er,
these percentages should be regarded with some admittedly, harder to perforrn than isolation exer- Straigf
T --:-
caution. If you try to atLain a low body-fat percent- cises such as leg extensions and curls (which L\ Irrg- I

age that is urmahrral for your genetic make-up, you should be avoided) as they require a great deal ot
may encounter problems. physical and mental effort. However, they uil-
For women, a body-fat percentage that is oroduce faster and better results. Pedonn three rc Sym r

under their individual threshold for menstrua- iour sets per exercise for sk to ten repetitions. Fat thi
tion (14-20 per cent) can be risky. Below this, a using heary weights that allow you to reach tailure men. I
deficiency of oestrogen and progesterone similar ren 2T
to those levels experienced during and after the SYMMETFY PROGFAMME FOR THIN LEGS lho,,.*r
''--
menopause can result in amenorrhoea (cessation Exercise Sets Reps -ifesn 1,

of menstmation). This can lead to infertility, loss Squat 3-4 6-10 rnder-
of bone density, stress fractures and premature Dead lift 3-+ 6-10 -:lcreas
osteoporosis. Most experts therefore recom- Leg press 3-4 6-10 . -t.,^^
- -LlULr

204
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THE COIYPTETE GUIDETO STRENGTH IRAIN NG

SYMMETFY PROGFAMME FOR such as sprinting, rugby, football and step aero- sym
SHAPELESS LEGS bics. If you have a high percentage of FT fibres, lowe
Exercise Sets Reps your calves respond readily to any type of high- The n
Squat or leg press 2 8-15 intensity exercise.
tors,
Front or rear lunge 2 B-15
THE SOLUTION throul
Lying or seated leg curl 2 B-15 heavr.
Leg extension 2 U-15 The only way to reduce the size of a muscle is to
nique
stop training it and allorv it to atrophy (waste
prone
away). Realistically, you should minimise the
Symmetny pnoblem: small calves amount of direct calf work you perform. They THE S
Small calves are partly due to genetics and part- will receive sufficient stimulation from everyday
The I
ly due to lack of direct calf work. Some people activities, such as walking and running, your leg
by spr
have naturally thin calves due to a high percent- training and any sports that you play.
trainir
age of ST fibres. This means they have a low
squat
capacity for growth and are better suited to
endurance work. It is a common mistake to neg- BACK CLINIC 5tl c55
taut d
Iect calf training, however. Many weight trainers
ererci
leave them to the end of their workout, when Symmetny pnoblem: nanrow back
to the
they are tired, and perform little work on them. Mewed from behind, your torso is straight, nar- sets o
row and lacks a pleasing'V' taper. This is main- repetlt
THE SOLUTION ly due to the underdevelopment of the back routin,
If you have naturally thin calves you need to per- muscles and is a very common problem, espe- You
form exercises that stress the small percentage of cially in people who do little erercise. It is also muscle
FT that you have there. Unfortunately, everyday seen in long-distance runners, joggers, cyclists. in the
activities such as walking and running work only aerobics participants, and many other sports Perforr
the ST endurance fibres and provide minimal men, since relatively few sports and activities es u'ith
stimulation for growth. Therefore, your pro- work this muscle $oup.
gramme should include more emphasis on calf SYM[./
exercises. Perform six to ten sets of eight to THE SOLUTION
A WEr
twelve repetitions using hear,y weights. You can build and develoo the muscles of the Erercr,
upper and mid-back using hear.lz compound Back e
SYMMETFY PROGRAMME FOR exercises, such as chins and rowing movements.
SMALL CALVES Cruncl
Perform three to four sets of each erercise for sir
Exercise Sets Reps to ten repetitions. The exercises in this pro-
Standing calf raise 2-+ B-12 gramme build both width and thickness.
CHEI
Leg press machine calf press 2-+ B-12
Dumbbell calf raise 2-+ 8-12 SYMMETRY PROGFAMME FOF A
NARROW BACK Symn
Exercise Sets Reps -\ nan
Symmetny problem; bulky calves LN1NS 3-4 6-10 ----1,^..
- :^tr:
Bulky calves are usually due to the genetic Bent-over barbell row or -.:i:iilg.
endowment of a high percentage of FT fibres one-afm row 3-4 6-10 -.--- L
: :11 t_
coupled with previous participation in sports Seated cable row 3-4 6-10 '--l c:

206
107.
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THE COYIPTEIE GU DE IO STRENGTH TRA NING

THE SOLUTION THE SOLUTION chest m

Building the upper chest muscles corrects this To widen the shoulders vou need to build uo the the shc
problem and creates a firller, more symmetrical muscle mass by focusing on compound exercis- ment. '
chest. It also adds cleavagel Perform all pressing es such as shoulder presses and upright rows. especia
and flye movements on an incline bench set at These place the greatest stimulus on the shoul- correct
30-45'. Use moderate-hear.1z weights, and per- ders and therefore lead to fastest gains in size and sets of e

form two to three sets of six to ten repetitions. strength. You should also include lateral raises, as using a
these work the medial head directly and create
SYMMETRY PFOGRAI\4ME FOF width. Perform three to four sets of six to ten rep- SYMM
A FLAT UPPER CHEST etitions of each exercise, using hear.y weights for ROUNT
Exercise Sets Reps the pressing movements. Exercis
Incline bench press 2-3 6-10 Upright
Incline dumbbell press 2-3 6-10 SYMMETRY PFOGRAMME FOF Bent-or
Incline dumbbell flye 2-3 6-10 NARROW SHOULDERS Shrrro
-^--*D
Exercise Sets Reps Shouidt
Dumbbell press 3-4 6-10
s_Ho-u-L,DEB cL!N!c_ Upright row 3-4 6-10
Lateral raise 3-4 6-10 ARM
Symmetny pnoblem: nannow
shouldens Symn
Narrow shoulders greatly affect your total body Symmetny pnoblem: nounded Poorly
symmetry. In women, narrow, underdeveloped shouldens direct b
deltoids accentuate a pear shape, making the Rounded shoulders are the result of poor pos are sma
hips appear wider than they actually are. In men, ture, bad sitting position, poor muscle strength appear
they make the whole body look weak and unde- in the upper back and lack of flexibility in the shape.
veloped, or detract from an otherwise athletic chest muscles. Viewed from the side, your head
physique. Sometimes, the medial (outer) head is juts forwards, your upper back is rounded, your THE St
poorly developed relative to the anterior (front) rib cage is reduced, or even hollowed, and you: The prc
head. This is common in weight trainers that shoulders droop. It is one of the most comrrlor. ing mai
focus on chest exercises such as the bench press postural faults in men and women. Roundec cles, suc
at the expense of shoulder exercises. shoulders are also common in weight trainer. triceps
The width of your shoulders is determined who have overly developed the anterior heac the larg
partly by the length of your clavicles (collar- of the deltoids relative to the Dosterior heac fore pla
bones) and partly by the amount of muscle mass Thus, the anterior head receives a dispropt-,:- ducing t
development. Obviously, you cannot change the tionate amount of stress compared with th. Your
former but you can significantly increase the medial and posterior heads, creating muscul..: t'ork th
width of your shoulders and greatly improve imbalance. vide a n
your overall body symmetry by developing your muscle
deltoids. The medial head is mostlv responsible THE SOLUTION Manv r
for creating width but all three heads need to be Strengthening the trapezius and muscles of i:.. raining
developed equally to create good symmetry and upper back will pull the shoulders back into c - . in an att
avoid injury. rect alignment. Increasing the flexibility of r - - iour to

208
60(.
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THE COIYPTETE GU DETO STRENGT! TRAINING

SYMMETFY PROGRAMME includes exercises for the other abdominal mus- ment. P
FOF BULKY ARMS cles to maintain good overall development. Swiss br
Exercise Sets Reps Performing the abdominal exercises using a muscles
Concentration curl 2 10-15 Swiss ball (exercise ball) will strengthen the core the mur
Incline dumbbell curl 2 10-15 muscles and improve stability (see pp. 138-9). that im
Dumbbell preacher curl 2 10-15 Read the technique notes on p. 108 too. posture
One-arm triceps extension 2 10-15
SYMMETRY PFOGRAMME FOF
Bench dip 2 10-15 SYMMI
A LOWER TUMMY BULGE A WIDE
Tiiceps kickback 2 10-15
Exercise Sets Reps Exercist
Reverse crunch 2 10-15 Obliqur
ABDOMINAL CLINIC Hanging leg raise 2 10-15 Side crr
Hip flexor stretch 2* 30-60 s Alternat
Symmetny problem: lowen tummy
Plank 1 60-90 s Exercisr
bulge
Exercise ball pull-in 1 10-15 Side bri
*Perform twice on each ]eq.
Viewed from the side, the lower part of your
tummy appears rounded and protruding. This SUM
may be due to one or more of the following: Symmetny pnoblem: wide waist
. poor posture Viewed from the front, your waist appears wide . Your
' poor muscle tone in the lower and deep relative to your hips and chest and your tummr.
tailor
abdominals may protrude slightly. This may simply be due
a dil
' overstretchedabdominals to a 'short' waist struchrre, or to an excess of fat
select
. an accumulation of fat. stored at the sides of the waist and poor muscle
dio tr
The posture problem * lordosis - is caused by an tone of the obliques.
excessive forward pelvic tilt. The hip flexors
' Ector
qin
(which connect the thigh bone with the lower THE SOLUTION -'^--i)o
rr

vertebrae) become tighter, and pull and com- Fat stored at the sides of the waist cannot be spot'
press the lower vertebrae, leading to excessive reduced by diet or exercise. However, it can be
arching in your lower back. reduced when overall body-fat levels are
reduced through increasing aerobic activitr
THE SOLUTION (three to five cardio sessions per week of 20-l.i
Lordosis can be corrected by retraining the tilt of minutes) and following a fat-burning eating plan
your pelvis (aim to maintain a neutral tilt), Unfortunately, your basic skeletal structure
stretching the hip flexors and strengthening the cannot be changed. A naturally short mid-section
abdominals (especially the lower part of the is determined by the distance between your rib.
abdominis rectus and the transverse abdominis). and pelvis, and can make the waist appear wide:
Body fat should be reduced if necessary by than it actually is. However, /ou can still impror t
increasing aerobic activi$' (aim for three to five your appearance by working the abdominal mu.-
cardio sessions per week of 20-45 minutes), and cles and particularly the obliques. This will creai.
following a fat-burning eating plan. This pro- a narrower waistline and better posture. This prc
gramme emphasises the lower part of the rectus gramme emphasises the internal and extern-
abdominis and the transverse abdominis, one of oblioues but also includes exercises for the recru.
the deeper 'core' muscles (see pp. 107*8) but also abdominis to maintain good overall develor-

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 your go
recomrT
to train
ulate grr

TROU BLESFJCOTING
NOT
Many trainers fail to make significant progress stimulate growth in the FT muscle fibres. Doing If you d
despite many months or years of training. Initial more than 12 repetitions will improve muscular workoul
gains in muscular endurance and muscle tone endurance but produce only small improve- or strent
are relatively rapid in beginners but gains in ments in strength and size. Therefore, if it is mus- t.
0egnne
muscle size and strength can be painstakingly cle growth you want, select a weight that rvill training
slow after the first six months. To make improve- allow you to perform six to twelve repetitions. that the
ments on a regular basis. you need to iook care- Using a heavier weight that allows you to per gain mi
fully at every aspect of your training programme. form no more than six repetitions will impror-e Growth
This chapter reveals the most common mistakes your marimum strength. This method will not and full
made in the gym and how to avoid them. produce maximum size but can be useful for' you har
overcoming training plateaux within a hypertro tein (mr
phy programme. lead to
CHOOSING THE WRONG beginne
EXERCISES ery behr
DOTNG TO-O MANY SETS trainers
The selection of exercises in your programme between
depends on your specific goals and your training the orea
Research has established that less is best when -
erperience. For exampie, if your goal is to comes to building size and mass. The exact nur-
increase muscle size, you have to prioritise maxr- ber of sets required to achieve maximal stimui.'.
mal-stimulation or compound erercises (e.g. tion of the muscle fibres is debatable. The gene - LACK
squats, bench presses, barbell rows, shoulder al recommendation for muscle size is eight
presses) in your programme. These stimulate the twelve sets for larger muscle groups and three . ![anv u.,
largest muscles and the greatest proportion of eight for smaller muscle groups? but the nr strength
fibres in those muscles. Isolation exercises (e.g. tri important goal is to achieve overload. \Vhet:.. rnaintain
ceps kickbacks, biceps curls), which work smaller you achieve this after one set or twelve is .- Indeed.
muscle $oups or a smailer proportion of the mus- important. the same
cle fibres in that muscle group, should be kept to Advocates of single set training claim o.. . ber of se
a minimum and perfonned last in your workout. load can be achieved by performing a strict sc .o a roul
six to ten repetitions with a heavy weight to -- .he sami
ure, following a few warm-up sets. Once c .. ,..nd masr
DOING TOO MANY load has been achieved, there is no benei :lrogTess
REPETITIONS performing further sets. Doing too manr :- :lCrease
also leads to glycogen depletion and incre-,. ::rar be z

If you can do more than about 12 repetitions, it protein (muscle) breakdown, creating a net ' chan-{
means that you are using too light a weight to bolic (breakdown) state - just the oppo- them'

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TIE CO14PLETE GUIDETO SIRENGTI TRAINING

weight lifted - but it is at the expense of correct ic goals (".g. 'i want to gain 5 kg of muscle') that
form. Research has proved that taking a move- are measurable and realistic. Second, write down
ment to the end of its natural range produces a the reasons why you want to change. Third, set a
more powerful anabolic stimulus than exercising timescale for achieving your goals. Finall/, mon-
over an incomplete ROM. It also produces bet- itor your progress by filling in a training diary. AIPI
ter muscle shape, and prevents muscle shorten- Reward your progress once you reach each
ing and reduced flexibility. You will therefore mini-goal.
achieve considerably greater gains by perform-
ing each repetition through its complete ROM, Guick
even if it means using a lighter weight. SUMMARY OF KEY POINTS Locat
Failure to make progress is often due to a
POOR TECHNIAUE combination of reasons centred on pro- Muscle
gramme desigl, training technique and goal'
Legs
Many weight trainers sacrifice technique in an setting.
attempt to lift heavier weights. Not only does this Slow gains may be the result of poor pro- Quadrir
. Rectu
increase the risk of injury but it limits gains in gramme design - for example, choosin.e . Vastus
strength and mass. 'Cheating' movements - such inappropriate exercises, performing too . Vastus
as arching the back and bouncing the bar off the many repetitions or sets, or taking inade- . Vastus
chest when performing a bench press, bending quate rest.
intern
forwards excessively when squatting or swinging A lack of programme progression leads tc'
backwards when doing barbell curls - reduce the training plateaux as muscles require continu-
work done by the prime mover muscles and put al changes in stimulus in order to grow. Adductr
. Adduc
the back at risk of injury. Correct technique is Progression can be achieved by changir-r.
. Adduc
therefore vital in order to make continued gains any one of the following variables: the nunr . Adduc
in strength and mass. ber of repetitions and sets; the type and orde:
of exercises; the training tempo and trainir:- Abduct<
split.
. Gluter
. Gluter-
LACK OF GOAL.SETTING Poor technique and incomplete ROM a:.
common faults that will reduce your gains. Hamstri
Failure to set specific goals and make a pl. . Biceps
It is essential to set goals if you want to achieve
of action sets you up for failure. . Semite
results (see pp. 128-33). First, be clear about
. Semim
exactly what you want to achieve, setting specif-

Gastroc

214
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XICN]dd\
THE COIYPTETE GUIDE TO STRENGTH TRA]NING

Muscle Location Main function Exercises Muscl

Legs cont. Back
Soleus Calf Straightens the ankle . Standing calf raise Trapez
. One-leg dumbbell
calf raise
. Seated calf raise
. Calf press
Gluteals
Gluteus maximus Backside Extends the hip and . Squat
rotates it outwards . Dead lift
. Leg press
. Front lunge
. Reverse lunge
. Straight-leg dead lift
. Back extension Rhomb,
. Dumbbell step-ups
Gluteus medius Backside Abducts and rotates . Squat
the hip inwards . Dead lift
. Leg press
. Front lunge
. Reverse lunge
. Straight-leg dead lift
. Back extension Infraspir
. Dumbbell step-ups
Gluteus minimus Backside Stabilises the hip, and . Squat Teres mr
abducts and rotates . Dead lift
it inwards . Leg press
. Front lunge
. Reverse lunge
. Straight-leg dead lift
. Back extension Teres mi
. Dumbbell step-ups
Back
Latissimus dorsi Upper back Draws the arms . Dead lift
downwards . Lat pull-down
. Pull-up/chin-up
. One-arm dumbbell ron
. Seated cable row
. Bent-over barbell row
. Scraight-arm pull-dowr
. Machine row
. Dumbbell pull-over

2t6
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XICN]ddV
THE COI4PLETE GUIDETO STRENGIH TRA NING

Muscle Location Main function Exercises Mus

Back cont. Shor
Erector spinae Lower back Flexes the spine and . Barbell squat Postr
keeps you upright . Dead lift
when standing . Straight-leg dead lift
. Back extension
. Back extensions
. Dorsal raise Arm
Trice
. Seoted coble row
Chest
Pectoralis maior Chest Pulls the arm in front . Barbell bench press
of the chest from any . Bench press machine
position, flexes the . Dumbbell bench press
shoulder to allow . Dumbbellflye
pushing and lifts the . Pec dec flye
arm forwards . Cable cross-over
. Exercise ball press-up/
push-up

Pectoralis minor Chest Lowers the shoulder . lncline barbell

blade bench press
. lncline dumbbell
bench press
. Low-pulley cable Bicep:
cross-over
Shoulders
Anterior deltoids Shoulder Lifts arm forwards and . Dumbbell press
upwards . Overhead press machine
. Upright row
. Barbell bench press
. Dumbbell bench press
. Incline borbell bench
press
. lncline dumbell bench Brachi
press
. Dumbbell flye Brachi
. Pee dec flye
. Cable cross-over
. Loteral raise
Medial deltoid Shoulder Lifts arm to the side . Dumbbell press
. Lateral raise
. Upright row
. Overhead press
machine

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XICN]ddv
THE COMPLETE GUIDE TO STRENGTH TRAINING

Muscle Locotion Main function Exercises

Arms cont.
Brachioradialis cont. , Concentrotion curl

Abdominals
. Trkeps push-down
$I
Obliques - internal Waist Rotates and flexes the . Side bridge
and external trunk to the side . Oblique crunch
. Side crunch
. Alternate twisting th,
exercise-ball crunch
Flexes the spine . Crunch 1.C
Rectus abdominis Centre of the abdomen
. Exercise ball crunch I(
. Reverse crunch ti
. Hanging leg raise
. Hip thrust 2. Fl
. Side crunch b'
. Exercise-ball pull-in i 2D.
J.L
. Plank d" /]\
. S,ide bridge
. Exercise-ball iack-knife 4.H
fr tn
Transversus Sheathing the Supports the abdomen . All the abdominal v(
abdominis abdomen exercise performed
5. Ti
with an exercise ball pl
le
Note: Exer.cises in italics indicate those in which the muscles are not the target muscles beirrg developed. 6.M
in
b(
m
7.K
a€

8. \,!
PJ
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P-
9. St
al
m
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10. Ri
in
23
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AEVSSC-I'
 IIE COYPLETE GU DETO STRENGTHTRAIN]NG

Muscle fibre An individual muscle cell. Repetition One complete movement from th.
Muscle spindles A sensory receptor in the mus- starting position to a position of maximum con
cle that senses how much the muscle is traction and back to the starting position.
stretched. Set A group of repetitions.
Muscular failure An inability of the muscle to Slow-twitch muscle A typ" of muscle fibre tr-irl: INDE
complete another repetition. a high aerobic capacity. low anaerobic capat r-
Myosin A muscle protein that acts together with ty; best suited to endurance activities.
actin to produce muscular contraction. Strength The ability of a muscle to produce
One-repetition maximum The maximum IOrCe. ::..::

abdomin
weight that can be lifted for one repetition. Supersets Two or more sets of different exercise: abdomin
Overload A training load that challenges the performed consecutively with no rest period. 206
body's current level of fitness (e.g. strength) abdomin
Synergist A muscle that assists the asonist.
and has the scope to bring about improvements 1i1. l
(prime movers) in bringrng about a rnorr.-"r.r, D2. r
in fitness 1e.g. srrenglh r. Tendons Bundles of coliaqen fibres that connec, 165, 1r
Periodisation (training cycles) A process of muscle to bone. 173, 1',
structuring training into periods. 189,1:
Toning A non-technical term that refers to a rela 205
Power
_The
ability to produce both force and tive increase in strength, producing a firme:. advancec
speeo. appearance and feel in the relaxed state. 141, 1-
172. t',
Pre-exhaustion training A method of training Training intensity The quantitative elemenr r,. 183, l
that in'rolves performing an isolation exercise training such as speed, strength or power. advanceci
prior to the compound exercise to pre-exhaust Training volume The number of sets multiphec lng set
the target muscle. advanced
by the number ol repetitions. _^_L) .^ _
Prime mover (agonist) A muscle that is primari- VO2max (or maximum aerobic capacity) advanced
ly responsible for bringing about a movement. inq ccr
The maximum capacity for oxygen consurnp ___D "_'
Progression A gradual increase ofworkload over advancec
tion by the body during maximal exerrion.
exhau,
a period of time.
ders,1
Rating of perceived exertion A subjective advancec
assessment of how hard you are working. exhau,
advancec
exhau,
tricep:
advanced
(chest.
advanced
(quadr
calves
advanced
(bicep,
iorver 1

aerobic er
aerobic e:
aerobic rr
alternate
crunch
angied mi

228