e s s e n t i a l strength training Key tips and techniques to improve your physique Includes content previously published in Strength Training strength training US_001_Half_title.indd 1 05/10/10 4:09 PM US_002-003_Inner_title.indd 2 01/10/10 5:39 PM strength training Key tips and techniques to improve your physique Includes content previously published in Strength Training US_002-003_Inner_title.indd 3 01/10/10 5:39 PM Contents LONDON, NEW YORK, MUNICH, MELBOURNE, DELHI Senior Editor Bob Bridle Senior Art Editor Sharon Spencer 6 Introduction Production Editor Tony Phipps 8 Exercise gallery Production Controller Louise Minihane 12 Anatomical chart Jacket Designer Mark Cavanagh Managing Editor Stephanie Farrow Managing Art Editor Lee Griffiths US Editor Margaret Parrish 1 The Basics DK InDIa 16 What are your goals? Managing Art Editor Ashita Murgai 18 Planning your training Editorial Lead Saloni Talwar 22 Sports-specific training Senior Art Editor Rajnish Kashyap 24 Warming up Project Designer Pooja Pipil 26 Cooling down Project Editor Neha Gupta Designers Akanksha Gupta, Diya Kapur 28 Eating right Editors Karishma Walia, Garima Sharma DTP Manager Balwant Singh Senior DTP Designer Harish Aggarwal 2 The Warm-up DTP Designers Shanker Prasad, Anita Yadav, Vishal Bhatia Managing Director Aparna Sharma 36 Neck extension and flexion 36 Neck rotation 37 Neck side flexion First American Edition, 2011 38 Arm circle Published in the United States by 39 Shoulder rotation DK Publishing 40 Wrist rotation 375 Hudson Street 41 Hip circle New York, New York 10014 11 12 13 14 15 10 9 8 7 6 5 4 3 2 1 42 Torso rotation 43 Trunk flexion 001—179529—Mar/2011 44 Frankenstein walk Includes content previously published in 45 Pike walk Strength Training 46 Leg flexion Copyright © 2011 Dorling Kindersley Limited 47 Leg abduction All rights reserved. 48 Lunge No part of this publication may be reproduced, stored 49 Rotational lunge in a retrieval system, or transmitted in any form or by 49 Overhead lunge any means, electronic, mechanical, photocopying, recording, or otherwise without the prior written permission of the copyright owners. 3 Exercises Published in Great Britain by Dorling Kindersley Limited Chest The information in this book is designed to help 52 Push-up you make informed decisions about your health, diet, fitness, and exercise program. It is not intended as a substitute for 53 Frame-supported push-up professional fitness and medical advice. If you suspect that 54 Machine bench press you have a medical problem you should seek your doctor’s 55 Machine fly approval before you begin any exercise program. Neither the publisher, nor the author, nor anyone else involved in the 56 Cable cross-over preparation of this book is engaged in rendering professional 58 Barbell bench press advice or services to the individual reader. 59 Dumbbell bench press A catalog record for this book 60 Incline barbell bench press is available from the Library of Congress 61 Incline dumbbell bench press ISBN 978-0-7566-7173-0 62 Incline fly DK books are available at special discounts when Back purchased in bulk for sales promotions, premiums, fund raising, or educational use. For details, contact: 64 Chin-up DK Publishing Special Markets, 375 Hudson Street, 66 Back extension New York, New York 10014 or [email protected]. 67 Seated pulley row Printed and bound by 68 Standing pulley row L. Rex Printing Company Limited, China 69 Lat pull-down Discover more at www.dk.com US_004-005_Contents.indd 4 01/10/10 4:07 PM 70 Assisted chin-up Core and Abs 71 Straight-arm pull-down 126 Abdominal crunch 72 Prone row 127 Sit-up 73 One-arm row 128 Reverse crunch 74 Bent-over row 129 90-90 crunch 76 Barbell pull-over 130 Figure-4 crunch 131 V-leg raise Arms 132 Prone plank 78 Bench dip 133 Side plank 79 Bar dip 134 Roman chair side bend 80 Pulley curl 135 Ball crunch 81 Reverse pulley curl 136 Ball twist 82 Triceps push-down 137 Ball back extension 83 Overhead triceps 138 Ball press-up extension 139 Ball jackknife 84 Wrist extension 140 Woodchop 85 Wrist flexion 142 Side bend 86 Barbell curl 143 Suitcase deadlift 87 Preacher curl 88 Hammer dumbbell curl 89 Incline dumbbell curl 4 The Cool-down 90 Dumbbell triceps extension 146 Upper-back stretch 91 Barbell triceps extension 146 Shoulder stretch 92 Close-grip bench press 146 Erector stretch 94 Prone triceps extension 147 ITB stretch 95 Triceps kickback 147 Lat stretch 148 3-point quad stretch Shoulders 149 Hamstring stretch 1 96 Front dumbbell raise 149 Hamstring stretch 2 97 Lateral dumbbell raise 149 Hamstring stretch 3 98 Military barbell press 150 Quad stretch 1 99 Dumbbell shoulder press 150 Quad stretch 2 100 Upright row 151 Adductor stretch 1 102 Rear lateral raise 151 Adductor stretch 2 152 Hamstring stretch Legs 152 Calf stretch 104 Squat 152 Pike calf stretch 105 Forward lunge 153 Walking lunge stretch 106 45-degree leg press 107 Calf raise 108 Machine leg extension 5 Programs 109 Machine leg curl 110 Back squat 156 Introduction 111 Front barbell squat 158 Core strength program 112 Barbell deadlift 160 Muscular endurance program 114 Overhead barbell lunge 162 Body sculpting program 115 Straight-leg deadlift 164 Bodybuilding program 116 Dumbbell split squat 166 Maximal strength program 117 Overhead split squat 167 Sports-specific exercises 118 Barbell step-up 168 Sports-specific matrix 120 Bulgarian barbell split squat 121 Good morning barbell 170 Glossary 122 Power clean 172 Index 124 Power snatch 176 Acknowledgments US_004-005_Contents.indd 5 01/10/10 4:07 PM 6 Introduction I N T R Strength training is an increasingly popular activity among O D men and women of all ages, and offers you a wealth of health U C benefits—from bigger muscles to stronger bones to increased T IO confidence. With so much conflicting information available, N however, how can you be sure that you are getting the best out of your training? This authoritative, comprehensive, and beautifully illustrated guide is written by strength training experts with more than thirty years’ experience of coaching. It contains everything you need to know to get the very best from your regimen, whether you want to develop your strength, build your physique, or are training for specific gains within a chosen sport or activity. The first chapter, The Basics, provides you with all the basic nuts-and-bolts information about how strength training works, and the best ways to achieve your goals, whether you are an experienced gym user, or a complete novice. The main section of the book covers more than 70 exercises in detail, working through the whole body systematically, with separate sections on the warm-up and the cool-down. US_006-007_Introduction.indd 6 01/10/10 4:07 PM 7 I N T The exercises feature miniature anatomical artworks to show R O you the target muscles—the muscles you are working. Next D U to the anatomical artwork, you will find a difficulty indicator; C T the greater the number of red bars shown on the indicator, the IO harder the exercise. You are guided through each movement N with clear step-by-step artworks, which show you how to perform the exercise with optimum technique. Finally, you are offered a range of helpful features such as variations, or tips for avoiding common mistakes to keep you safe and maximize the effectiveness of your training. Also, should you know what a particular exercise looks like but not what it’s called, you can locate it using the Exercise Gallery on pages 8–11. The final section offers a pragmatic, no-nonsense approach to the subject of training programs. It includes a range of specially commissioned goal-based examples to suit warning your needs, whatever your All sports and physical activity goals or experience, along with involves some risk of injury. Please useful information on the key check the safety information on exercises for specific sports, to p.176 before embarking on any of the exercises or programs help you tailor your training shown in this book. to suit a particular activity. US_006-007_Introduction.indd 7 28/10/2010 11:21 8 Exercise gallery E x E r c i s E g a l l Push-up Frame-supported Machine bench Machine fly E r p.52 push-up p.53 press p.54 p.55 y Chest Cable cross-over Barbell bench Dumbbell bench Incline barbell pp.56–57 press p.58 press p.59 bench press p.60 Incline dumbbell Incline fly Chin-up Back extension bench press p.61 pp.62–63 pp.64–65 p.66 baCk Seated pulley row Standing pulley Lat pull-down Assisted chin-up p.67 row p.68 p.69 p.70 Straight-arm Prone row One-arm row Bent-over row pull-down p.71 p.72 p.73 pp.74–75 US_008-009_Exercise_gallery.indd 8 01/10/10 4:07 PM