Fitn ess Weight training THIRD EDITION Thomas R. Baechle Roger W. Earle Human Kinetics Library of Congress Cataloging-in-Publication Data Baechle, Thomas R., 1943- Fitness weight training / Thomas R. Baechle, Roger W. Earle. -- Third Edition. pages cm Includes index. 1. Weight training. 2. Physical fitness. I. Earle, Roger W., 1967- II. Title. GV546.B33 2014 613.7’13--dc23 2013049156 ISBN-10: 1-4504-4513-6 (print) ISBN-13: 978-1-4504-4513-9 (print) Copyright © 2014, 2005 by Thomas Baechle and Roger Earle Copyright © 1995 by Human Kinetics, Inc. All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any elec- tronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and record- ing, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. 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Box 80 Windsor, ON N8Y 2L5 Torrens Park, South Australia 5062 800-465-7301 (in Canada only) 0800 222 062 e-mail: [email protected] e-mail: [email protected] Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: [email protected] E5897 Fitn ess Weight training THIRD EDITION Contents Preface vi Acknowledgments vii PaRT I Prepare to Weight Train 1 Weight Train to Improve Fitness 3 2 Know Your Equipment and Understand Its Proper Use 7 3 Success Starts Here 17 4 Steps to Starting Your Program 23 5 Weight Train the Correct Way 35 6 Weight Training Exercises 47 PaRT II Training by the Color Zones 7 Green Zone 141 8 Blue Zone 151 iv 9 Purple Zone 163 10 Yellow Zone 177 11 Orange Zone 195 12 Red Zone 213 PaRT III advanced Weight Training Programs 13 Designing Your Own Program 233 14 Combining Weight Training and aerobic Exercise 239 15 Weight Training to Improve Sport Performance 245 Appendix A Workout Charts for Weight Training Programs 247 Appendix B Sport-Specific Weight Training Exercises 254 Resources 257 Index 258 About the Authors 263 v Preface In this section of earlier editions of Fitness Weight Training, we expressed the desire for a book that would make the greatest contribution to helping people experience the enjoyment and benefits of weight training. Since the first edition was published, Fitness Weight Training has sold over 125,000 copies and has been translated into five languages. Writing this third edi- tion provided us with an opportunity to introduce new training options that have the potential to make even greater improvements in the quality of life for those who use this book. Many times, we have discovered that one of the largest road blocks a person experiences when beginning a weight training program is simply not knowing what type of program to follow. For anyone who sets foot in a fitness facility, high school or college weight room, or even the sporting goods department of a retail store, seeing the many types of machines and equipment can be instantly intimidating. Even if the array of equipment is not overwhelming, figuring out how many sets and repetitions to perform and how much weight to lift can be. This book will help you break through these barriers by providing you with ● a method that allows you to determine your initial weight training fitness level; ● information and questions to help you set a specific exercise goal; ● photographs and technique guidelines for 63 weight training exer- cises; ● information that will help in selecting the right equipment to use; ● step-by-step instructions for selecting your exercises and determining how much weight to lift; and ● 75 weight training programs arranged in six progressive workout zones that are geared for three unique exercise goals. If you are already weight training, this book presents guidelines for cross-training with other types of exercise (like walking, running, biking, or swimming), upgrading your current program (or one found in this book) to improve your performance in sports and recreational activities, and the ultimate task of designing your own program from scratch. vi Acknowledgments Special people in our lives support us and give us energy, and their love makes completing tasks, such as working on this book, easier. We dedicate this third edition of Fitness Weight Training to those special people: Family members: Tom’s wife, Susie; sons, Todd and Clark; and daughter- in-law, Orenda. Roger’s wife, Tonya, and daughters Kelsey, Allison, Natalia, and Cassandra. HK staff: Justin Klug, Amy Stahl, Neil Bernstein, Joyce Brumfield, Jason Allen, Gregg Henness, Kelly Hendren, Nancy Rasmus, and Tara Welsch. Photo shoot models: Amanda Hunter, Richard Hunter, Tiffany Meyer, Kyle Olsen, and Jennifer Rapp. vii Part I Prepare to Weight Train Weight training is taking fitness enthusiasts by storm, and it has even become attractive to thousands who once called themselves couch potatoes. Weight training is an activity that you can accomplish in a short time, yet it can dra- matically change how your body looks and feels. Many who weight train will tell you that having a firm body not only feels great but also positively affects how they relate to others. Following a regular program will increase your energy level and improve your productivity at work and in many everyday activities. Additional benefits include improving muscle strength, muscular endurance, neuromuscular (nerve–muscle) coordination, and bone density (helping to prevent osteoporosis). Weight training helps to prevent and manage type 2 diabetes and enhance cardiovascular health by lowering blood pressure and having a positive effect on controlling cholesterol and lipoprotein levels. The latest research suggests that weight training also contributes signifi- cantly to quality of life, whatever one’s sex or age. In fact, interest in weight training has increased considerably, especially among seniors. No matter what your weight training experience is or what equipment you have access to, you will find helpful information in this book. If you have little or no experience in weight training, we provide the basics to get you started. If you have trained before but without much organization to your approach, you will benefit from the guidance offered by the structured programs. If you have a great deal of weight training experience, we will show you how to train better and get more from your workouts. Finally, if you want to weight train to improve performance in your favorite sport, this book describes how to develop a specific program that focuses on that outcome. Part I begins by describing three types of training outcomes, which form the basis of the workouts in part II. The chapters in part I lay the groundwork for your weight training program by helping you to ● understand how the physical benefits of weight training compare with other activities; 1 Fitness Weight Training ● determine what weight training equipment to use, where to train, and how to choose and buy equipment; ● determine your weight training fitness level; ● choose your weight training goal; ● train safely and effectively; and ● set up your actual weight training program. After you have identified your training goal and the appropriate workout zone, you will probably be eager to begin your new weight training program. Before jumping in to your first workout, however, be sure that you carefully consider all the guidelines, recommendations, and safety issues explained in this part of the book. Doing so will not only increase the probability of reaching your exercise goals but also reduce your risk of injury. Let’s get started! 2