The Complete Idiot's Guide to Weight Training Illustrated, Fourth Edition

by Cane, Deidre Johnson; Cane, Jonathon

• ISBN13: 9781615642281
• ISBN10: 1615642285
• Edition: 4th
• Format: Paperback
• Copyright: 2012-12-01
• Publisher: DK Publishing, Inc.

Summary

Strengthen your body from head to toe!

Author Biography

Deidre Johnson is a graduate of the State University of New York at Brooklyn, a licensed physical therapist, and a licensed massage therapist. In her over 20 years of strength training, she has won two National Powerlifting titles and captured two World Powerlifting tiles. Jonathan Cane is a former fitness director for the New York Police Department. He earned a Master's degree in exercise physiology from Adelphi University and has been certified by the American College of Sports Medicine and the National Strength and Conditioning Association. A competitive triathlete, Jonathan coaches a variety of athletes through his company, City Coach. Joe Glickman is a freelance writer and nationally ranked marathon kayaker. His articles have appeared in The New York Times, The Boston Globe, The Los Angeles Times, Outside, Men's Journal, and National Geographic Adventure, among others. He's the author of The Kayak Companion.

Table of Contents

Gearing Up	p. 1
Look Before You Lift	p. 3
Eenie, Meenie, Miney, Mo	p. 3
Neatness-or, at Least, Cleanliness-Counts!	p. 4
Do You Have X, Y, and Z?	p. 5
Ambience	p. 5
Bond or Bust	p. 6
Your Escape Clause	p. 6
Just How Much Is This Going to Cost?	p. 7
Give Me Exercise or Give Me Death	p. 8
Evaluating the Trainers	p. 8
There's No Place Like Home	p. 9
Recognizing and Avoiding Home Gym Pitfalls	p. 9
What You Need and What It Costs	p. 10
Cardio Action	p. 10
The Weight Stuff	p. 11
The Power of Free Weights	p. 11
Strain in Style	p. 12
Do Clothes Make the Athlete?	p. 12
The Threads	p. 13
Women's Wear	p. 14
The Treads	p. 14
Wrap It Up	p. 16
Buckle Up!	p. 16
It's a Wrap	p. 17
Finger Wraps	p. 18
Pads	p. 18
Straps	p. 18
Food for Thought	p. 21
How Much Is Just Enough?	p. 22
Do You Need More?	p. 23
The Truth About Protein	p. 23
Water, Water, Everywhere	p. 24
The Fancy Stuff	p. 25
Lose It by the Book	p. 26
Slow but Steady Wins the Race	p. 26
The Sad Truth About Fad Diets	p. 27
A Pound of Feathers or a Pound of Rocks	p. 28
To Supplement or Not?	p. 28
Buyer Beware	p. 29
Powder Power	p. 30
Starbucks, Anyone?	p. 30
The Bar Scene	p. 31
From A to Zinc	p. 32
Getting a Clean Bill of Health	p. 33
The Medical Checkup	p. 34
"The Doctor Will See You Now"	p. 37
Avoiding Risky Business	p. 37
Hyper Types	p. 38
Post-Stroke Fitness	p. 38
Post-Heart Attack Workout	p. 39
Breathing Right	p. 39
The Sagar Blues	p. 39
Building Bones	p. 40
Bum Knees	p. 40
Oy, My Back	p. 40
Atlas Shrugged	p. 40
Under the Weather	p. 41
Safety in the Gym	p. 41
Form, Form (and Form)	p. 42
What Goes Where?	p. 42
Ask First, Lift Later	p. 46
The Collars	p. 47
Miss Manners Says	p. 47
Lightening the Load	p. 47
May I?	p. 48
Wiping It Clean	p. 48
Keep It Clean	p. 48
Revving the Engine	p. 51
Warming Up: How Long Do I Stay on This Thing?	p. 52
Hey, Stretch!	p. 53
Easy Does It	p. 54
To Do and Not to Do	p. 55
Torso Stretch	p. 56
Pec Stretch	p. 58
Spinal Twist	p. 60
Groin Stretch	p. 62
Quadriceps Stretch	p. 64
Hamstring Stretch	p. 66
Hip Flexor Stretch	p. 68
Calf Stretch	p. 70
Back and Hip Stretch	p. 74
Advanced Techniques	p. 76
The Workout	p. 77
Gluteus What?	p. 79
Know What and Where It Is	p. 80
Walking Tall	p. 82
Be Erect	p. 82
Sitting Bull	p. 84
Bend Right	p. 85
In and Out	p. 87
Up Three, Down Three	p. 87
Improper Technique	p. 88
Cheers	p. 89
Now What?	p. 91
That Was Intense!	p. 91
It's Quality, Not Quantity	p. 92
How Long?	p. 92
Fiber Types	p. 92
Get with the Program	p. 93
What to Do?	p. 93
Schedule	p. 94
Reps	p. 95
How Fast?	p. 95
How Many Reps?	p. 96
How Many Sets?	p. 97
How Much Weight?	p. 98
How Much Rest?	p. 98
Spotter, Please	p. 99
The Legs	p. 101
What's the Point?	p. 102
Squat	p. 104
Lunge	p. 106
Leg Press	p. 108
Leg Extensions	p. 110
Leg Curls	p. 112
Calf Raises (Standing)	p. 114
Calf Raises (Seated)	p. 116
Hip Abduction	p. 118
Hip Adduction	p. 120
The Back	p. 123
Why Bother?	p. 124
Deadlifts	p. 126
Pull-ups and Chin-ups	p. 129
Dumbbell Rows	p. 132
Upright Rows	p. 134
Shrugs	p. 136
Lat Time	p. 138
Cable Rows	p. 140
Back Extension	p. 142
Don't Do It	p. 144
Oh-No Bent Rows	p. 144
Good Morning	p. 145
Chest or Bust	p. 147
Pecs to Flex	p. 147
The Bench	p. 150
Goin' Uphill	p. 152
Down We Go	p. 154
Dips	p. 156
Push, Please	p. 158
Flying Solo	p. 160
Chest Press	p. 162
Flye Machine	p. 164
Don't Do It	p. 166
The Shoulders	p. 167
Should I?	p. 168
Military Action	p. 170
Lateral Raises	p. 172
Front Raises	p. 174
Reverse Flyes	p. 176
Shoulder Press Machine	p. 178
Lateral Raise Machine	p. 180
The Arms	p. 183
Bulging Biceps	p. 184
Standing Curls	p. 186
Dumbbell Curls	p. 188
Concentration Curls	p. 190
Cable Curls	p. 192
Machine Curls	p. 194
Triceps	p. 196
Triceps Kickbacks	p. 196
French Curls	p. 198
Pushdowns	p. 200
Wrists	p. 202
Wrist Flexion	p. 202
Wrist Extension	p. 203
Don't Do It	p. 204
Gut Buster	p. 205
Feel the Burn	p. 206
Planks	p. 208
Lateral Planks	p. 210
Crunches	p. 212
Reverse Crunches	p. 214
Ball Crunches	p. 216
Oblique Crunches	p. 218
Side Obliques	p. 220
Machine Crunches	p. 222
Get with the Program	p. 225
What to Do	p. 226
Keeping Track	p. 227
I'm Late! I'm Late!	p. 227
Progress Report	p. 228
The Burn	p. 228
The DOMS	p. 229
That Hurts!	p. 229
Pulls and Strains	p. 230
Overtraining	p. 230
This Isn't Working	p. 231
I'm Bored	p. 232
Balls, Bells, and Cables	p. 233
Why Kettlebells?	p. 234
Swings	p. 236
Squat and Press	p. 237
Crunch and Punch	p. 238
Single-Leg Romanian Deadlift	p. 239
Medicine Balls	p. 240
Medicine Ball Push-ups	p. 241
Split Squat with Rotation	p. 242
Russian Twist	p. 243
11-1 o'clock	p. 244
Cables	p. 244
Core Twist	p. 245
Reverse Flye	p. 246
The Chop	p. 247
The Toss	p. 248
Bands on the Run	p. 249
Band Land	p. 251
Band Low Row	p. 252
Band Chest Press	p. 253
Band Lateral Raise	p. 254
Band Front Raise	p. 255
Band Biceps Curls	p. 256
Band Triceps Extension	p. 257
Band Internal Rotation	p. 258
Band External Rotation	p. 259
Suspend Your Training: TRX	p. 260
Squats	p. 260
Chest Press	p. 261
Row	p. 262
Suspended Pushup	p. 263
Knee Tucks	p. 264
Appendixes
Glossary	p. 265
Resources	p. 271
Index	p. 275
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